Let’s be honest—around this time of year, being a therapist can feel extra heavy.Caseloads are full, emotions run high, and sessions often feel more intense than usual. Clients are navigating grief, family stress, loneliness, financial pressure, and the weight of the holidays, and we’re holding space for all of it. On top of that, many of us are juggling our own family dynamics, end-of-year exhaustion, and the quiet pressure to just “make it through” until things slow down.
This is often when compassion fatigue sneaks in. Compassion fatigue isn’t about not caring—it’s actually the result of caring deeply for a long time without enough recovery. As therapists, empathy is our superpower, but when we don’t take care of ourselves, that same empathy can leave us feeling drained, irritable, disconnected, or numb. You might notice yourself feeling more tired after sessions, zoning out, dreading your schedule, or questioning whether you’re doing “enough.” None of that means you’re a bad therapist. It means you’re human.
The holidays can magnify everything. For clients, this season often brings up old wounds, unmet expectations, loss, or strained relationships. There’s more processing, more emotional labor, and sometimes more crisis-level support. Many therapists also feel an unspoken responsibility to help clients “get through” the holidays, which can lead to overextending ourselves.
Meanwhile, therapists don’t magically opt out of stress just because we’re clinicians. We may be navigating family boundaries, grief, seasonal depression, financial stress, or our own burnout while still showing up with empathy session after session. That constant emotional output, without enough space to recharge, adds up.
Compassion fatigue doesn’t usually happen overnight. It builds quietly, showing up as exhaustion, shortened patience, or feeling like you’re running on empty. The earlier we notice it, the more power we have to respond with care instead of pushing through.
Self-care for therapists isn’t about perfection or productivity. It’s not another thing to “do right.” It’s about creating small, sustainable ways to support yourself while doing emotionally demanding work. Here’s a few self-care tips you can incorporate into your daily routine to prevent burnout and compassion fatigue.
1. Check Your Boundaries (Again)
If you’re feeling depleted, it might be time to revisit your boundaries. Are sessions running long? Are you answering emails late at night? Saying yes when you’re already exhausted? Tightening boundaries isn’t selfish—it’s protective. Sometimes self-care looks like logging off on time.
2. Regulate Between Sessions
Even a few minutes can make a difference. Taking a deep breath, stretching, stepping outside, or sitting in silence between clients helps your nervous system reset. You absorb a lot throughout the day—your body deserves moments to release it.
3. Talk to Other Therapists
Burnout thrives in isolation. Whether it’s supervision, consultation, or venting with a trusted colleague, being able to say “this is hard” out loud matters. You’re not weak for needing support—you’re modeling exactly what we encourage our clients to do.
4. Remember Who You Are Outside of Being a Therapist
When work takes over everything, burnout isn’t far behind. Make time for the parts of you that don’t hold space all day—movement, creativity, rest, laughter, spirituality, or doing absolutely nothing. You are more than your role.
5. Practice Self-Compassion
You don’t have to be endlessly patient, grounded, or insightful every single day. Some days you’ll feel on point. Other days, you’ll feel tired and impacted. Both can be true. Being kind to yourself is not optional—it’s necessary.
You can love this work and still feel worn down by it. You can be good at what you do and still need rest. Taking care of yourself isn’t a luxury—it’s part of being an ethical, sustainable therapist. So if you’re feeling tired right now, you’re not alone. Slow down where you can. Refill your cup in ways that actually feel supportive. And remember: you deserve the same compassion you give so freely to everyone else!