Are you a telehealth therapist? Do you see most of your clients virtually? As a fully remote Canadian private practice owner, I have done lots of trial and error to find the daily routine that works for me, helps me prevent burnout, and allows me to feel recentered between each client. Of course, there are some days when I need to change things up, but now I have found a system for taking breaks throughout the day so that I am fresh and grounded before each virtual session - while avoiding burnout. If you're looking for some inspiration for a schedule or a guideline for breaks to try out, feel free to give this episode a listen! In this episode: Preventing burnout Take a short morning break A mindful lunchbreak Afternoon break and evening breaks Taking breaks throughout the week Preventing burnout 'For me, burnout is me feeling wired but tired. I'm feeling tense and jittery; my nervous system is probably overactive. I'm tired, but I have adrenaline, and a feeling of "Go-go-go!" and I start to push myself, and in this state I get a lot done - but it's really not worth it, because once I stop working, I find it really hard to relax and wind down.' - Jules Smith Burnout can be tricky to manage because it doesn't happen overnightt. While it may seem like it helps you to get more done and work a lot, it often comes at a cost. You feel overwhelmed and tired, but too wired to fully rest. This means that you don't replenish your spent energy, leaving you slowly but surely burning out until you physically can't go on. 'Even though I get a lot done in this "wired-but-tired" state, it's really not worth it in the long-run, because it just leads to burnout. So, this year I'm going to be organizing and using my breaks differently to prevent this wired-but-tired feeling!' - Jules Smith Take a short morning break In the past, Jules used to wake up and get ready for the day, log in to work, and complete tasks until lunchtime. However, they noticed that working for such an extended period of time created a tense feeling by midday. So, this year, Jules is trying out a new schedule. Rather than working in a block of time from the start of the day until lunch, Jules is taking a short break between emails and work to give their mind a break and a short rest. 'So far, what I'm noticing is just taking that little break in the morning has been really helpful in not feeling on edge by the time I take my lunch break … In the past, I would tell myself I'd take a break, but then get lost in work, and then forget to take a break. But now, because I still need to get ready for the day, I take that break each morning.' - Jules Smith If you don't work from home, maybe try giving yourself a short 15-minute coffee or tea break in between your tasks so that you have some time to recenter. A mindful lunchbreak The quick answer: No more scrolling while eating on lunchbreaks! Give audiobooks a try instead. Jules used to often scroll during their lunchbreaks, but as the therapists listening will know, social media and reels are sensory overloads to our minds. Time on social media often leaves us feeling way more jittery and wired than rested after we've spent some time scrolling. 'Our brains are processing a ton of information in just a few seconds, and doing that over and over and over again, obviously, isn't going to help me feel rested after the break is over. So, instead of going on Instagram and watching reels during lunchtime, I'm now going to be listening to audiobooks while I eat my lunch. So far, that has been really calming and relaxing!' - Jules Smith Therefore, instead of mindless scrolling, Jules is trying mindful listening, and the results have been hugely positive. Try listening to audiobooks or a quiet podcast while you eat - if you want to do something extra while eating! Afternoon and evening breaks Jules always makes an effort to head outside or go to the gym in the afternoon, since no matter which season it may be, there's a good chance the sun will be out! Secondly, (and this is something Jules has done in the past already), Jules takes a 30-minute break between each client throughout the day. 'After my afternoon break, I get home, and I set up for my clinic hours, which are in the evening, and in between each client, I always take a 30-minute break. During this time, I do the billing, I write my notes … I plan to move around, maybe eat something, look outside my window, take some breaths, and maybe do some stretching.' - Jules Smith During these 30-minute breaks, Jules also recommends staying away from your devices to minimize the risk of scrolling through social media because it can disrupt your intentional choice to rest. Protect your energy and your peace by being mindful of how you spend your breaks. Taking breaks throughout the week In the past, Jules tried out a 50/50 workweek. If you are interested in learning more or trying it out, give this podcast episode a ...
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