Beat Burnout: Simple, Free Self-Care for ABA Professionals. (link at the end of the article).
Working as an ABA therapist is incredibly rewarding, but it can also be demanding. Prioritizing your own well-being isn’t a luxury – it’s essential for preventing burnout, maintaining effectiveness, and finding joy in your work and life. The good news? Self-care doesn’t have to be expensive or time-consuming. Here are some easy, free, and effective ways to recharge:
1. Integrate Micro-Moments During Your Workday
Small pauses can make a big difference in managing session intensity and daily stress.
- Mindful Transitions: Take 60 seconds between clients or tasks. Close your eyes, take 3 deep breaths, and consciously reset before moving to the next activity.
- Stretch Breaks: Incorporate simple stretches at your desk or during natural pauses. Focus on releasing tension in your neck, shoulders, and back.
- Hydrate Mindfully: Keep a water bottle handy and take mindful sips, focusing on the sensation and the act of nourishing your body.
- Celebrate Small Wins: Acknowledge progress – both your clients’ and your own (e.g., handling a tough session well, completing documentation). Briefly savor the accomplishment.
- Step Outside: If possible, step outside for 2-5 minutes. Fresh air and a change of scenery can quickly reset your nervous system.
2. Quick Mindfulness & Mental Resets
Calm your mind and reduce overwhelm with these accessible techniques.
- Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat several times. It’s discreet and effective.
- 5-4-3-2-1 Grounding: When feeling overwhelmed, notice: 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This pulls you into the present moment.
- Brief Guided Meditation: Use free resources (apps like Insight Timer, Medito and Smiling Mind) for 5-10 minute guided meditations during a break or commute (if not driving).
- Mindful Observation: Pick an ordinary object and observe it closely for a minute – notice its color, texture, shape, etc., without judgment.
- Gratitude Moment: Take 30 seconds to think of one thing you’re genuinely grateful for, no matter how small.
3. Easy Physical Well-being Boosters
Tending to your body helps manage stress energy.
- Prioritize Sleep: Aim for a consistent sleep schedule. Create a simple wind-down routine (e.g., dim lights, avoid screens, read a book) 30 minutes before bed.
- Move Your Body: Incorporate movement you enjoy – a brisk walk during lunch, dancing to a song, simple bodyweight exercises at home. It doesn’t have to be intense.
- Mindful Eating: When possible, eat meals without distractions (screens, work). Pay attention to the taste, texture, and smell of your food.
- Nature Exposure: Even looking out a window at trees, sitting in a park for 10 minutes, or having a plant nearby can have calming effects.
4. Connection, Boundaries & Decompression
Protect your energy and foster supportive relationships.
- Peer Consultation (Mindfully): Connect briefly with trusted colleagues to share challenges and successes (always maintaining client confidentiality). Focus on mutual support, not just venting.
- Define Your Off-Hours: Create clear boundaries between work and personal life. Try to stick to defined work hours and create a ritual to signal the end of your workday (e.g., changing clothes, going for a walk, listening to music).
- Tech Boundaries: Designate specific times (or even one evening) to be screen-free or social-media-free.
- Engage Your Hobbies: Make small pockets of time for activities you enjoy purely for fun, completely unrelated to work.
- Connect with Loved Ones: Be present during interactions with friends and family. Put work thoughts aside during this dedicated personal time.
- Practice Saying “No”: Gently decline extra commitments that will overextend your time and energy, both professionally and personally.
A Final Thought: Consistency is key. Choose one or two small practices that resonate with you and try integrating them regularly. Taking even brief moments to care for yourself allows you to bring your best self to your clients and your life. You deserve it! Want a simple way to practice these techniques?
Check out:
Medito Foundation is a nonprofit dedicated to improving mental wellbeing and helping people cope better with depression, stress, anxiety, and any other negative states of mind.
Smiling Mind 
It’s free, easy to use, and offered by a non-profit committed to mental well-being.
