Let's be real. You've got 3 minutes between clients. Your stomach's growling, your kid just FaceTimed, and you haven't peed since 9am.
This isn't just work — it's emotional labor. And you can't pour from an empty cup.
As a licensed clinical psychologist who's been in private practice for over a decade, I've learned that those precious minutes between sessions aren't just transition time — they're survival time. Here's how to make them count.
🍎 The Physical Reset (2-3 minutes)
Fuel Your Body Smart
- Keep a "therapist survival kit" at your desk: Nuts, protein bars, herbal tea, and a large water bottle
- The 30-second snack rule: If you can't eat it in 30 seconds, save it for lunch
- Hydration hack: Set a phone reminder to drink water every hour — dehydration kills focus
- Emergency energy: Keep dark chocolate squares for those 3pm crashes
Move Your Body
- Desk stretches: Neck rolls, shoulder shrugs, and ankle circles
- Walk to the window: Natural light resets your circadian rhythm
- The bathroom break: Yes, this counts as self-care. Don't skip it.
- Hand massage: 30 seconds of rubbing your hands together increases circulation
🧘♀️ The Mental Reset (1-2 minutes)
Breathing Techniques That Actually Work
- The 3-2-1 method: 3 slow inhales, 2 exhales, 1 shoulder roll
- Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4
- The therapist's exhale: One long "ahhhh" sound to release tension
- Grounding technique: Name 3 things you can see, 2 you can hear, 1 you can smell
Quick Mental Cleansers
- The transition ritual: Wash your hands mindfully between clients
- Positive affirmation: "I am present, capable, and making a difference"
- Gratitude moment: Think of one thing that went well in the last session
- Intention setting: One word for how you want to show up next
🕯️ The Environmental Reset (30 seconds)
- Light a candle or use essential oils: Lavender for calm, peppermint for energy
- Adjust your lighting: Dim harsh fluorescents, open blinds for natural light
- Clear your space: Put away the last client's materials, reset your desk
- Check your posture: Adjust your chair, straighten your shoulders
⏰ How Technology Can Give You More Self-Care Time
Here's where I get excited about efficiency. The biggest game-changer in my practice has been using AI to handle my documentation. Instead of spending 10-15 minutes after each session writing notes, I now spend 2 minutes.
That's 8-13 extra minutes between sessions for actual self-care.
With Quick Therapy Notes, I can:
- Generate SOAP or simple notes in under 2 minutes
- Focus on the client during sessions instead of worrying about documentation
- Use those extra minutes for the self-care strategies above
- End my day feeling less drained and more accomplished
When you're not stressed about notes, you have mental space for self-care. It's that simple.
🎯 The Reality Check: Micro Self-Care Matters
Look, I'm not going to tell you to meditate for 20 minutes between clients or do a full yoga routine. That's not realistic.
But these micro-moments of self-care? They add up. They're the difference between ending your day feeling depleted versus feeling like you can handle whatever comes next.
Your 3-Minute Self-Care Menu (Pick One Each Break):
💡 The Bottom Line
Self-care isn't selfish — it's essential. Those few minutes between sessions aren't "dead time." They're your opportunity to refuel so you can show up fully for your next client.
And when you're not spending those precious minutes frantically writing notes? You actually have time to take care of yourself.
Remember: Your peace matters too. You can't give what you don't have, and these micro-moments of self-care help you maintain what you need to keep giving.