Prioritizing Self-Care: A Counselor’s Insight into Emotional and Mental Well-Being

Professional headshot of Emily Brick, NCC, LPC, a therapist specializing in depression, anxiety, perfectionism, grief and loss, life transitions, and cognitive behavioral therapy.

By: Emily Brick, NCC, LPC, Therapist—Mount North

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As a counselor, I have the privilege of sitting with people during some of their most vulnerable moments. I see the toll that chronic stress, emotional exhaustion, and self-neglect can take—not just on mental health, but on relationships, work performance, and physical well-being. Over the years, I’ve noticed a recurring theme: many of us are deeply committed to caring for others, but we struggle to offer that same compassion to ourselves. The truth is, self-care isn’t optional. It’s foundational. And yet, it’s one of the most misunderstood aspects of wellness.

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The Reality of Burnout

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In our fast-paced, hyperconnected world, it’s easy to buy into the myth that more productivity equals more value. We push ourselves to meet deadlines, show up for others, and handle responsibilities without pause. But over time, this constant output with little input back into ourselves leads to burnout—a state of physical, emotional, and mental exhaustion.

Burnout doesn’t happen in a single moment. It creeps in gradually, often disguised as irritability, fatigue, cynicism, or a sense of numbness. Many of my clients come to therapy thinking they’re “just tired” or “being dramatic,” only to realize they’ve been neglecting their needs for far too long. Self-care is not what you do after you’ve burned out—it’s what prevents burnout in the first place.

Redefining Self-Care

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Let’s clear up a common misconception: self-care isn’t about indulgence. It’s not just face masks and vacations (although those can be valuable, too). From a counselor’s perspective, self-care is the practice of preserving your emotional, psychological, physical, and spiritual health. It’s about making choices that nourish and sustain you, even when life is demanding.

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Here’s what authentic self-care often looks like:

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  • Setting and maintaining healthy boundaries – Learning to say “no” and understanding that you don’t have to explain or justify your limits.

  • Honoring your emotions – Giving yourself space to feel, process, and understand your emotions instead of stuffing them down.

  • Prioritizing rest – Making quality sleep and downtime a regular, non-negotiable part of your routine.

  • Caring for your body – Moving, hydrating, and feeding yourself in ways that support your energy and health.

  • Fostering connection – Engaging with people who uplift and support you.

  • Allowing joy – Making space for fun, creativity, and play without guilt or pressure to be productive.

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The Counselor’s Toolbox: Practical Self-Care Strategies

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When working with clients, I often help them build self-care routines that are realistic and deeply personal. Here are some of the strategies that have proven effective:

  • Start With Awareness – Before you can care for yourself, you have to notice yourself. I encourage people to check in daily: How am I feeling today—physically, mentally, emotionally? What do I need right now? Awareness is the cornerstone of self-care.

  • Make Self-Care Visible – Put it in your calendar. Set reminders. Post sticky notes with kind affirmations. Treat self-care with the same respect you give to meetings or errands.

  • Build Micro-Moments of Care – Many people believe they need hours to practice self-care. Not true. Try a five-minute stretch break, a quiet cup of tea, or turning your phone off during meals. Small shifts have a cumulative impact.

  • Use the “Oxygen Mask” Rule – Just like on a plane, you have to put on your own mask before assisting others. You can’t pour from an empty cup. Caring for yourself allows you to show up more fully for the people and responsibilities you love.

  • Challenge Internal Resistance – Guilt is one of the biggest barriers to self-care. You might hear an inner voice saying, “I should be doing more” or “Others have it worse.” When that happens, remind yourself: your needs are valid. Rest is not a reward—it’s a right.

  • Know When to Seek Support – One of the most powerful acts of self-care is asking for help. That might mean talking to a friend, joining a support group, or seeking professional counseling. You don’t have to carry it all alone.

Self-Care as a Lifelong Practice

Self-care isn’t a one-time fix. It’s an ongoing relationship with yourself—one that requires listening, compassion, and flexibility. Some days, it might look like journaling or taking a walk. Other days, it might be canceling plans and simply resting. Your needs will change, and your self-care should adapt with them.

As a counselor, I’ve learned that when people begin to treat themselves with the same care they offer others, their lives begin to transform. They feel more grounded, more resilient, and more at peace. They stop waiting until they’re falling apart to pay attention to their well-being. And they start realizing that caring for themselves doesn’t take away from others—it makes their care more sustainable and genuine.

A Final Thought

If there’s one message I hope you take away, it’s this: you deserve to be cared for—by others, yes, but most importantly, by yourself. You don’t have to earn rest. You don’t need permission to pause. And your worth is not measured by how much you produce or how well you perform.

Self-care isn’t selfish. It’s sacred. And it starts with the simple belief that you matter.

Ready to Learn More?

Between work, family, and responsibilities, it’s easy to forget your own needs. Discover practical strategies to set boundaries, manage stress, and cultivate habits that nourish your whole self.

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