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Embracing A Lifestyle of Wellness: Self-care for MFTs

 

The last couple years have been full of disruptions, chaos, and disequilibrium due to the COVID-19 pandemic. In fact, the pandemic has contributed to disorientation in almost every area of life and has “exposed every crack in our personal and professional tapestry” (Gould, 2021, p. 203). Most helping professionals, including marriage and family therapists (MFTs), have fallen off the proverbial train of wellness during the pandemic and are leading busy lives, which have left them with little sleep, poor nutrition, and little time for recuperation and relaxation. However, it is important to note that “health is indispensable to the quality of human life” (Robinson, 2015, p. 25), and therefore, the need to prioritize wellness or self-care is more vital than ever before. Wellness is crucial to the survival, growth, and wellbeing of MFTs as well as the profession. While wellness has many components, this article focuses on the “what and why of wellness” and strategies for developing a lifestyle of wellness.


The ‘what’ and ‘why’ of wellness

A clear understanding of the “what of wellness” is essential to embracing the “why of wellness.” Without this understanding, many mental health professionals will fail to see the rationale for it. Consequently, wellness is where MFTs look at themselves and their health from an integrated perspective, which includes many aspects of life “involving the body, mind, and spirit and community interactions or social bonds” (Odrovakavula & Mohammadnezhad, 2021, p. 1). The National Wellness Institute (2020) defines wellness as an active process through which people become aware of, and make choices toward, a more successful existence. Wellness is also defined as “a holistic integration of physical, mental, and spiritual well-being, fueling the body, engaging the mind, and nurturing the spirit” (Stoewen, 2017, p. 861). In other words, wellness is a lifestyle, not a program, that nurtures the spirit, engages the mind, and fuels the body so that people may live life fully. The million-dollar question is, how are MFTs caring for themselves? This question is vital to the “why of wellness,” which is basically the arguments that support the position that MFTs and other mental health providers need to focus on their wellbeing.

MFTs have an ethical obligation to their clients, profession, and themselves to provide high-quality services, which can only be achieved when they attend to their own health and wellness (Green Cross Academy of Traumatology, 2017; Stoewen, 2017). If mental health providers fail to care for themselves, they will lack the state of health to take care of clients or the tasks they need to accomplish (Robinson, 2015, p. 26) and as a result may harm those they serve and thus ruin their credibility and trust (Green Cross Academy of Traumatology, 2017; Stoewen, 2017). Additionally, wellness is essential to self-stewardship, not only for MFTs themselves, but also for the people and resources entrusted to their care as well as the people who care about them and the people they care about (Stoewen, 2017). Another reason to prioritize wellness is due to the fact that occupational context is primarily sedentary in nature and is associated with several health risks (Park, Moon, Kim, Kong, & Oh, 2020).

Additionally, MFTs are strongly encouraged to embrace a lifestyle of wellness because the absence of it increases their risk for burnout, compassion fatigue, and secondary trauma (Dreison et al., 2018; Wood et al., 2017). Burnout among mental health professionals is widespread and is categorized as a systemic problem with 67% of providers reporting burnout (Dreison et al., 2018; Zivin et al., 2020). Mental health provider burnout is linked to “significant employee, consumer, and organizational costs” (Dreison et al., 2018) such as higher rates of anxiety and depression, sleep problems, impaired memory and physical health, increased substance use, reduced personal efficacy, decreased job satisfaction, poorer quality care, reduced patient safety, low client satisfaction, greater absenteeism, accelerated turnover, premature retirement, and is estimated to cost a Medical Center about 3.4%-5.8% of its annual operating budget (Dreison et al., 2018; Wood et al., 2017; Zivin et al., 2020). Compassion fatigue is another issue that is increasing among mental health professionals, resulting from a mixture of burnout and repeated exposure to the trauma narratives of clients (Wood et al., 2017). Compassion fatigue in mental health providers is associated with decreased empathy and compassion toward clients (Wood et al., 2017).

Another reason to embrace a lifestyle of wellness is related to the positive outcomes associated with this lifestyle (Miller, 2015; Wojcik, 2013). Considering this, this article will discuss some wellness strategies to help MFTs reduce their risk of burnout, compassion fatigue and secondary trauma, and thus increasing their ability to live life fully.

Strategies for wellness

As professionals, MFTs need to be intentional about caring for themselves so that “they can be the best person they can be based on their potentials, circumstances, and what their fate will allow” (Stoewen, 2017, para. 1). Here are eight strategies that will help mental health professionals on the road towards wellness.

Connect with nature. Connecting with the natural world does not only help MFTs to slow down, relax, and enjoy the beauty of the natural environment, but it is also linked to several health benefits (Avitt, 2021). Exposure to nature and time outdoors are associated with greater feelings of revitalization and positive engagement, increased energy, improved sense of wellbeing, and reduced tension, anxiety, confusion, anger, and depression (Kerr et al., 2012; Thompson Coon et al., 2011). People who spend time in the natural environment experience greater enjoyment and satisfaction with outdoor activity and report a greater intent to repeat the activity later (Thompson Coon et al., 2011). Individuals who engage in physical activity in natural environments are more likely to be active for longer than in other settings (Thompson Coon et al., 2011). Walking, biking, Kayaking, hiking, skiing, horseback riding, birdwatching, fishing, camping, sunset watching, gardening, and wildlife viewing are some outdoor activities that will rejuvenate the body, mind, and spirit of MFTs. Marriage and family therapists may also observe the beauty of the flowers and smell their aroma, if they are not troubled by allergies. Spending time in nature feeds the innate connection and attraction humans have with nature and helps them cope better with life’s stressors.

Seek life balance. Helping professionals are generally caring people who often put the needs of others above their own. This is an indication that MFTs need life balance. Life balance “reduces medical costs, builds commitment, enhances job satisfaction, and improves productivity” (Robinson, 2021, p. 8) and is likely to lessen the stress of MFTs and improve their mental wellbeing. It is important to underscore that each therapist’s life balance will look different based on that person’s family life-cycle stage (Robinson, 2021), and may include personal time, occupational time, family time, and spousal/partner time. Life balance is also linked to employee retention and increased profitability (Robinson, 2021). Consequently, it has a bidirectional benefit to both mental health providers and their employers, and therefore organizations that employ these providers are encouraged to put policies and systems in place to support their life balance so that they can live life fully.

Take a break from technology. While technology provides people with easier means to connect socially, relationally, occupationally, and educationally, it is vital that MFTs set limits on technological usage. Mental health providers need to take breaks from technology due to technoference, which is defined as “any negative effect imposed on an interpersonal relationship by the intrusive use of technology” (collinsdictionary.com, para. 1). Taking breaks from technology can reduce problematic usage, which is related to several negative outcomes (Simpson & Steelman, 2022). The simple act of taking breaks from technology will help MFTs to refocus their energies and priorities, reduce their stress, and aid them to engage in deeper social and relational interactions.

Pursue an active exercise program. Exercise is another essential strategy for embracing lifestyle wellness. Humans have a natural inclination towards movement because they are wired for movement. In fact, movement is the lubrication individuals provide to their body. MFTs may engage in physical activities such as walking, jogging, swimming, rock climbing, cycling, and playing volleyball. Exercise is a natural stress reliever that produces endorphins—the happy hormone, and it is linked to 1.5 fewer days of poor mental health in the previous month, and lower mental health burden (Chekroud et al., 2018; Robinson 2021). A walk or jog for 30 to 60 minutes four times per week can help improve sleep, control blood pressure, improve mood, maintain healthy weight, improve health outcomes, and assist with the prevention and management of some diseases (Chekroud et al., 2018; Ruegsegger & Booth, 2018). Physical exercise is a health promoting and whole-body activity that is vital to developing and maintaining a lifestyle of wellness.

Take time to rest. Like exercise, rest is an essential ingredient in the stew of wellness. Sleep is one of those things that not only rejuvenates the mind but also the body. Sleep helps to repair the cells of the body while helping the body to recover from the day’s activities. MFTs will benefit from setting a goal of sleeping seven to eight hours each night. Additionally, MFTs must prioritize time each day for relaxation, where they “pause and reflect on the things they appreciate about their life” (Robinson, 2015, p. 26). Relaxation is about slowing down, and it may take the form of listening to soothing music or sounds, taking a hot and cold shower, drinking a cup of tea, getting a massage, and swinging in a hammock. Rest is central to living life fully and therefore MFTs are encouraged to add this ingredient to their wellness stew.

Maintain a balanced diet. The body requires refueling in the form of healthy foods. The foods people eat are the fuel they provide their body. If they nourish their body with healthy food, they are likely to enjoy better health. Foods are very powerful; they can change people’s moods and therefore MFTs are urged to provide their body with premium fuel as they maintain a balanced diet. A balanced diet consists of an abundant supply of fruits, vegetables, and whole grains, and an appropriate amount of starch and proteins (Robinson, 2015, p. 27). Mental health providers may consult a dietician to develop a diet that is appropriate for them. A balanced diet not only improves the health of the body but also the health of the mind. 

Nurture spirituality/faith. Nurturing the spirit is essential to a lifestyle of wellness. This has to do with where people find purpose and meaning in this life. For some people, nurturing the spirit is spending time praying and reading sacred texts such as the Bible. For others, it is connecting with nature, practicing meditation, singing inspirational songs, taking a vacation, reading inspirational books, providing service to humanity, being grateful, and attending religious services and participating in religious activities. Nurturing the spirit is central to living a hope-filled life, which is a bedrock to a lifestyle of wellness. Consequently, MFTs are encouraged to take time to nurture their spirit so that they can experience the untold benefits of spiritual well-being.

Practice the attitude of gratitude. MFTs are likely to experience lower stress and anxiety if they can spend time each day expressing thankful appreciation for what they have. “Thankfulness is associated with better mood and sleep, less fatigue, and more self-efficacy, as well as better mental well-being, greater social support, and adaptive coping” (Robinson, 2021, p. 8). Practicing gratitude is where people write a thank you note to someone, mediate on thankfulness, sing songs of gratitude, and journal about the things for which they are grateful. If MFTs can practice counting their blessings, they will be surprised by the benefits of gratitude.

Wellness is about living life fully, where MFTs strive to be the best person they can be based on their abilities and circumstances. In the quest for developing a lifestyle of wellness, MFTs are strongly encouraged to nurture their spirit, engage their mind, and fuel their body.

Wellness is about living life fully, where MFTs strive to be the best person they can be based on their abilities and circumstances.

Marlon C. Robinson, PhD, LMFT-S, is a licensed marriage and family therapist and board approved supervisor in Kentucky, and an AAMFT Professional Member holding the Clinical Fellow and Approved Supervisor designations. He is an adjunct faculty of distance education at AdventHealth University, co-founder of Family On Point, LLC, and director of pastoral care at AdventHealth Manchester. He has presented at the AAMFT Annual Conference and Leadership Symposium. Over the last 10 years, he has presented trainings on family and relational health, mental health, wellness, spiritual wellbeing, self-care, physician mental wellbeing, life balance, leadership, and the intersectionality of mental health and spirituality. Robinson is a recipient of the 2017 Doctoral Student Achievement Award from the Texas Association for Marriage and Family Therapy.


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