Things I Do as a Therapist to Support My Emotional and Mental Health
People sometimes assume that therapists have it all figured out when it comes to emotional health.
The truth?
Therapists are human too.
We experience stress. We get overwhelmed. Our minds can race at night just like anyone else’s. We juggle responsibilities, relationships, parenting, work, and the unexpected challenges life throws our way.
One thing I believe strongly, though, is this:
What’s good for the goose is good for the gander.
If I’m encouraging clients to slow down, check in with themselves, or take care of their mental health, then I need to be practicing those things in my own life as well.
Not perfectly.
Not every day.
But intentionally.
Here are some of the things I personally do to support my own emotional and mental health.
1. Journaling (Especially Bullet Journaling)
Journaling has been one of the most helpful tools for me over the years.
Recently, I’ve gravitated toward bullet journaling, which allows me to combine planning and reflection in the same space. My bullet journal acts as both a life planner and a place for self-reflection.
The creative side of bullet journaling also gives me an opportunity to slow down and enter a bit of a flow state—a space where time slows and my mind gets a break from constant thinking.
Sometimes journaling looks like reflection.
Sometimes it’s simply organizing my thoughts for the day.
Both are helpful.
In January, I shared about my bullet journaling experience and the bullet journal I use.
If you want to read more, go here
2. Brain Dumping When My Mind Feels Full
When my mind starts filling up with too many thoughts, responsibilities, and “what if” scenarios, I do what I call a brain dump.
Instead of trying to hold everything in my head, I write it all down.
To-do lists.
Ideas.
Concerns.
Random thoughts.
Getting those thoughts out of my head and onto paper often creates immediate mental space. What once felt overwhelming becomes something I can look at, sort through, and approach one step at a time.
3. Paying Attention to My Breathing and My Body
When stress rises, our bodies usually know before our minds fully catch up.
Tight shoulders.
Shallow breathing.
A racing heart.
When I notice those signals, I try to pause and check in with myself.
I slow down my breathing.
I notice what my body is feeling.
I give my nervous system a moment to settle.
Even a few slow breaths can help shift the body out of stress mode and back toward a calmer state.
4. Gardening and Connecting with Nature
Recently, gardening has become part of my routine.
It actually started because my 4-year-old told me he wanted to grow his own food. So we started planting seeds together and taking care of them each day.
There’s something grounding about being outside, touching the soil, and watching something grow slowly over time.
Nature has a way of reminding us that growth doesn’t have to happen overnight.
5. Taking Intentional Breaks
It’s easy to fall into the trap of believing we always need to be productive.
But I’ve learned that rest is productive too.
Sometimes that looks like stepping away for 10–15 minutes.
Sometimes it means taking a longer break when my body or mind needs it.
Even small pauses throughout the day can help reset your energy and make it easier to return to tasks with more focus and clarity.
6. Letting Some Things Be “Good Enough”
Perfectionism can quietly sneak into many areas of life.
Learning to let some things simply be good enough has been an important practice for me.
Not everything has to be flawless.
Not every task needs to be done at 100%.
Sometimes “good enough” is more than enough.
7. Going to Therapy
Yes—therapists go to therapy too.
Having my own therapist gives me a place to process things, reflect on life, and continue growing as a person.
Just like anyone else, therapists benefit from having a space where we can talk openly and honestly about what we’re navigating.
8. Cooking, Baking, and Practicing Everyday Mindfulness
Cooking and baking have also become small opportunities for mindfulness.
Trying new recipes, experimenting in the kitchen, and slowing down enough to enjoy the process can be surprisingly grounding.
Recently, while cooking breakfast, my son said something that stopped me in my tracks:
“I love the sound of bacon.”
It was such a simple observation, but it reminded me how easy it is to practice mindfulness in everyday life.
Sometimes it’s just about noticing the small things:
The sounds.
The smells.
The present moment.
9. Intentional Time with Kids, Friends, and Family
Life can get incredibly busy. Between work, kids’ sports schedules, responsibilities at home, and everything else that fills our calendars, it’s easy to move from one thing to the next without slowing down.
Something that helps my own emotional well-being is being intentional about connection.
When I slow down enough to spend one-on-one time with the people I care about—whether that’s my kids, friends, or family—it reminds me what matters most.
Connection is powerful.
Those moments of being present together are helpful not only for me, but for them and for the relationship itself.
10. Mindfulness Walks
Now that the weather is warming up, we’re hoping to spend more time hiking on weekends when we can. But mindfulness walks don’t require a trail or a long hike.
You can practice this in your yard, around your neighborhood, or at a local park.
A mindfulness walk simply means slowing down and paying attention to your senses while you walk.
Sometimes I ask myself questions like:
What do I see around me?
What do I hear?
How does the ground feel beneath my feet?
Can I feel the warmth of the sun or the cool breeze on my skin?
What colors do I notice?
The goal isn’t to walk fast or get somewhere quickly. The goal is simply to notice the present moment.
11. Coloring (Yes, Really)
Yes—coloring.
If you have kids, you probably already have coloring supplies around your house. And if not, adult coloring books are easy to find.
Coloring can be surprisingly calming because it gives your mind something simple to focus on. It also creates an opportunity to slow down and be creative without pressure.
For me, it can also double as connection time with my kids.
We sit together, color, talk, laugh, and spend time together while doing something simple.
This can apply to any artistic activity—drawing, painting, crafting, or creating.
The key is being intentional about slowing down and allowing yourself to engage in something creative.
12. Trying Something New
Another thing that helps my mental and emotional health is trying something new.
It doesn’t have to be something big or complicated. Sometimes it’s as simple as going somewhere new, trying a new restaurant, visiting a new store, or exploring a place we haven’t been before.
Recently, my kids asked if we could learn how to make our own paper. So we watched a few videos and realized it actually looked pretty doable.
We went to a thrift store and found some old frames (which we’ll use to make the screens for the paper), and we’re going to give it a try.
Will it turn out perfectly?
Probably not.
But that’s part of the fun.
It’s creative, a little messy, hands-on, and definitely something new for all of us.
Trying new things can wake up a sense of curiosity and playfulness that often gets lost when life feels routine or stressful.
Sometimes doing something unfamiliar—especially with the people you love—can be incredibly refreshing for your mind.
Taking Care of Your Mental Health Doesn’t Have to Be Complicated
Supporting your emotional and mental health doesn’t always require big life changes.
Often, it’s the small practices that make the biggest difference.
Writing things down.
Taking a few slow breaths.
Stepping outside for a moment.
Allowing things to be imperfect.
These small shifts can help create more space, calm, and clarity in everyday life.
If Your Mind Won’t Slow Down
If you find that your thoughts are constantly racing or it feels difficult to quiet your mind, you’re not alone.
I created a workbook called “When Your Mind Won’t Stop” to help guide people through practical exercises that support slowing down anxious or racing thoughts.
You can learn more about it here: When Your Mind Won’t Stop Workbook
