Self-Care for Helpers

Self-Care for Helpers

How is self-care for helping professions so critical both for the practitioner and the Client? We as humans have an innate need for connection. Our nervous system evolved in a way that facilitates connection and co-regulation. If we are not well regulated we can be dysregulated by our clients and if we are dysregulated we can inadvertently share that with our clients. Lucky for us some tools will help.

Regular exercise that promotes awareness such as yoga can help maintain a healthy mind and body. Breathing in a way that promotes vagal tone, specifically ventral vagal activation through the parasympathetic nervous system. Meditation of any kind, although somatic meditation can be quite effective. When all of these are practiced consistently the payoff is significant for ourselves and those we wish to help. 

 

Self-Care: Take Care of Your Nervous System and Yourself

The nervous system is the body’s command center, regulating everything from our breathing and heart rate to our emotions and stress responses. When the nervous system is balanced, we feel better, look better, and have more energy. But when the nervous system is out of balance, we may experience chronic stress, anxiety, depression, insomnia, inflammation, and other health issues.

So how can we take care of our nervous system and ourselves? Here are some tips and practices that can help you achieve greater well-being and resilience.

Eat Well

The food we eat affects our nervous system in many ways. Some foods can nourish and support our brain and nerve cells, while others can cause inflammation and oxidative stress. To optimize your nervous system health, choose foods that are rich in antioxidants, omega-3 fatty acids, B vitamins, magnesium, and probiotics. These include berries, nuts, seeds, leafy greens, fatty fish, eggs, yogurt, and fermented foods. Avoid foods that are high in sugar, refined carbs, trans fats, artificial additives, and alcohol, as these can impair your nervous system function and mood.

Sleep Well

Sleep is essential for the nervous system to repair and regenerate itself. During sleep, the brain clears out toxins, consolidates memories, and regulates emotions. Lack of sleep can impair your cognitive abilities, mood, immune system, and hormonal balance. To improve your sleep quality, follow a regular sleep schedule, avoid caffeine and blue light in the evening, create a comfortable and dark sleeping environment, and practice relaxation techniques before bed.

 

Breathe Well

Breathing is one of the most powerful ways to influence your nervous system. Breathing deeply and slowly can activate the parasympathetic nervous system, which is responsible for the “rest and digest” response. This can lower your heart rate, blood pressure, and stress levels, and promote relaxation and healing. Breathing shallowly and rapidly can activate the sympathetic nervous system, which is responsible for the “fight or flight” response. This can increase your alertness, energy, and readiness to face challenges. By practicing different breathing techniques, you can learn to control your nervous system state and adapt to different situations.

Move Well

 Physical activity is another way to stimulate and balance your nervous system. Exercise can release endorphins, serotonin, and dopamine, which are neurotransmitters that enhance your mood, motivation, and pleasure. Exercise can also reduce cortisol, which is a hormone that causes stress and inflammation. To reap the benefits of exercise, consistency is key You can incorporate yoga, tai chi, or other mind-body practices that combine movement, breathing, and meditation.

Connect Well

Social connection is vital for our nervous system and mental health. Humans are social animals, and we need to feel loved, supported, and understood by others. Social connection can activate the ventral vagal state, which is a part of the parasympathetic nervous system that supports social engagement, empathy, and compassion. Social isolation, on the other hand, can trigger the dorsal vagal state, which is a part of the parasympathetic nervous system that causes shutdown, withdrawal, and depression. To foster social connection, reach out to your friends, family, and community, express your feelings and needs, listen and empathize with others, and engage in meaningful activities together.

Play Well

Play is not only fun but also beneficial for our nervous system and well-being. Play can activate the play state, which is a combination of the ventral vagal state and the sympathetic state. This state allows us to be active and playful without feeling threatened or aggressive. Play can also enhance our creativity, learning, and problem-solving skills, as well as our emotional regulation and resilience. To cultivate play, find activities that bring you joy and excitement, such as games, hobbies, arts, music, humor, or adventure. You can also invite others to join you in play, as this can strengthen your social bonds and communication.

Be Well

The nervous system is a complex and dynamic system that affects every aspect of our lives. By taking care of our nervous system, we can also take care of ourselves and improve our health and happiness. Remember, self-care is not selfish, but essential. You deserve to feel good and live well.

 

This post was written by Mark LoPalo who will be a presenter at our upcoming Inspired Awareness Retreat.

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Dr. Amber Quaranta-Leech, LPC-S

Amber holds a PhD in Counselor Education and Supervision from Regent University. She is a Licensed Professional Counselor in both Texas and Oklahoma and holds Supervisor credential for Texas. Amber is an EMDRIA consultant and trainer. She has over a decade of experience in the trauma field in work with uniformed services, domestic violence, childhood trauma and abuse, and recent mass trauma events. Amber provides consultation for EMDRIA certification, for consultants-in-training, and supervision for LPC-Associates. Amber continues to research the benefits of EMDR therapy with a variety of populations. Her goal is to help build strong clinicians who are well versed in trauma interventions to better support their clients. Amber sees a limited number of clients with a focus on trauma work, she is also a Certified Career Counselor and Certified through EAGALA to provide equine-assisted therapy. 

Dr. Jose Carbajal, LCSW

Dr. Jose Carbajal, a U.S. Army veteran, earned his bachelor’s and master’s degrees in social work and a master’s in theological studies from Baylor University, and a Ph.D. in Social Work from the University of Texas at Arlington. With over 15 years of clinical experience and extensive teaching experience, Jose specializes in trauma, sexual abuse recovery, domestic violence, and substance abuse. His research focuses on trauma interventions, neuroscience, and faith. He is EMDR Certified, an Approved Consultant, and an EMDRIA Approved Trainer, with numerous publications and professional presentations to his name.

Dr. Amanda Martin, LMFT-S, LPC, BCN

Amanda Martin holds a PhD in Family Therapy and is a Licensed Professional Counselor, Licensed Marriage and Family Therapist Supervisor, and EMDRIA Approved Consultant. With over 14 years of experience, she specializes in trauma therapy for individuals and families in residential and outpatient settings. Amanda also provides supervision for EMDR certification, EMDR consultants-in-training, and LMFT-Associates. Her mission is to help people find a healthy, joyful, and fulfilling path in life. Her warm, supportive, and interactive counseling style incorporates Symbolic Experiential Therapy, Trauma-Focused Cognitive Behavioral Therapy, EMDR, HeartMath, Animal-Assisted Therapy, Neurofeedback, and Collaborative Problem Solving.

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