Self-Care Strategies That Stick: A Blueprint for School Counselors (Part 3)

Part 3: How to build and sustain your personal self-care system

Develop a self-care system that works best for you. Start small by making one change at a time. Eventually, this change will become second nature and more like a habit. Once one practice feels like a natural part of your routine, you can add another.

Small, consistent changes to your daily routine can lead to big improvements in your well-being over time. Taking care of yourself is essential – especially if you’re a school counselor who tends to overwork, feels stressed, and faces constant pressure to succeed. Begin by focusing on improving your work-related self-care.

For example, when you wake up, drink a glass of water to hydrate your body. Spend five minutes practicing mindfulness, stretching, journaling, expressing gratitude, or setting your intentions for the day. Starting your morning with a clear mind and positive attitude can make a significant difference. If five minutes feel overwhelming, simply begin by silently listing three things you’re grateful for as you walk into work. Once that becomes a habit, gradually expand your morning routine, such as adding five deep breaths or gentle stretches.

If you find yourself overworking, start setting boundaries around your time. Often, the pressure we feel comes from ourselves more than others. It’s okay not to stay late or arrive super early every day. Instead, try arriving just a few minutes early and leaving on time. You’ll likely notice a positive impact on your mental health.

If you tend to skip lunch, begin prioritizing nourishment. We wouldn’t want our students to go all day without eating, so why should we? Putting as much care and energy into yourself as you do for others is vital.

At the end of your day, spend a few minutes reflecting on something positive that happened. You might also practice mindfulness or engage in some gentle movement to unwind.

Lastly, find an activity that brings you joy and try to incorporate it into your daily or weekly routine.

These small changes may feel like a lot at first, but over time they will greatly improve your mood and reduce stress. Start with what feels manageable for you – your future self will thank you.

For more on why counselor's need self-care and a brief summary of eight categories of self-care, read Part 1 and Part 2 of this blog series.