Embracing the 'Back to School' Season in the Helping Professions

If you think “If I can, then I should” it’s time to challenge that unhelpful belief before your calendar becomes overbooked this upcoming back-to-school season.

The 'back to school' season often brings a mix of excitement and anxiety, particularly for therapists, healthcare workers, and caregivers. While the return to routine can be energizing, it also stirs up challenges, especially for those who grapple with perfectionism, people pleasing, and overachieving. As you gear up for the busy months ahead, consider implementing these small, impactful changes to nurture your well-being and create a more balanced approach to your professional and personal life.

1. Set Realistic Goals

Perfectionists often set incredibly high standards for themselves, leading to burnout and dissatisfaction. This year, try setting realistic and achievable goals. Instead of aiming for perfection, focus on “good enough”. I always encourage my clients to practice half-assing! Instead of cooking a full meal every night, try batch cooking. Or, put away your laundry exactly as it comes out of the dryer. By shifting your mindset to “good enough” and “done is better than perfect”, you'll reduce stress and build momentum toward larger achievements.

2. Prioritize Self-Care

Self-care is essential for maintaining mental and emotional health, yet it’s often neglected by those who prioritize the needs of others. Schedule regular self-care activities just as you would any other important appointment. Whether it's a daily meditation session, a weekly yoga class, or simply taking a few minutes each day for deep breathing exercises, make self-care a non-negotiable part of your routine. If you have a break during your day, ask yourself if you are REALLY taking a break or if you are continuing to work by finishing up notes… Try what happens when you plan specific enjoyable activities for your breaks over mindlessly reaching for Instagram or TikTok.

3. Practice Saying No

People pleasers often struggle with setting boundaries, leading to over-commitment and exhaustion. Practice saying no or let me check my calendar and get back to you to tasks and responsibilities that do not align with your priorities or that you simply do not have the capacity to handle. Remember, saying no is not a rejection of others; it's an affirmation of your own needs and well-being.

4. Delegate Tasks (duh)

Overachievers often feel compelled to handle everything themselves, but this is neither practical nor healthy. Identify tasks that can be delegated and trust others to handle them like asking your partner for more help or outsourcing some housework. My favorite hack is to have my groceries delivered! Also, see what happens if you allot more time for tasks and use any *extra* time to rest or take a few deep breaths.

5. Practice Mindfulness

Mindfulness practices, such as meditation and mindful breathing, can help in managing stress and staying grounded. Incorporate short mindfulness exercises into your daily routine. Even a few minutes of mindful breathing or a brief meditation session can help in centering your thoughts and reducing anxiety.

Want to meditate for ten minutes or less with me? Click HERE for playlists of meditations for caregivers & helping professionals.

6. Create a Support Network

Surround yourself with a supportive network of colleagues, friends, and mentors. Regularly check in with your support network, share your challenges, and celebrate your successes together through a quick text or phone call. Remember, humans are wired for social connection.

7. Practice Gratitude

Gratitude practices can shift your focus from what's lacking to what's abundant in your life. Start a gratitude journal where you write down a few things you're grateful for each day. This simple practice can enhance your mood, increase resilience, and promote a positive outlook. If this feels like too much try reframing the question, “What part of my day sucked the least?”

8. Celebrate Progress

Lastly, remind yourself that progress is more important than perfection. Celebrate your efforts, no matter how small they may seem. Acknowledge the steps you take toward your goals and be kind to yourself when things don't go as planned. Remind yourself how awesome you are!

TLDR:

Nothing in this article is a magic pill or a novel solution, but all the strategies help you to focus on the cumulative effects of making small changes over time.  By setting realistic goals, prioritizing self-care, learning to say no, and practicing mindfulness, you can create a healthier and more balanced approach to your responsibilities without feeling selfish. Embrace progress over perfection and surround yourself with kind people who love you. With these strategies, you'll be better equipped to navigate the busy months ahead with resilience and grace.