Working in psychiatry means listening to people’s deepest pains all day – and that can take a toll. We admit it: even therapists can feel overwhelmed. In fact, APA data show roughly 2 in 5 psychiatrists experience burnout. At MomentMD, we believe in practicing what we preach. If our patients need balance, we do too. We asked our team how they guard their own well-being. Here’s what they told us.
1. Stay Connected with Your Network. Self-care starts with reaching out. Many of our psychiatrists lean on “squad-care” – leaning on friends, family, and colleagues to recharge. As one Headspace coach puts it, focusing on “squad-care as a form of self-care” makes us feel “less stressed, more productive, and more connected”. In practice this looks like calling a trusted friend or texting a colleague about the day’s challenges. One therapist confided that when she’s stressed, the one thing that “never fails to help me feel better is reaching out to my best friend”. We also check in with each other at MomentMD: a quick coffee break with a co-worker, a lunch chat, or just venting to a colleague on Slack can remind us we’re not alone. Strong social ties really do help – research shows spending time with loved ones eases stress and even improves health. (After all, we need our own support system too.)
2. Practice Mindfulness and Relaxation. With back-to-back sessions, our heads can get cluttered. So our doctors deliberately build in small pauses – even just a few minutes of deep breathing or a short walk. We love using apps like Calm or Headspace during the day. As Calm’s blog bluntly reminds us: “we can’t show up for others if our own tanks are empty”. Even a two-minute guided meditation in the parking lot or a brief stretch between appointments can clear the mind. Some of us keep a yoga mat at the office for a quick session during lunch (yoga and meditation are known to relieve stress). Others carve out five minutes with gratitude journaling or listen to a relaxation track. The key is making it a habit: whether it’s a nature walk after work or a nightly bedtime routine with soothing music, these mindful breaks really help reset the emotional battery.
3. Set Boundaries and Take Real Breaks. We have to protect our off-duty time. One way we do this is by turning off the clinical autopilot after hours: closing the laptop, silencing email pings, and not rushing back to work in the evenings. As Calm notes, setting boundaries at work “might not always feel enjoyable, but [it’s] essential for maintaining emotional well-being”. For example, one psychiatrist at our firm carves out a no-work rule on Saturday mornings for a fun family hike – no messages allowed. We also honor vacations: even a half-day off to get outdoors or see a movie is sacrosanct. Experts say this matters. If we don’t pause, secondary trauma builds up; taking time off lets us “heal and improve our own well-being before returning to work”. In short, we treat our own downtime as seriously as our morning rounds. We’re reminding ourselves that even healers need healing time.
4. Keep Active and Nurtured. Self-care is not spa days alone – it’s basic lifestyle. Our team sticks to practical habits: eating regular meals, sleeping enough hours, and moving every day. The Psychiatric Times advises focusing on proper sleep, diet, and exercise – but to be kind to ourselves if we slip. “Starting small can make a big difference,” it says, suggesting tiny commitments like a short walk in nature or less screen time before bed. That advice resonates here. Some psychiatrists walk laps around the hospital between patients, others hit the gym immediately after work. One doctor swears by cycling home to clear her mind. We also treat ourselves (within reason): a warm bath, a comforting meal, or a weekend day off reading in bed can recharge us. Calm reminds us that “self-care isn’t selfish. It’s a necessary act that allows you to show up for yourself, others, and your life”. We take that to heart – because if we’re running on empty, we can’t pour out strength for our patients.
5. Seek Support for Yourself. Even therapists need therapy. It’s common among us to check in with our own counselor or peer group now and then. We have to “practice what we preach”, so many of us schedule regular sessions with a supervisor or coach. One doctor jokes that she schedules her own therapy right after work – so she doesn’t bring home others’ traumas. If a case hits hard, we might debrief with a mentor. As one MomentMD therapist asks, when we tell patients “give yourself some grace,” why do we find it hard to take our own advice?. We’re actively changing that. For example, one psychiatrist shared that on bad days he reminds himself: “I am not invincible; I am human.” We also encourage each other to tap resources: MomentMD offers an Employee Assistance Program with free counseling, and colleagues often share links to guided apps or support groups. There’s zero stigma here about needing help. In fact, turning to therapy or coaching is just another form of self-care that keeps us grounded.
6. Remember Your Purpose and Passions. Finally, we reconnect with why we chose this field – and with the things that bring us joy outside it. Many of us have creative or community outlets. For instance, one doctor volunteers at an art center on weekends; another founded a non-profit cooking class (food brings people together and fills his own cup). The Psychiatric Times emphasizes this, noting that psychiatry should not be “the only endeavor that gives us joy” – so finding a hobby or higher calling is crucial. Whether it’s running, writing, music, gardening, or charity work, we make time for it. Recalling our purpose also means reminding ourselves of our own growth: some psychiatrists keep a “wins jar” of positive patient feedback to read when they’re down. A strong sense of meaning is a powerful buffer – as studies show, purpose leads to better well-being.
At the end of the day, these tactics keep us standing strong for our patients. MomentMD reminds providers: “lead by example”– be kind to yourself, follow the same guidelines you give your clients, because you are human, too.. In that spirit, we protect our own mental health rigorously. We hope these tips (and the resources we cite) give everyone permission to do the same.