The Therapist's Guide to Self-Care: From Festive Season to Year-Round Wellbeing

By: Daniella Doon-Joseph, Accredited Cognitive Behaviour Therapist

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As massage therapists, you spend your days holding space for others - easing tension, supporting healing, and being fully present for your clients' wellbeing. It's beautiful, meaningful work, but let's be honest: it can also be physically and emotionally demanding. And as we move through the festive season into the new year, with back-to-back bookings and clients carrying extra stress, it's easy to put your own needs on the back burner. But here's the thing: you can't pour from an empty cup, and sustainable self-care isn't just a nice-to-have. It's essential for longevity in this profession and for showing up as your best self, both in the treatment room and in your personal life. Whether you're trying to break the cycle of saying yes to every booking request, scrolling through your phone between clients instead of truly resting, or simply feeling like you're always "on" for everyone else, now is the perfect time to build a self-care routine that actually sticks - not just for January, but for the long haul. As a CBT therapist, I often work with clients who find themselves stuck in cycles that don't serve their wellbeing. Whether it's doom-scrolling, overworking, people-pleasing, or other patterns that leave us feeling depleted, the key to breaking free lies in building a self-care routine that truly honors what we need. So I thought I'd share four evidence-based strategies to help you create a meaningful self-care practice:

1. The Values-Based Check-In

Start each day with a brief self-reflection that connects you to your core values. Ask yourself: "What do I need today to feel aligned with who I want to be?" This isn't about perfection - it's about awareness. When we're clear on our values, we're less likely to get pulled into activities that drain us and more likely to choose behaviors that nourish us.

2. The 5-4-3-2-1 Grounding Ritual

When you feel the urge to engage in that pattern you're trying to change, pause and use this sensory grounding technique: Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This mindful pause creates space between impulse and action, allowing you to choose a more nurturing alternative.

3. Movement as Medicine

Physical activity doesn't have to mean intense workouts. Find movement that feels good in your body - whether it's gentle stretching, dancing to one song, walking around the block, or doing desk exercises. Movement shifts our physical and mental state, helping us step out of stuck patterns and into a more balanced headspace.

4. The Evening Brain Dump

Before bed, spend 5-10 minutes writing down three things: what went well today, what challenged you, and what you're grateful for. This practice helps process the day's experiences and prevents rumination that can pull us back into unhelpful mental loops.

Remember, the goal isn't to eliminate all difficult emotions or stressful experiences but rather it's to build resilience and create healthier ways of responding to life's challenges. Start small, be consistent, and trust that each small choice toward self-care is rewiring your brain for greater wellbeing.

Building a self-care routine doesn't mean adding more pressure to your already full plate. It's about weaving small, meaningful practices into your day that help you stay grounded, energized, and connected to why you do this work in the first place. You give so much of yourself to others every single day. You deserve that same level of care and attention. Start with just one of these strategies - whichever resonates most - and build from there. Remember there's no perfect way to do this, only your way. As we move through the festive season and into the new year, I hope you'll give yourself permission to prioritize your own wellbeing. Your clients benefit when you're at your best, but more importantly, you deserve to feel nourished, balanced, and fulfilled.

Wishing you a restful festive season and a year ahead filled with ease, energy, and moments of genuine care for yourself.