How to Practice In-Session Self Care for Therapists

Therapists, Social Workers, and mental health professionals dedicate their days to helping others navigate life’s challenges. They listen deeply, offer compassion, and hold space for difficult emotions. But in the process, they can become emotionally drained, carrying the weight of their clients’ stories long after sessions end.

Without intentional self-care during sessions, exhaustion can creep in, making it harder to stay present, engaged, and effective. While many therapists focus on self-care outside of work, in-session strategies are just as crucial for long-term well-being.

Practicing self-care while working may sound unrealistic at first. After all, sessions require full attention, deep empathy, and a strong therapeutic presence. However, small yet intentional practices—like mindful breathing, subtle posture adjustments, and grounding techniques—can make a world of difference. These strategies don’t take away from client care; they enhance it, allowing therapists to stay regulated, process emotions in real-time, and prevent burnout.

By integrating in-session self-care into your daily practice, you’ll be able to sustain your energy, maintain emotional resilience, and cultivate a more fulfilling career. This article will explore practical, discreet ways to care for yourself while caring for others—because your well-being matters just as much as your clients’. Ready to create a more balanced, sustainable approach to therapy? Let’s dive in.

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1) Why In-Session Self-Care Matters

Therapists and Social Workers are no strangers to self-care discussions—they encourage clients to practice it all the time. But when it comes to their own well-being, many professionals overlook the importance of self-care during sessions.

The truth is, emotional fatigue doesn’t wait until the end of the workday to settle in. Without intentional in-session self-care, the accumulation of stress, client emotions, and mental fatigue can take a toll—leading to burnout, decreased effectiveness, and even secondary trauma.

By prioritizing in-session self-care, therapists can stay grounded, present, and emotionally resilient while supporting their clients. Here’s why it’s essential.

Prevents Emotional Exhaustion and Burnout

Therapists often carry a heavy emotional load, session after session. If there’s no way to regulate and release this emotional weight during the day, exhaustion becomes inevitable. Over time, this can lead to burnout, affecting:

The quality of care provided to clients
Personal well-being and life outside of work
Job satisfaction and professional longevity

Engaging in subtle, in-session self-care strategies can help therapists prevent burnout before it starts, allowing them to sustain their energy across multiple sessions.

Enhances Therapeutic Presence

Being fully present is one of the most powerful gifts a therapist can offer a client. However, maintaining deep focus and empathy for multiple hours requires mental and emotional stamina. Without self-care, therapists may find themselves:

Zoning out or struggling to stay engaged
Feeling emotionally overwhelmed by a client’s distress
Becoming distracted by physical discomfort or fatigue

Small in-session self-care techniques—like breathwork, posture shifts, and mindful grounding—help maintain focus, ensuring that therapists can provide the best possible support to their clients.

Protects Against Secondary Trauma

When working with clients who have experienced trauma, therapists often absorb some of that emotional weight. Known as secondary trauma, this phenomenon can lead to symptoms similar to PTSD, including emotional numbness, hypervigilance, and exhaustion.

To minimize the impact of secondary trauma, therapists can:

Use grounding techniques to separate their own emotions from their client’s experiences
Practice mindful breathing during emotionally intense moments
Develop post-session rituals to release accumulated stress

By incorporating these practices, therapists can maintain empathy without becoming overwhelmed by the emotional burdens they witness.

Creates a More Sustainable Career

Therapists enter the profession because they care deeply about helping others—but without the right boundaries, this passion can lead to exhaustion. Long-term sustainability in mental health work requires consistent self-care, not just in personal time but throughout the workday.

In-session self-care allows therapists to:

Maintain energy levels across long client days
Continue offering high-quality support without personal depletion
Extend the longevity of their career without feeling emotionally drained

By taking care of themselves while they work, therapists ensure they can continue to show up for their clients, day after day, year after year.

Incorporating in-session self-care isn’t about distraction or neglecting clients—it’s about creating a balanced, healthy approach to therapy. The following sections will explore practical ways to integrate self-care into every session, ensuring that both therapists and clients benefit.

Learn more about Agents of Change Continuing Education. We’ve helped tens of thousands of Social Workers, Counselors, and Mental Health Professionals with their continuing education, and we want you to be next!

2) Strategies for Practicing In-Session Self-Care

Therapists don’t have the luxury of stepping away for a meditation break mid-session, but self-care doesn’t have to be separate from client work. With intentional, subtle strategies, you can maintain your energy, stay present, and regulate your emotions—all while supporting your clients effectively.

Here are some practical, in-session self-care techniques you can integrate seamlessly into your practice.

1. Start Each Session with a Grounding Ritual

Before a client walks into the room (or logs on for a virtual session), take a moment to center yourself. Carrying tension, stress, or emotions from previous sessions can impact the way you show up. A simple grounding practice can reset your energy and help you enter each session with clarity.

Try:

Three deep breaths before greeting your client
A short body scan to check for tension and release it
A mindful pause to set an intention for the session (e.g., I will stay present and grounded during this time)

These small steps can help you transition into each session with fresh energy, rather than carrying residual stress.

2. Use Breathwork to Stay Regulated

Breathing is one of the most accessible self-care tools—it’s always with you, and it doesn’t disrupt the flow of a session. When emotions run high, intentional breathwork can help regulate your nervous system and prevent you from absorbing too much of your client’s distress.

Techniques to try:

Box breathing: Inhale for four counts, hold for four, exhale for four, hold for four. Repeat as needed.
4-7-8 breathing: Inhale for four seconds, hold for seven, exhale for eight.
Silent sighing: Exhale slowly and deeply through the nose to release tension.

These techniques not only keep you grounded but also subtly model emotional regulation for your clients.

3. Adjust Your Posture for Comfort and Alertness

Your body language affects both your own comfort and the therapeutic atmosphere. Sitting stiffly or holding tension in your shoulders can make sessions more exhausting than they need to be. A few mindful posture adjustments can make a big difference.

Check in with yourself:

Are you gripping your chair or clenching your jaw? Try releasing that tension.
Are your feet planted on the ground? This can help with grounding.
Are you leaning too far forward or slouching? Adjusting to a relaxed but attentive posture can prevent physical strain.

Small shifts in posture can keep you physically comfortable, reducing unnecessary fatigue over the course of your day.

4. Keep a Grounding Object Nearby

Having a small, discreet sensory object can help you stay centered during emotionally intense sessions. Touch can be a powerful tool for self-regulation, and a simple grounding object can act as a steadying anchor.

Consider:

A smooth stone or crystal to hold between your fingers
A soft bracelet, ring, or fidget tool for subtle engagement
A small piece of fabric with a comforting texture

This isn’t about distraction—it’s about having a tangible reminder to stay present and regulated.

5. Use Internal Affirmations to Reinforce Emotional Boundaries

It’s natural to empathize deeply with clients, but taking on their emotions as your own can be draining. Practicing quiet, internal affirmations can help you maintain a sense of separation while still offering compassion.

Try silently repeating:

I am holding space, not holding their pain.
This is their journey; I am here to support, not to absorb.
I am grounded, steady, and present.

These affirmations serve as a mental boundary, allowing you to remain engaged without taking on too much emotional weight.

6. Take Small, Intentional Micro-Breaks

While sessions don’t allow for full breaks, you can build in tiny moments of pause to regulate yourself. A few seconds here and there can keep you from feeling mentally overloaded.

Ways to incorporate micro-breaks:

Take a sip of water between heavy moments.
Shift your posture subtly between client reflections.
Look briefly at a neutral object in your office (a plant, artwork, or even your notepad) to reset.

These micro-moments act as a quick mental refresh, preventing emotional buildup throughout the session.

7. Monitor Your Energy Levels and Adjust as Needed

Some sessions feel more emotionally taxing than others. Being mindful of your energy throughout the day can help you adjust accordingly, ensuring you don’t run on empty by your last client.

Consider:

Spacing out high-intensity sessions with lower-intensity ones when possible
Taking two minutes between sessions for a short breath or stretch
Building in time for post-session decompression, even if it’s just a minute of quiet reflection

By staying aware of your own energy, you can make small adjustments that prevent full-scale burnout.

Practicing in-session self-care isn’t about disengagement—it’s about ensuring you can stay present without becoming depleted. By integrating these subtle techniques into your sessions, you’ll protect your well-being and improve your ability to support your clients sustainably.

We’ve helped tens of thousands of Social Workers, Counselors, and Mental Health Professionals with Continuing Education, learn more here about Agents of Change and claim your 5 free CEUs!

3) Post-Session Decompression: Essential for Longevity

What happens after a session is just as important as what happens during it. Therapists often move straight from one client to the next, leaving little time to process emotions, reset mentally, or release tension. Over time, this lack of decompression can lead to emotional fatigue, burnout, and even difficulty maintaining professional boundaries.

Taking a few minutes to engage in post-session decompression allows you to regulate your nervous system, clear lingering emotions, and prepare yourself to be fully present for your next client—or for yourself at the end of the workday. Here’s how to make decompression an intentional part of your practice.

1. Release Physical Tension

Sitting for long periods, holding space for intense emotions, and maintaining deep focus can create physical strain. Even if you don’t consciously feel tense, your body may be storing stress in subtle ways.

To reset, try:

Stretching your shoulders, neck, and arms to release built-up tension.
Rolling your wrists and ankles if you’ve been sitting still for a while.
Standing up and shaking out your hands to encourage circulation.

These simple movements prevent stiffness and help signal to your body that the session has ended.

2. Reset Your Mind with a Brief Transition Ritual

Your brain needs time to shift gears between clients or between work and personal life. Without a conscious transition, emotions from one session can carry into the next—or linger into your downtime. A short ritual can help you mentally reset.

Consider:

Taking three deep, intentional breaths to clear your mind.
Jotting down key takeaways or notes, then mentally releasing the session.
Listening to a calming instrumental track for a minute before moving on.
Looking out a window or stepping outside to shift your focus.

These small rituals signal closure, allowing you to step into the next part of your day with renewed energy.

3. Process Emotional Residue Without Carrying It Home

Some sessions leave a stronger emotional imprint than others. If a client’s story lingers in your mind, it’s important to acknowledge it rather than suppress it. However, processing does not mean holding onto their pain as your own.

Healthy ways to process emotions include:

Journaling a few sentences about your experience and then setting it aside.
Talking briefly with a trusted colleague (while maintaining confidentiality).
Using a grounding statement, such as That was their experience, not mine. I can care without carrying it.

If certain cases are particularly heavy, consider seeking peer consultation or continuing education opportunities like those offered by Agents of Change Continuing Education, which provide tools for managing secondary trauma and enhancing therapist resilience.

4. Engage in a Sensory Reset

Therapists spend hours listening, absorbing emotions, and engaging deeply with clients. A quick sensory reset can help shift your nervous system from high focus to a more neutral state.

Try:

Splashing cool water on your face or wrists to refresh your system.
Holding a warm cup of tea to signal comfort and relaxation.
Lighting a soothing candle or using essential oils in your office.
Engaging in a mindful moment with a favorite texture (a soft scarf, a weighted blanket, or a grounding object).

These small actions can bring your nervous system back to baseline, helping you maintain balance throughout the day.

5. Create a Clear End-of-Day Closure Routine

It’s easy for therapists to carry work home—mentally, emotionally, and sometimes even physically (hello, documentation). Having a dedicated end-of-day routine helps separate work from personal life, preventing emotional spillover.

An effective closure routine might include:

Reviewing your schedule for the next day to ease uncertainty.
Clearing your workspace to create a sense of closure.
Engaging in a brief mindfulness practice before leaving the office.
Setting an intention for how you want to spend your personal time.

By implementing even a few of these decompression strategies, you can sustain your energy, protect your well-being, and continue offering high-quality care to your clients—without sacrificing yourself in the process.

Remember, longevity in this field isn’t just about skill—it’s about sustainability. Prioritizing post-session decompression is an investment in both your career and your personal well-being. If you’re looking for additional support in maintaining resilience, check out Agents of Change Continuing Education for courses designed specifically for therapists and Social Workers seeking balance in their professional lives.

4) FAQs – How to Practice In-Session Self-Care for Therapists

Q: Isn’t self-care something I should do before or after work, not during sessions?

A: Many therapists assume that self-care is something to focus on after the workday ends, but waiting until the evening to decompress can leave you running on empty throughout the day. In-session self-care isn’t about disengagement; it’s about staying regulated while you’re working.

Subtle strategies—like breathwork, posture adjustments, or grounding techniques—help you maintain energy and emotional balance in the moment, preventing exhaustion from accumulating. Think of it as micro-maintenance that allows you to be fully present for each client without feeling depleted by the end of the day.

Q: How do I practice self-care in-session without distracting my clients?

A: The key to effective in-session self-care is subtlety. Many strategies can be seamlessly integrated into the session without pulling focus away from your client. For example:

Breathing techniques like box breathing can be done quietly while listening.
Posture adjustments or grounding objects (like a smooth stone or ring) offer silent regulation.
Internal affirmations help reinforce emotional boundaries without needing to pause.
Micro-movements like stretching your fingers or rolling your shoulders can prevent tension buildup.

When done intentionally, these practices enhance your ability to stay engaged rather than detracting from the therapeutic process.

Q: What if I feel guilty about focusing on myself during a session?

A: Therapists often prioritize their clients’ needs above their own, but in-session self-care isn’t selfish—it’s essential for sustainable, high-quality care. Burnout and emotional exhaustion don’t just affect you; they also impact the effectiveness of your work. When you take small steps to regulate your nervous system, manage your energy, and maintain emotional boundaries, you’re ensuring you can continue showing up as your best self for your clients.

If guilt is a recurring struggle, reframing self-care as professional responsibility can help. Just as you wouldn’t expect a client to function well without emotional regulation, you shouldn’t expect yourself to offer optimal care without maintaining your own well-being. Continuing education programs, like those from Agents of Change Continuing Education, offer valuable insights on therapist sustainability and self-care, reinforcing that caring for yourself ultimately benefits both you and your clients.

5) Conclusion

Therapists and Social Workers dedicate their careers to helping others heal, but sustaining this work requires intentional self-care—not just outside of sessions, but during them as well. Small, mindful practices like breathwork, posture adjustments, and internal affirmations can help maintain emotional balance, prevent burnout, and enhance client care quality. By integrating in-session self-care, therapists can ensure they remain present and engaged without absorbing too much of their clients’ emotional weight.

Prioritizing self-care while working isn’t a luxury—it’s a necessity for long-term sustainability in the mental health field. Therapists who take care of themselves in real-time are not only protecting their own well-being but also setting an example for clients. The more regulated and centered a therapist is, the more effective they can be in guiding others through emotional challenges. Post-session decompression techniques further reinforce this balance, allowing therapists to transition between sessions—or from work to personal life—without carrying emotional residue.

If you’re looking for ongoing support in maintaining resilience, consider investing in professional development through Agents of Change Continuing Education. Their ASWB and NBCC-approved courses provide valuable tools to help therapists strengthen their skills while prioritizing self-care. A sustainable therapy practice starts with small, daily choices—so why not begin today? By making in-session self-care a priority, you’re not just protecting yourself; you’re ensuring that you can continue making a meaningful impact in the lives of your clients for years to come.

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► Learn more about the Agents of Change Continuing Education here: https://agentsofchangetraining.com

About the Instructor, Meagan Mitchell: Meagan is a Licensed Clinical Social Worker and has been providing Continuing Education for Social Workers, Counselors, and Mental Health Professionals for more than 8 years. From all of this experience helping others, she created Agents of Change Continuing Education to help Social Workers, Counselors, and Mental Health Professionals stay up-to-date on the latest trends, research, and techniques.

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Disclaimer: This content has been made available for informational and educational purposes only. This content is not intended to be a substitute for professional medical or clinical advice, diagnosis, or treatment

How to Practice In-Session Self Care for Therapists

How to Practice In-Session Self Care for Therapists

1) Why In-Session Self-Care Matters