17 Self-Care Ideas for Mental Health Professionals

Prevent burnout and combat compassion fatigue with these 17 self-care ideas and strategies for therapists.

A recent study found that many mental health professionals do not recognize their own burnout. For therapists and other mental health workers, self-care is essential for preventing burnout and compassion fatigue.

Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.

Parker Palmer

This is a list of self-care ideas and strategies for mental health professionals. Please share with anyone who might benefit!


For additional self-care ideas, see 11 Self-Care Ideas You May Not Have Considered and Self-Care Strategies When Your Loved One Has an Addiction.


Self-Care Ideas for Mental Health Professionals

1) Take small breaks throughout the day. Spend a few moments sitting in silence, browse funny memes, joke with a coworker, or take your lunch outside; by the end of your workday, you won’t feel as drained.

2) Meditate. Spend at least 5-10 minutes a day, in the morning or between sessions, meditating or listening to guided imagery recordings.

3) Schedule an appointment weeks in advance for a facial or massage. You’ll have something to look forward to!

4) Don’t neglect your basic needs. Drink water, choose healthy foods, exercise, and get plenty of sleep.

Don’t take your health for granted. Don’t take your body for granted. Do something today that communicates to your body that you desire to care for it. Tomorrow is not promised.

Jada Pinkett Smith

5) Reach out to people in your support network. When experiencing burnout, we have a tendency to think we’re weak or less capable. We may struggle to admit what we’re going through. However, seeking support during these times is more important than ever.

6) Don’t bring your work home with you. It can be difficult to not think about the problems a client is experiencing or to check your email, but it’s crucial to have balance in your life. If you let your work consume you, you’ll soon find yourself depleted and with nothing to give.

7) Take the time to sincerely thank or praise your colleagues. Sometimes, it seems as though we’re in a thankless field. Spread positivity by expressing gratitude and giving compliments. (I also like to pass along the praise I hear for someone else!)

8) Be kind to yourself. Be realistic. Practice positive self-talk and forgive yourself for the mistakes you make. Acknowledge that you’re not always going to know the right thing to say, nor will you be able to help every client you see.

Talk to yourself like you would to someone you love.

Brené Brown

9) Treat yourself to your favorite beverage at least once a week. Enjoy a Starbucks coffee or a kombucha tea during the workday. Consider surprising a coworker with one too!

10) If you work in a shared office space or residential setting, get up and communicate in-person instead of sending an email. (You can always follow-up with an email to recap the convo if needed.) Human interaction throughout the day is far more rewarding than staring at a screen.

11) Take a short “nature bath”! Multiple studies have found that being outdoors improves mood and reduces stress. If you work in an urban setting, nurture a potted plant or listen to nature sounds in your office to promote relaxation.

12. Bring your furry friend to work. Pets make us happy; one study found that having a dog in the office made a positive difference by reducing stress and making the job more satisfying for other employees.

13) Update the lighting in your office. Natural light exposure in the office is linked to a better quality of life. If possible, take advantage of sunlight during the day by keeping the blinds open.

14. Find self-care ideas online. I recommend the Self-Care Starter Kit from University at Buffalo School of Social Work and Dr. Kristen Neff’s Self-Compassion site.

I found in my research that the biggest reason people aren’t more self-compassionate is that they are afraid they’ll become self-indulgent. They believe self-criticism is what keeps them in line. Most people have gotten it wrong because our culture says being hard on yourself is the way to be.

Kristen Neff

15. Stretch! Yoga is known to reduce stress and improve mood. Take a class or simply practice stretching exercises throughout the workday.

16. Listen to music while typing your notes. I love paperwork… Said no therapist ever. Play your favorite tunes to motivate you and make the time pass quickly.

17. Immerse yourself in quiet with a silent commute. After listening to talk all day long, it’s soothing to listen to absolutely nothing on your way home. Recharge with silence.


Post your favorite self-care strategies in a comment!

self-care ideas

For more self-care ideas, visit 11 Self-Care Ideas You May Not Have Considered.


References

13 Websites for Free Self-Help

Websites for free online self-help and personal development

free self-help
Image by stokpic from Pixabay

Free Self-Help Resources & Online Support

Are you searching for free self-help? This is a list of links to various sites and services providing self-help.


For free therapy workbooks, handouts, and worksheets:


1. Counselling Resource

Take psychological self-tests and quizzes, read about symptoms and treatments, compare types of counselling and psychotherapy, learn about secure online therapy, and more

2. DBT Self-Help

A site for individuals seeking information on DBT. This site includes DBT skill lessons, flash cards, diary cards, mindfulness videos, and more.

3. Healthy Place

Mental health information, including online assessments and breaking news

4. HelpGuide.org

Collaborates with Harvard Health Publications to provide a wide range of unbiased, motivating resources and self-help tools for mental, social, and emotional. 100% nonprofit; dedicated to Morgan Leslie Segal, who died by suicide when she was 29.

5. Internet Mental Health

A free encyclopedia for mental health information on the most common mental disorders. Created by psychiatrist Dr. Phillip Long.

6. Mental Health Online

Create an account to access free mental health services for mental distress, including programs for anxiety, depression, OCD, and other disorders

7. Moodgym

Interactive self-help book for depression and anxiety. (This resource used to be free, but now there’s a small fee.)

8. National Mental Health Consumers’ Self-Help Clearinghouse

A peer-run resource center

9. Psych Central

Information on mental health, quizzes, and online self-help support groups. The site is owned and operated by Dr. John Grohol, inspired by the loss of his childhood friend to suicide.

10. Psychology Help Center

A consumer resource featuring information related to psychological issues that affect emotional and physical well-being

11. Sources of Insight

Providing the principles, patterns, and practices needed for personal development and success; a source for skilled living and personal empowerment

12. Succeed Socially

An extensive, completely free collection of articles on social skills and getting past social awkwardness. It’s written by someone who’s struggled socially himself, and who has degrees in psychology and counseling.

13. Verywell Mind

An online resource for improving mental health. All content is written by healthcare professionals, including doctors, therapists, and social workers.


free self-help

38 Unconventional Coping Strategies

A list of uncommon strategies for coping with stress, depression, and anxiety. Includes a free PDF version of the list to print and use as a handout.

Image by Daniel Sampaio Donate if you want (Paypal) from Pixabay

Effective coping skills make it possible to survive life’s stressors, obstacles, and hardships. Without coping strategies, life would be unmanageable. Dr. Constance Scharff described coping mechanisms as “skills we… have that allow us to make sense of our negative experiences and integrate them into a healthy, sustainable perspective of the world.” Healthy coping strategies promote resilience when experiencing minor stressors, such as getting a poor performance review at work, or major ones, such as the loss of a loved one.

Like any skill, coping is important to practice on a regular basis in order to be effective. Do this by maintaining daily self-care (at a minimum: adequate rest, healthy meals, exercise, staying hydrated, and avoiding drugs/alcohol.)

As an expert on you (and how you adapt to stressful situations), you may already know what helps the most when life seems out-of-control. (I like reading paranormal romance/fantasy-type books!) Maybe you meditate or run or rap along to loud rap music or have snuggle time with the cats or binge watch your favorite show on Netflix. Having insight into/awareness of your coping strategies primes you for unforeseeable tragedies in life.

“Life is not what it’s supposed to be. It’s what it is. The way you cope with it is what makes the difference.”

Virginia Satir, Therapist (June 26, 2019-September 10, 1988)

Healthy coping varies greatly from person to person; what matters is that your personal strategies work for you. For example, one person may find prayer helpful, but for someone who isn’t religious, prayer might be ineffective. Instead, they may swim laps at the gym when going through a difficult time. Another person may cope by crying and talking it out with a close friend.

Image by Victor Vote from Pixabay

Note: there are various mental health treatment approaches (i.e. DBT, trauma-focused CBT, etc.) that incorporate specialized, evidence-based coping techniques that are proven to work (by reducing symptoms and improving wellbeing) for certain disorders. The focus of this post is basic coping, not treatment interventions.

On the topic of coping skills, the research literature is vast (and beyond the scope of this post). While many factors influence coping (i.e. personality/temperament, stressors experienced, mental and physical health, etc.), evidence backs the following methods: problem-solving techniques, mindfulness/meditation, exercise, relaxation techniques, reframing, acceptance, humor, seeking support, and religion/spirituality. (Note that venting is not on the list!) Emotional intelligence may also play a role in the efficiency of coping skills.


Current Research

In 2011, researchers found that positive reframes, acceptance, and humor were the most effective copings skills for students dealing with small setbacks. The effect of humor as a positive coping skill has been found in prior studies, several of which focused on coping skills in the workplace.

A sport psychology study indicated that professional golfers who used positive self-talk, blocked negative thoughts, maintained focus, and remained in a relaxed state effectively coped with stress, keeping a positive mindset. Effective copers also sought advice as needed throughout the game. A 2015 study suggested that helping others, even strangers, helps mitigate the impact of stress.


Examples of coping skills include prayer, meditation, deep breathing, exercise, talking to a trusted person, journaling, cleaning, and creating art. However, the purpose of this post is to provide coping alternatives. Maybe meditation isn’t your thing or journaling leaves you feeling like crap. Coping is not one-size-fits-all. The best approach to coping is to find and try lots of different things!

Image by Amanda Oliveira from Pixabay

The inspiration for this post came from Facebook. (Facebook is awesome for networking! I’m a member of several professional groups.) Lauren Mills sought ideas for unconventional strategies via Facebook… With permission, I’m sharing some of them here!    


Unconventional Coping Strategies

  1. Crack pistachio nuts
  2. Fold warm towels
  3. Smell your dog (Fun fact: dog paws smell like corn chips!) or watch them sleep
  4. Peel dried glue off your hands
  5. Break glass at the recycling center
  6. Pop bubble wrap
  7. Lie upside down
  8. Watch slime or pimple popping videos on YouTube
  9. Sort and build Lego’s
  10. Write in cursive
  11. Observe fish in an aquarium
  12. Twirl/spin around
  13. Solve math problems (by hand)
  14. Use a voice-changing app (Snapchat works too) to repeat back your worry/critical thoughts in the voice of a silly character OR sing your worries/thoughts aloud to the tune of “Happy Birthday”
  15. Listen to the radio in foreign languages
  16. Chop vegetables
  17. Go for a joy ride (Windows down!)
  18. Watch YouTube videos of cute animals and/or giggling babies
  19. Blow bubbles
  20. Walk barefoot outside
  21. Draw/paint on your skin
  22. Play with (dry) rice
  23. Do (secret) “random acts of kindness”
  24. Play with warm (not hot) candle wax
  25. Watch AMSR videos on YouTube
  26. Shuffle cards
  27. Recite family recipes
  28. Find the nicest smelling flowers at a grocery store
  29. Count things
  30. Use an app to try different hairstyles and/or makeup
  31. People-watch with a good friend and make up stories about everyone you see (Take it to the next level with voiceovers!)
  32. Wash your face mindfully
  33. Buy a karaoke machine and sing your heart out when you’re home alone
  34. On Instagram, watch videos of a hydraulic press smash things, cake decorating, pottery/ceramics throwing, hand lettering, and/or woodwork
  35. Shine tarnished silver
  36. Create a glitter jar and enjoy
  37. Tend to plants
  38. Color in a vulgar coloring book for adults

Image by A_Different_Perspective from Pixabay

Click below for a PDF version of “Unconventional Coping Strategies.” This handout can be printed, copied, and shared without the author’s permission, providing it’s not used for monetary gain.

Unconventional Coping Strategies


  • Cassie Jewell, M.Ed., LPC, LSATP
  • With Lauren Mills, MA, LPC-Intern (Contributor)
  • Lauren Mills, MA, LPC-Intern (Supervised by Mary Ann Satori, LPC-S) is a therapist in Texas and a current resident in counseling.     

I’d like to acknowledge all members of Therapist Toolbox – Resources & Support for Therapists who submitted ideas!


If you have an uncommon coping skill, post in a comment!

coping strategies

350 Creative Ideas for Hobbies

Discover a new hobby with this diverse list of assorted leisure activities, which range from beekeeping to Kombucha brewing to knife throwing to ghost hunting.

I developed this list as part of a project I was working on and thought it would be worth sharing. (Click below for a PDF version of this list.)

PDF: List Of Hobbies


350 Ideas for Hobbies

Jump to a section:

Animals & Nature Hobbies

  1. Attend pet shows (or horse shows)
  2. Beachcombing
  3. Beekeeping
  4. Berry or apple picking
  5. Bird watching
  6. Butterfly garden (Visit one or create your own!)
  7. Butterfly watching
  8. Be a plant parent; nurture and care for indoor plants
  9. Composting
  10. Dog training
  11. Dog walking
  12. Forest bathing
  13. Fossil hunting
  14. Grow and tend to a fruit tree
  15. Grow an indoor herb garden
  16. Grow plants from seedlings (and plant outside when in-season)
  17. Hang humming bird feeders and then sit back and enjoy the company!
  18. Horseback riding
  19. Become an expert at identifying various plants and/or insects
  20. Mushroom hunting
  21. Nature walks
  22. Adopt a pet
  23. Pet fostering
  24. Pet sitting
  25. Plant a flower bed
  26. Go on a swamp tour
  27. Tend to a vegetable garden
  28. Topiary
  29. Visit a farm
  30. Visit an aquarium
  31. Go to zoos and/or nature centers
  32. Watch wildlife on Animal Planet
  33. Go whale watching

🔝

Arts & Crafts

  1. Drawing
  2. Candle making
  3. Collage making
  4. Coloring
  5. Crocheting
  6. Design your own greeting cards or stationary
  7. Flower arranging
  8. Foraging
  9. Glassblowing
  10. Jewelry making
  11. Knitting
  12. Lettering/calligraphy
  13. Mixed media art
  14. Mosaic making
  15. Origami
  16. Painting (watercolor, oils, acrylics, etc.)
  17. Paper crafts (including paper mâché)
  18. Photography
  19. Pressed flower craft
  20. Pottery
  21. Quilting
  22. Resin crafts
  23. Rock tumbling
  24. Scrapbooking
  25. Sculpting
  26. Sewing
  27. Sketching
  28. Soap making
  29. Weaving
  30. Wood carving

🔝

Collection Hobbies

  1. Action figures
  2. Antiques
  3. Autographs
  4. Barbies™
  5. Books (classics, signed copies, etc.)
  6. Bookmarks
  7. Christmas tree ornaments
  8. Comics
  9. Fun socks
  10. Hot sauce from around the world
  11. Keychains
  12. Magnets
  13. Movie or music memorabilia
  14. Obsolete tech (i.e. outdated cell phones, tape players, etc.)
  15. Original artwork
  16. Plates
  17. Purses, shoes, and other accessories
  18. Recipes
  19. Records
  20. Retro video games
  21. Rocks and/or crystals
  22. Shells
  23. Souvenirs
  24. Sports memorabilia
  25. Stickers
  26. Ticket stubs
  27. Toys
  28. Vases
  29. Vintage items

🔝

Cooking & Baking

  1. Baking
  2. Braising
  3. Bread making
  4. Cake decorating
  5. Canning
  6. Cheese making
  7. Coffee roasting
  8. Cookie decorating
  9. Grilling and BBQ
  10. Hosting dinner parties
  11. Kombucha brewing
  12. Learn ethnic and regional recipes
  13. Learn recipes from cooking shows
  14. Make “fun foods” for kids
  15. Make homemade ice cream
  16. Make jam or jelly
  17. Make your own beef (or vegan!) jerky
  18. Participate in competitive food festivals (or just go and enjoy the food!)
  19. Pasta making
  20. Pastry and confection making
  21. Pickling
  22. Pie making
  23. Raw diet meals
  24. Recreate menu items from your favorite restaurants
  25. Reduced fat cooking
  26. Sautéing
  27. Slow cooker meals
  28. Smoothie making
  29. Soup, sauce, and stock making
  30. Sushi making
  31. Take a cooking class
  32. Tea brewing
  33. Try new recipes on a regular basis
  34. Use an air fryer
  35. Use a dehydrator
  36. Use Pinterest for inspiration
  37. Vegan cooking
  38. Watch Food Network for inspiration

🔝

Entertainment

  1. Attend movies, operas, plays, and musicals
  2. Bingo
  3. Board games and/or party games
  4. Card games
  5. Chess
  6. Strategy games
  7. Dine out at new restaurants
  8. Escape rooms
  9. Gaming
  10. Go to museums
  11. Go to poetry slams or open mic nights
  12. Jigsaw puzzles
  13. Karaoke
  14. Murder mystery shows
  15. Rage rooms
  16. Read entertainment/celebrity magazines
  17. See your favorite bands/artists perform live
  18. Standup comedy
  19. Theme parks
  20. Watch your favorite Netflix series, but make sure you become overly invested (borderline obsessed) with the storyline and characters in order for this to qualify as a legit hobby

🔝

Home Improvement & DIY

  1. Add a backsplash to your kitchen
  2. Bathroom remodel
  3. Build a shed
  4. Build furniture
  5. Design a meditation room, home office, “man cave,” or “she shed”
  6. DIY headboard
  7. Fireplace makeover
  8. Hanging shelves
  9. Home organization
  10. Install smart home technology
  11. Kitchen remodel
  12. Paint an accent wall or update your entire home
  13. Paint old cabinets
  14. Redecorate a room
  15. Stencil or wallpaper
  16. Update a closet
  17. Update furniture
  18. Update lighting
  19. Use chalk paint or metallic spray paint

🔝

Literature, Music, & Dance

  1. Acting
  2. Visit art galleries
  3. Attend literary fests
  4. Ballroom dancing
  5. Belly dancing
  6. Blogging/guest blogging
  7. Break dancing
  8. Editing
  9. Go to book signings
  10. Go to the library
  11. Join a book club (either in-person or online, e.g., Goodreads)
  12. Listen to music
  13. Play/learn an instrument
  14. Puppeteering
  15. Rapping
  16. Reading
  17. Sell your art on Etsy
  18. Singing
  19. Song writing
  20. Submit articles/opinion pieces/essays to magazines and newspapers
  21. Swing dancing
  22. Take a dance class
  23. Take a drama or improv class
  24. Take voice lessons
  25. Wikipedia editing
  26. Write a book
  27. Write poetry
  28. Write short stories

🔝

Outdoor & Adventure

  1. ATV-ing
  2. Backpacking
  3. Boating
  4. Bouldering
  5. Bungee jumping
  6. Camping
  7. Canoeing
  8. Caving
  9. Cornhole
  10. Drone piloting
  11. Fishing
  12. Geocaching
  13. Go-Karting
  14. Hammocking
  15. Hiking
  16. Hot air ballooning
  17. Jump roping
  18. Kayaking
  19. Mountain biking
  20. Mountain climbing
  21. Obstacle courses
  22. Oversized lawn games
  23. Paddle boarding
  24. Parasailing
  25. Peak bagging
  26. Rocking climbing
  27. Sailing
  28. Scuba diving
  29. Skiing
  30. Skydiving
  31. Snorkeling
  32. Snowboarding
  33. Snowmobiling
  34. Snowshoeing
  35. Star gazing
  36. Stone skipping
  37. Trail running
  38. Tree climbing
  39. Waterskiing
  40. White water rafting
  41. Wilderness survival
  42. Zorbing

🔝

Self-Improvement & Social Hobbies

  1. Advocate for a cause
  2. Attend support groups/meetings
  3. Attend workshops/conventions
  4. Bullet journaling
  5. Daily positive affirmations and/or self-reflection
  6. Join a club
  7. Join a gym
  8. Join a Meetup group
  9. Join a political campaign
  10. Journaling
  11. Keep a gratitude journal
  12. Listen to podcasts
  13. Make a vision board and update it regularly
  14. Meditation
  15. Read research
  16. Read self-improvement books
  17. Social media
  18. Stretching
  19. Take a class (i.e., a foreign language, computer class, etc.)
  20. Use a habit tracker app
  21. Volunteer
  22. Watch documentaries
  23. Watch inspirational Ted Talks
  24. Wear a fitness tracker
  25. Yoga
  26. Yoga with baby goats

🔝

Competitive Sports

  1. Archery
  2. Badminton 
  3. Baseball
  4. Basketball
  5. Biking
  6. Body building
  7. Bowling
  8. Boxing
  9. Cricket
  10. Darts
  11. Disc golf/frisbee
  12. Fencing
  13. Fitbit step challenges
  14. Football/flag football
  15. Golf
  16. Gymnastics
  17. Hockey
  18. Hot dog eating
  19. Ice skating
  20. Jogging/running
  21. Knife throwing
  22. Lacrosse
  23. Laser tag
  24. Log rolling
  25. Martial arts
  26. Paintball
  27. Poker
  28. Racquetball
  29. Racing
  30. Roller derby
  31. Rugby
  32. Skateboarding
  33. Soccer
  34. Speed walking
  35. Surfing/body boarding
  36. Swimming
  37. Table football
  38. Table tennis
  39. Tennis
  40. Thai Chi
  41. UFC fighting
  42. Underwater rugby
  43. Volleyball
  44. Weightlifting
  45. Wheelbarrow racing
  46. Wrestling

🔝

Travel

  1. Alaskan cruise
  2. All-inclusive resorts
  3. Antarctic cruise
  4. Around-the-world cruise
  5. Beach vacations
  6. Caribbean cruise
  7. Cross-country train trip
  8. Explore your home town and other nearby place as though you’re a tourist
  9. Guided group tours
  10. Mediterranean cruise
  11. River cruise
  12. Road trip
  13. See the Northern Lights
  14. Transatlantic cruise
  15. Travel to all the continents in the world
  16. Travel to all 50 states in America
  17. Trip to Las Vegas
  18. Visit the Grand Canyon
  19. Visit the New Seven Wonders of the World
  20. Visit the Seven Ancient Wonders of the World
  21. Go on city walking tours

🔝

Miscellaneous Hobbies

  1. Astrology/astronomy
  2. Billiards
  3. Couponing
  4. Creating DIY home products
  5. Fantasy sports
  6. Genealogy
  7. Ghost hunting
  8. Hair styling/braiding
  9. Hula hooping
  10. Juggling
  11. Keeping up with the latest fashions
  12. Kite flying
  13. Learning magic tricks
  14. Makeup application
  15. Metal detecting
  16. Model building
  17. People watching
  18. Pumpkin chucking
  19. Storage unit auctions
  20. Sunbathing
  21. Unicycle riding
  22. Yard sale shopping/thrifting

🔝


hobbies

Sources:


7 Life-Changing Secrets for Finding Meaning

“I gave up on having a future. And I was strangely okay with it.”

From Survival to Endurance to Fulfillment: Finding Meaning in Life

Without delving too deep into my past, I can tell you that my late teens and early to mid 20’s were not the best of times. They were dark. Lonely. Depressing. I was living a life of chaos and hopelessness. At one point, I didn’t think I was going to survive; I gave up on having a future. And I was strangely okay with it.

My turning point was a spiritual awakening of sorts. A near-death experience led to a realization that I didn’t want to die; and it was either die or change my life. I picked change.

What helped me to live again (and ultimately find fulfillment and meaning in life)? You might guess family or a relationship or God. But at the time, I wasn’t close with my family, I didn’t have any significant relationships/friendships, and God wasn’t a part of my life.

It was the following that helped me with finding meaning and becoming the person I am today:

A Therapist

Having not a single shred of self-esteem, I went to see a counselor. She created a safe space and then uplifted me, making me feel worthwhile. She normalized what I was going through; I felt less alone. She affirmed me for positive choices I made. She initiated the mending of my fragile self. I gradually gained confidence, not only in myself, but in the idea that I could live a better life as I started finding meaning.

My Dog

She loved me unconditionally… and she depended on me fully. I knew that if I died, she would never understand why I left her. I couldn’t bear that idea; I wouldn’t do that to her.

She played a huge role in my recovery. I sometimes think she saved me. She was instrumental in finding meaning in life.

Finding Meaning in My Potential

I’ve always known I have potential. I’m smart and creative and determined. But that potential died somewhere along the way in young adulthood. In moments of clarity, I mourned my lost potential. I wanted to be better and to do better with my life. I was meant, maybe not for great things, but for better things than living out of my car, broke and friendless. When I decided to live, my potential reawakened; it became a driving force – a bright, glowing beacon that revitalized and inspired me.

“You have to forgive yourself.”

Self-Forgiveness

I couldn’t bear to tell my therapist about some of the things I’d done. I was ashamed; late at night, lying in bed, I would think about the past. I’d feel sick to my stomach – then, an unpleasant head rush heart racing not able to get enough air… (That’s the feeling of shame seeping from your mind into your being.)

My therapist didn’t push me to share; instead, she said, “You have to forgive yourself.” It became my mantra, quietly uttered in the dark. I would repeat, “I forgive myself, I forgive myself, I forgive myself…” until I internalized it. (That being said, it didn’t happen overnight… it took weeks, months, years. But all was set in motion with that one simple statement.)

Education

I went back to school and was able to fully immerse myself in my studies. As a naturally curious person, learning is a sort of fuel for me. The more I learn, the thirstier I become. My classes provided me with not only knowledge, but with a spark that generated purpose.

Passion

While in school, I discovered a new passion; I fell in love with research. (#nerd) I thrived in my research/statistics class; my undergraduate study was even published in a national journal. It felt good to be passionate about something again; it stirred up (from the dust) long-forgotten loves, like reading and writing – passions I thought I’d left behind in childhood.

A Meaningful Career

After finishing college and starting graduate school, I became a counselor… finding meaning in helping others. My first job in the field was tough, heart-breaking at times, and deeply fulfilling. It solidified what my education had started to shape – I no longer needed to survive or endure life; I found my purpose and a meaning in life.


finding meaning

25 Best Mental Health Blogs to Follow in 2020

(Updated 11/1/20) A list of 25+ mental health, wellness, and personal development blogs

(Updated 11/1/20) Creating Mind Remake Project opened my eyes to a whole world of blogs. There are tons of informative and thought-provoking mental health blogs out there on mental health and related topics.

This is a list of the best mental health blogs to follow in 2020 as well as helpful sites about wellness and personal development.

25 Best Mental Health Blogs to Follow in 2020

1. ACA Counseling Corner Blog | “Thoughtful ideas, suggestions, and strategies for helping you to live a happier and healthier life”

2. Aim Hypnotherapy & Counseling Blog | A blog by therapist Aigin Larki about anxiety, addiction, stress, and related topics

3. Anxiety Free World Blog | A mental health blog about coping with anxiety (by a writer with anxiety)

4. Brave Over Perfect | A blog about personal growth topics by Dr. Christine Carter and Susie Rinehart

5. Brené Brown Blog | A personal growth and development blog

6. David’s Blog | A pharmacology and mental health blog by Dr. David Healy, psychiatrist, psychopharmacologist, scientist, and author

7. David Susman, Ph.D. | A blog with resources and inspiration for better mental health by Dr. Susman, clinical psychologist, mental health advocate, professor

8. Dr. Melissa Welby | A blog about psychiatry and wellbeing by Harvard-trained psychiatrist, Dr. Welby

9. Dr. Sarah Ravin | A professional blog about psychological issues and evidence-based treatments by Dr. Ravin, a licensed psychologist

10. Everything Matters: Beyond Meds | An award-winning mental health blog on topics related to psychotropics and mental illness by Monica Cassani, ex-patient and mental health professional

11. Gardening Love | A unique wellness, ecotherapy, and lifestyle blog about enhancing mental health through gardening

12. Info Counselling: Evidence Based Therapy Techniques | A blog by a professional counselor with the latest evidence-based treatments and downloadable therapy worksheets

13. Love and Life Toolbox | An award-winning blog about relationships and emotional health by Lisa Brookes Kift, marriage and family therapist

14. Mindcology | A blog with mental health and self-help posts written by psychologists, counselors, and other mental health practitioners

15. The Mighty | “A digital health community created to empower and connect people facing health challenges and disabilities”

16. Momentus Institute Blog | A blog dedicated to building and repairing the social emotional health of children

17. MQ News and Blog | A blog about transforming mental health care through research

18. My Brain’s Not Broken | A blog about personal experience with mental illness and reducing stigma

19. NAMI Blog | An advocacy blog from the National Alliance on Mental Illness

20. Our Parent Place: Where Mental Health and Parenting Meet | A place for parents with mental illness to connect and learn

21. Psych Central Network Blogs | A list of mental health blogs by experts, professionals, and ordinary people who share their insights on a variety of mental health topics

22. Psychology Today Blogs | A large collection of blogs on psychology-related topics, including creativity, intelligence, memory, parenting, and more

23. SAMHSA Blog | “A place where up-to-date information including articles from SAMHSA staff, announcements of new programs, links to reports, grant opportunities, and ways to connect to other resources are located”

24. A Splintered Mind | A blog by Douglas Scootey about “overcoming ADHD and depression with lots of humor and attitude”

25. Thriving While Disabled | A blog about living with a disability

Additional Mental Health Blogs to Follow

Blunt Therapy | “Tips, advice, and analysis from a licensed therapist who’s been there”

Healthy Place Blogs | A page with links to other mental health blogs

Janaburson’s Blog | A blog created to help people better understand the medication-assisted treatment of opioid addiction using either buprenorphine (Suboxone) or methadone from a physician, board-certified in Internal Medicine and Addiction Medicine

Pete Earley | Advocacy blog for mental health reform

Your Brain Health | A blog about topics related to mental health and neurology by Dr. Sarah McKay, a neuroscientist


Know of any great mental health blogs not listed? Post in a comment!

mental health blogs

4 Strategies for Better Decision-Making

People with “big picture” styles of reasoning make better decisions. Learn 4 strategies for “big picture” thinking for better decision-making.

A recent study found that a “big picture” style of thinking led to better decision-making. (“Better” decisions were defined as those resulting in maximum benefits.)

If ever you took the Myers-Briggs (a personality assessment), and fell on the “Intuition” side of the spectrum (like me!), it’s likely you’re already a “big picture” thinker. If you’re on the “Sensing” side, you’re more apt to examine individual facts before considering the sum of all parts when decision-making.

“Big picture” thinking is a practical and balanced method of reasoning. It suggests taking a step back (zoom out!)… and looking to see how all pieces fit together for more effective decision-making.

The following strategies promote “big picture” thinking for better decision-making:

1. Get a good night’s rest

Researchers from the Beth Israel Deaconess Medical Center found that sleep is essential for “relational memory” (or the ability to make inferences, i.e. “big picture” thinking) for good decision-making.

Before making a tough decision, sleep on it; you’ll wake up with a new perspective! In addition to healthy sleep hygiene, the following strategies have been found to improve sleep:

2. Don’t deliberate for long

Research indicates that when weighing out options, it’s ideal to take small breaks. For more effective decision-making, don’t deliberate for long periods of time or you’ll start to lose focus. If things become fuzzy, you won’t see the big picture.

3. Bay day = bad decision

One study found that a positive mood is related to a “big picture” thinking style. Good moods are associated with broader and more flexible thinking. A positive mood enables someone to step back emotionally, psychologically distancing themselves from the decision at hand.

If you’re feeling salty, hold off decision-making. Instead, try one (or all!) of the following research-based techniques for boosting your mood:

4. Get a second opinion

Ask around to learn how others’ view your situation. Every perspective you collect is another piece of the “big picture” puzzle.

Seek opinions from those you trust (only those who have your best interests in mind). Make sure you ask a variety of people (especially those with whom you typically disagree). The end result is a broader and more comprehensive awareness of what you’re facing.


Employ all four strategies to optimize your thinking style and decision-making skills!

decision-making

  • References
  • American Academy of Sleep Medicine. (2010, April 4). Maintaining regular daily routines is associated with better sleep quality in older adults. ScienceDaily. Retrieved July 18, 2018 from http://www.sciencedaily.com/releases/2010/04/100401085336.htm
  • American Academy of Sleep Medicine. (2008, June 12). Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients. ScienceDaily. Retrieved July 18, 2018 from http://www.sciencedaily.com/releases/2008/06/080611071129.htm
  • American Chemical Society (ACS). (2012, August 19). Good mood foods: Some flavors in some foods resemble a prescription mood stabilizer. ScienceDaily. Retrieved July 10, 2018 from http://www.sciencedaily.com/releases/2012/08/120819153457.htm
  • American Psychological Association. (2018, April 23). Let it go: Mental breaks after work improve sleep: Repetitive thoughts on rude behavior at work results in insomnia. ScienceDaily. Retrieved July 18, 2018 from http://www.sciencedaily.com/releases/2018/04/180423110828.htm
  • Baycrest Centre for Geriatric Care. (2012, May 14). A walk in the park gives mental boost to people with depression. ScienceDaily. Retrieved July 18, 2018 from http://www.sciencedaily.com/releases/2012/05/120514134303.htm
  • Berman, M. G., Kross, E., Krpan, K. M., Askren, M. K., Burson, A., Deldin, P. J., Kaplan, S., Sherdell, L., Gotlib, I. H., & Jonides, J. (2012). Interacting with nature improves cognition and affect for individuals with depression. Journal of Affective Disorders, DOI: 10.1016/j.jad.2012.03.012
  • Beth Israel Deaconess Medical Center. (2007, April 21). To Understand The Big Picture, Give It Time – And Sleep. ScienceDaily. Retrieved June 17, 2018 from http://www.sciencedaily.com/releases/2007/04/070420104732.htm
  • Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances. JAMA Internal Medicine, DOI: 10.1001/jamainternmed.2014.8081
  • Curry, O., Rowland, L., Zlotowitz, S., McAlaney, J., & Whitehouse, H. (2016). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. Open Science Framework
  • Demsky, C. A. et al. (2018). Workplace incivility and employee sleep: The role of rumination and recovery experiences. Journal of Occupational Health Psychology, DOI: 10.1037/ocp0000116
  • The JAMA Network Journals. (2015, February 16). Mindfulness meditation appears to help improve sleep quality. ScienceDaily. Retrieved July 18, 2018 from http://www.sciencedaily.com/releases/2015/02/150216131115.htm
  • Labroo, A., Patrick, V., & Deighton, J. served as editor and Luce, M. F. served as associate editor for this article. (2009). Psychological distancing: Why happiness helps you see the big picture. Journal of Consumer Research, 35(5), 800-809. DOI: 10.1086/593683
  • Northwestern University. (2017, July 10). Purpose in life by day linked to better sleep at night: Older adults whose lives have meaning enjoy better sleep quality, less sleep apnea, restless leg syndrome. ScienceDaily. Retrieved July 18, 2018 from http://www.sciencedaily.com/releases/2017/07/170710091734.htm
  • Ohio State University. (2018, July 13). How looking at the big picture can lead to better decisions. ScienceDaily. Retrieved July 18, 2018 from http://www.sciencedaily.com/releases/2018/07/180713111931.htm
  • Spira, A. P. (2015). Being mindful of later-life sleep quality and its potential role in prevention. JAMA Internal Medicine, DOI: 10.1001/jamainternmed.2014.8093
  • Stillman, P. E., Fujita, K., Sheldon, O., & Trope, Y. (2018). From “me” to “we”: The role of construal level in promoting maximized joint outcomes. Organizational Behavior and Human Decision Processes, 147(16), DOI: 10.1016/j.obhdp.2018.05.004
  • Turner, A. D., Smith, C. E., & Ong, J. C. (2017). Is purpose in life associated with less sleep disturbance in older adults? Sleep Science and Practice, 1(1), DOI: 10.1186/s41606-017-0015-6
  • University of Michigan. (2009, June 3). Feeling Close To a Friend Increases Progesterone, Boosts Well-being and Reduces Anxiety and Stress. ScienceDaily. Retrieved July 18, 2018 from http://www.sciencedaily.com/releases/2009/06/090602171941.htm
  • University of Oxford. (2016, October 5). Being kind to others does make you ‘slightly happier’. ScienceDaily. Retrieved July 18, 2018 from http://www.sciencedaily.com/releases/2016/10/161005102254.htm
  • Zisberg, A., Gur-Yaish, N., & Shochat, T. (2010). Contribution of routine to sleep quality in community elderly. Sleep, 33(4), 509-514.

11 Creative Ideas for Self-Care

A list of 11 creative and unique self-care practices for anyone who wants to expand their self-care horizons.

Self-care is a vital piece of the wellness puzzle. As a mental health professional, I have to practice self-care to prevent burnout. (If I’m not taking care of myself, how am I going to help someone else?)

To illustrate the importance of self-care, consider a vehicle; it requires ongoing maintenance for optimal performance and safety. Similarly, we require self-care. It’s a concept that encompasses a variety of needs, including health, solitude, human connection, self-love, spiritualty, and more.

Self-care advice seems to be everywhere these days. From endless articles to overflowing Pinterest boards, the internet is a bottomless pit of bubble baths and meditation. But let’s be real, most of it feels… uninspired. Lighting a vanilla candle and calling it a day? Yawn.

While there’s merit in those practices, I’m more about the kind of self-care that doesn’t feel like following a generic recipe. If you’re like me and find most self-care suggestions a bit… bland, then welcome! This post is for the self-care rebels, the ones who crave a bit more and want to expand their self-care horizons.

Here are 11 unique ideas for self-care:

1. Create an inspirational scrapbook or a “bliss book”

Any time you happen upon something that makes you smile, inspires you, or motivates you, add it to your scrapbook (or journal or binder). Maybe it’s a photo, a happy thought you jot down, or a magazine article. Alternatively, you could create a “bliss board” on Pinterest.

Creating a bliss book (or board) has the potential to generate positivity and compassion. Whenever you need an emotional pick-me-up, flip through your scrapbook. Share it with others to generate a double dose of cheer!

2. Plan a trip

If you can’t take a vacation, you can at least plan one! Preparation is half the fun (for me, at least)!

Look up places you’d like to travel and research things to do there. Create an itinerary. Set a tentative travel date (even if it’s years from now) so you have something to look forward to.

3. Poop in public bathrooms

If you’re one of those people who avoid going number 2 in public bathrooms, stop. Holding in your poop is uncomfortable and may result in constipation.

If you’re embarrassed about the smell, carry a travel-sized container of Poo-Pourri. If it’s the sound that makes you anxious, run the water or flush as you go. When your body tells you it’s time to go, listen! 

4. Treat yourself to a monthly subscription box for self-care

I love getting mystery packages in the mail! It’s akin to receiving a care package when you’re a kid at summer camp. And when it comes to subscription boxes, there are many to choose from.

Currently, I subscribe to four: Ispy (5 makeup samples in a cute makeup bag for $10), PLAY! by Sephora (5-6 makeup samples for $10), Trendsend (5-8 clothing items and no styling fee!), and StitchFix (a mix of 5 clothing items, shoes, and accessories with a $20 styling fee – fee is deducted from total).

Subscription boxes are fun and a great way for me to build a professional wardrobe and to try new makeup products. (Disclaimer: I receive a referral bonus if you sign up for Ipsy or StitchFix via one of my links.)

5. Sort through childhood toys or photos

Allow yourself time to reminisce. My sister and I recently went through a box of old dolls and stuffed animals; it was the most fun I’ve had in a long time. It released a flood of happy memories and it felt great to laugh.

We chuckled over my Barbie dolls, which all had short, spiky hair; I was a very literal child, so when my sister declared “Barbie haircut day,” I took it to heart. My sister, on the other hand, only pretended to snip her Barbies’ hair. I cried rivers that day.

I also enjoy looking at old family photos. See below for a pic from the year my mom went on a mission to create the perfect Christmas photo letter (the kind moms send out to impress relatives and old friends). “Fred the Christmas Goose” didn’t make the cut.

6. Create something

Practicing holistic self-care means stretching your mind; you benefit from the challenge. Avoid stagnation by stepping outside your comfort zone. Feed your creative side by building a chair, writing a song, painting a picture, knitting a scarf, or putting together a model.

Personally, I enjoy creating art; while not entirely lacking in talent, I’m no Picasso. Most of my projects are equivalent to the work one would accredit to a moderately talented 8-year old. Every once in awhile, I’m pleasantly surprised. (See below for a sketch I posted on Instagram.) Drawing or painting elicits a sense of accomplishment; it’s something I feel good about. 

Acknowledging your contributions builds self-esteem and confidence.

7. Engage with a stranger, an acquaintance, a friend, or a family member

Establishing meaningful human connection is essential for wellness. To make the most of this tip, try something you normally wouldn’t.

For instance, chatting with a stranger is not my norm. To practice this tip, I’d strike up a conversation with my seatmate on a plane [providing, of course, that they’re open to friendly conversation. 

Practicing self-care means building (or strengthening) connections.

8. Go exploring

As a child, nothing thrilled my soul quite like adventure; I explored by trampling through the woods behind my house, traversing streams and following hidden trails. My adventures often involved the discovery of “treasure,” an odd rock or ruins of some sort.

Today, I’m just as adventurous; however, I spend less time crashing through woods and more time traveling the world.

Exploration promotes curiosity, which is essential for growth. If you’re not a fan of outdoor activities like hiking or backpacking, try exploring a city or neighborhood. Consider driving through unfamiliar developments. Explore restaurants or shops in your town.

Whatever you decide, pursue it with the enthusiasm of the 6-year old adventurer you once were.

9. Redecorate your office or a room in your home to make it soothing, energizing, or inspiring

Every time you’re in the room, you’ll experience positive vibes. Paint the walls, add plants, declutter, hang a portrait, change the curtains, create a rock garden, etc. – whatever promotes positivity.

10. Change something about yourself

There’s a lot to be said for loving yourself, flaws and all. On the flip side, if there’s something you’re extremely unhappy with, consider changing it. 

If you’re overweight and have tried every sort of diet, but still can’t shed those pounds, talk to a doctor about weight loss surgery or schedule an appointment with a plastic surgeon. If you’re tired of feeling sluggish and lacking energy, adjust your sleep schedule, diet, and exercise routine (and make sure you see a doctor to rule out a medical issue). If you’re constantly broke, get a second job or find another way to bring in income; enroll in financial courses or schedule an appointment with a financial advisor.

Sometimes, self-care involves drastic change. If you’re deeply troubled over some aspect of your life, and it’s something you’re unable to accept, change it (while recognizing it will require work!) This is your life; take action.

Note: This tip is only for things you have control over; recognize what you can and cannot change. For example, I don’t like my flabby arms; if this bothered me enough, I could lift weights to develop muscle tone. I also dislike my neck; it’s not long enough. Unfortunately, there’s nothing I can do. It’s not worth brooding over.

That said, when contemplating any major change, especially ones involving surgery or substantial amounts of money, ask, “Is this change for me alone or am I seeking outside approval?” The essence of self-care is the self; it’s for you and you alone.

11. Adopt a new healthy habit (or quit a bad one)

This idea embodies delayed-gratification self-care vs. instant-gratification self-care. And while both types of self-care are important, the rewards associated with a healthy habit are life-changing (vs. “mildly pleasant”).

According to research, there are five lifestyle habits associated with a low risk of illness and longer life expectancy. If you’re serious about self-care (and want more bang for your buck), adopt one (or all) of the following practices:

  • Eat a healthy diet
  • Exercise regularly
  • Maintain a healthy body weight
  • Drink alcohol in moderation (or not at all)
  • Don’t smoke

A healthy lifestyle is the foundation of self-care!


Share your favorite strategies for self-care in a comment!

self-care

5 Powerful Things Counseling Taught Me (Part One)

Counseling is generous in that it’s supplied me with the tools needed for not only professional growth, but personal success, emotional well-being, personal development, and effective communication. It’s also taught me about various aspects of human nature, from the brightest to the murkiest.

In grad school, I learned theories and techniques of counseling. I learned basic and advanced counseling skills; I practiced various interventions and methods. My professors taught developmental theories and multicultural competence. I took classes in career counseling, family counseling, and couples counseling; I studied research and ethics.

And when I accepted a substance abuse counselor position at a drug and alcohol treatment center… I had no clue what I was doing… or how to be a counselor. I went into my first year as a clinician with self-doubt and uncertainty.

Negative thoughts consumed me. I questioned myself and wondered if I was in the right field.

“Do I have what it takes to be an effective counselor?” 

“Should I have pursued a career in research instead?” 

“Should I have pursued anything instead?” 

“Am I capable of helping others?” 

Furthermore, social anxiety crippled my ability to relate to clients; being genuine was difficult. I couldn’t stop comparing myself to other “seasoned” clinicians, which only made things worse.

Gradually, my doubts and fears subsided; I felt more comfortable in my role. I accepted and settled into my new identity as a professional counselor; it was a good fit. I stopped trying to “fix” or control clients.

Anxiety no longer dictated my actions; I found a way to take ownership of my mistakes and accomplishments. Moreover, I learned to be okay with making mistakes. I accepted that I would never have all the answers. I let go of irrational beliefs that had previously plagued me. I thrived.

Today, I can reflect on my journey and on the positive changes I’ve made throughout the years. My chosen career is generous in that it’s supplied me with the tools needed for not only professional growth, but personal growth — success, emotional well-being, personal development, and effective communication.

I’ve learned a lot the past ten years. This post explores the discoveries I’ve made and how I apply that knowledge to my life. But before delving into what I’ve learned, here’s what a few other clinicians have said on the topic:

Nancy Lee, MA, LPCC, Psychotherapist in Aurora, CO

“Being a counselor has shown me that it’s possible to live on the edge of what I know and don’t know. In a single moment, I can feel strong and confident, yet small and humble. Counseling isn’t about fixing problems. It’s about believing in my client’s capacity to connect with their own solutions, insight, and growth.”

Robert Martin, M.Ed Early Childhood Education & Counseling, Francis Marion University

“There is no learning … if there is not a relationship… The foundation of counseling and teaching is [the] relationship. There must be a connection. The student must know that you care about them personally and it is ok to make a mistake … Consequences and corrections can be given, but always directed at the behavior [and] never the person … That you are only talking about their behavior when you correct them … and not them. They must feel that you respect them … and if you make a mistake say, “I’m so sorry. I made a mistake.” … [Always respect] their differences, their hopes and weakness, their failures, their dreams, their divinity. There is nothing more important than this…”

Bridget Cameron, Artist, Depth Psychologist, Stress Counselor (1992-present)

“To accept people as they are, to be non-judgmental, to be directed by compassion, and to know how to be impartial so that I am fair-minded with all people and do not project any of myself into my client’s history and am non-attached to the outcome.”

In comparison, while I’ve learned much about compassion, connecting, and being okay with being wrong, I’ve also learned how to use counseling to be effective, both personally and professionally… and I’ve learned to be more guarded due to the darker aspects of human nature.


Here’s my list of small wisdoms, or, what counseling has taught me (the first installment):

1. How to remain calm

Emotion regulation was difficult for me as an adolescent and young adult. My emotions ruled me – lorded over me, even! Then, as a counselor, I observed emotion disregulation in clients. I realized how truly counterproductive (and ridiculous-looking) it can be.

I made a choice to stop engaging in negativity, with both self and with others. Feeding into an argument solves nothing, but the effort leaves you emotionally and physically drained. Luckily, my personal transition from chaos to calm was painless. By the time I learned how to remain calm, I was in my mid-20s; the intensity of my emotions had already naturally subsided. Today, calmness is my natural state.

2. Comfortable silence

In grad school, I learned to use silence as a counseling technique. Instead of filling up every minute of a session with reflections, open-ended questions, and paraphrases, we were encouraged to use “comfortable silence.”

Silence allows the client time to process and/or collect their thoughts. To me, it always felt horribly awkward (remember, social anxiety!) and wrong. I wanted to rush on to the next topic or to ask a question or… anything.

I’m not sure when it finally stopped feeling awkward. I just knew that one day I was sitting in silence with a client and it felt natural. Today, I use silence in my professional and personal life all the time. It feels nice to sit quietly and not feel pressured to talk.

3. Active listening

Counseling taught me to really listen. I learned to quiet my internal dialogue to hear and comprehend what’s being said. Instead of thinking about how I’m going to respond, I give my full attention to the speaker. I’m aware of body language and other nonverbals. Counseling has strengthened my communication skills.

4. Partial truths

Counseling taught me that people don’t always say what they mean. They often tell partial truths. There are many reasons for this: Fear of being judged, not fully trusting the therapist, feeling embarrassed, etc.

For example, a client who isn’t ready to change their drinking probably wouldn’t tell me they drink three bottles of wine every night. Instead, they’d offer a partial truth. “I usually drink a glass of wine with dinner, but that’s it.”

Partial truths are not lies; they allow for a certain measure of comfort. (A lot of people feel uncomfortable with lying because they were taught it was wrong, or possibly because they view themselves as honest – and honest people don’t lie.) Partial truths, on the other hand, don’t feel wrong (or less wrong, at least). Plus, they’re safe. A person can be partially truthful and still protect their secrets.

When I realized how common partial truths are, I changed the way I listened to clients… and to everyone. Instead of taking things at face value, I listen to what is being said while recognizing that much more is not being said.

5. Hidden agendas

I also discovered that there are plenty of people out there who seek counseling with hidden agendas. For example, a man sees a therapist, stating he wants to learn anger management techniques. What he doesn’t reveal is that he’s abusive to his wife. He recently lost control in an argument and pushed her down the stairs. She gave him an ultimatum: Therapy or divorce. He doesn’t believe he needs counseling, but he’ll do it to save his marriage. And he doesn’t tell his therapist this (of course). Why would he? It’s none of her business.

Both partial truths and hidden agendas happen outside of therapy (and for similar reasons). Words paint a very limited piece of the entire picture. People often show only what they want others to see while keeping their true motives hidden.

Because of counseling, I have a better awareness and understanding of why hidden agendas (and partial truths) exist. It’s not cynicism, but a form of acceptance. I recognize that half truths and hidden agendas serve a purpose. While I may never understand their purpose, I’m okay with it.

This awareness fosters caution; I’ll never be caught off guard.


There’s more to tell, but for the sake of keeping this post to a reasonable length, I’ll save my remaining insights of things counseling taught me for the second installment of this post (in which I’ll discuss giving money to the homeless and demanding respect, among other “lessons” from counseling).

things counseling taught

75 Free Online Resources for Continuing Education for Mental Health Professionals

A list of over 75 sites that provide free online education for counselors, including training courses and webinars, some offering CEs.

This post is archived and will no longer be updated. For the newest version of this post, see 200+ Free CE Trainings for Counselors.

(Updated 8/29/22) Are you looking to expand your clinical knowledge or need CEs to renew your license? In-person workshops and seminars are ideal for learning up-to-date practices and the latest research, but they are often expensive and/or require travel. And while there are plenty of online education programs that offer CEs, most charge a fee.

Free online education
Image by Foundry Co from Pixabay

75 Free Online Resources for Continuing Education for Mental Health Professionals

This is a list comprised of over 75 sites that provide free online education, including training courses and webinars, some offering CEs.

Please share this resource for free online education with anyone you think might benefit!

For additional resources for professional development, click here.


Free Online Training Courses and Webinars

  • 6-Module DBT Course | An educational course designed for professionals to learn the basic principles for the diagnosis and treatment of borderline personality disorder. There are six 20-minute modules.







  • Hazelden Betty Ford Foundation: Webinars for Professionals | Online learning on topics related to substance use and behavioral health
  • Health eKnowledge | Free online courses on a variety of topics including clinical supervision, substance use, and behavioral health. You must create a free account and login to access the courses.
  • Healthy Minds | A public television series on mental health (and ending stigma)
  • Honor Our Voices | A learning module that allows you to see domestic violence through the eyes and voices of children, includes a printable guide











  • VHA Train | Register for a free account to access on-demand trainings, some free CEs available for counselors and social workers

  • YMSM & LGBT | Archived webinars on topics related to treatment services for the lesbian, gay, and transgender population. You can also access a monthly webinar series held on the 4th Friday of each month. CEs offered


Free Online College Courses


continuing education