The Art of Unplugging: Making the transition from therapist to Self

There’s no doubt about it, transitioning out of therapist mode at the end of the day is a challenge. This is because we bring so much of ourselves into the therapy room, which is part of what makes the work so effective — being emotionally present and attuned to our clients. 

However, as I’ve begun to settle into life and work as a new therapist, I’ve realized how important it is to leave the therapist behind when the day is done. Just as therapist burnout is a well-documented issue, difficulty in leaving the therapist's role in our personal lives is a common experience. 

In this post, I’ll share the personal strategies that I’ve developed for unplugging at the end of the day and transitioning back into my personal life. This process helps me recharge and stay present for myself, my loved ones, and my clients.

What does it mean to unplug?

Unplugging, or “taking off the therapist hat” as I like to call it, means more than just physically leaving the office; it involves a psychological shift from the therapeutic role to your personal identity and life.

In fact, one of the main questions that I’m asked by people when I tell them I’m a therapist is something along the lines of: “How do therapists disconnect from all of the heavy things that they hear?”. A great question, and its answer is something we sometimes forget to truly consider and implement. 

However, two years into being a psychotherapist and five years into the mental health field, I’ve found that being intentional about this transition has been crucial for mitigating the amount of emotional weight of the work that I carry into my personal life. 

While there is much talk of therapist self-care, it’s important to understand that this transition is a form of self-care in itself. It’s about recognizing that while your work is important, your personal life deserves your full attention too.

Signs you might be struggling to leave the work at work

It’s not always easy to recognize when you’re having trouble unplugging. Here are some of the signs gathered from both my own personal experience and from colleagues and friends in the field: 

• Replaying sessions in your mind.
• Struggling to be present with family or friends.
• Feeling emotionally drained after work.
• Stuck in a feeling that you were holding for a client. 
• Constantly thinking about clients during personal time.
• Difficulty winding down or falling asleep.
  

For me, I noticed that when I would socialize after sessions, I would be thinking and acting like a therapist, rather than my normal, silly self. 

I would experience anxiety-inducing, intrusive thoughts of what I should or should not have said in sessions when I was half awake and half asleep at night. 

This signaled to me that I was subconsciously having difficulty integrating the separation of my professional self and personal self. 

Over time, this made me question my career choice, wondering if these were the beginnings of burnout, or if I just wasn’t cut out for this work. This was until I made the connection that when I met with friends immediately after sessions, the anxiety at night was more likely than if I had time to unwind at the end of the day. It was a true lightbulb moment!

8 strategies that make the transition easier

1. Establishing a clear end-of-day routine

‍As mental health professionals, we know from Pavlov’s work that the brain can be conditioned to associate certain stimuli with specific responses.

‍This principle can be applied to end-of-day routines, helping us transition out of therapist mode by associating the end of the workday with relaxation. However, for this to be effective, it must be paired with activities that genuinely help us unwind.

At the end of the day I finish my notes as quickly as possible, jot down any lingering thoughts, close my laptop, and immediately engage in a relaxing activity, like taking a walk, shower, or practicing mindfulness. 

By consistently pairing these activities with the end of my workday, I’ve conditioned my mind to associate this time with calmness and relief. This routine has become a powerful signal to my brain that it’s time to unwind.

2. Simplifying and automating documentation

To get the most out of establishing a calming end-of-day routine, we know that we must engage in activities that are calming. However, for many therapists (including myself) the most stressful part of the job is completing notes and documentation — tasks typically done at the end of the day. This can create a negative association with the close of the workday. 

Thankfully, using Upheal, I’ve been able to automate my notes, allowing me to create a more intentional and positive end-of-day routine. I use the SOAP note style, which Upheal streamlines for me by organizing session details efficiently. 

This automation saves me about half an hour at the end of each day, freeing up time to engage in relaxing activities and skip the stress of remembering session points and trying to document accurately. With my documentation process handled more efficiently, I can close my workday on a calmer note and focus on personal rejuvenation.

3. Mindfulness and letting go

After a particularly intense day, I often opt to engage in a brief mindfulness exercise. Aside from the goal of relaxation as mentioned above, the intention is also to ground myself in the present moment and let go of the emotional residue of the day. 

One mindfulness exercise I find particularly effective is the body scan. I take a few minutes to sit or lie down in a comfortable position, close my eyes, and slowly bring my attention to different parts of my body. I start at my toes and gradually make my way up to the top of my head.

“As I focus on each area, I take a moment to notice any sensations, tension, or discomfort, and then consciously release that tension with each exhale.” 

I find this exercise particularly effective for therapists as we’re often hyper-aware of our body positions during sessions which can create some tension. Taking the time to come back into our bodies can further signal that it’s time to honor our needs, rather than the needs of our clients. Mindfulness exercises like this one help me shift my focus away from the day’s work and back into the present, creating a clear mental boundary between my professional and personal time.

4. Physical separation from the therapy space

Creating a clear physical separation from the therapy space is an important signaling of the end of the workday and transitioning into personal time. For those in a traditional office, this might mean simply leaving the office. However, for many therapists now working from home or conducting telehealth sessions, this separation can be more challenging but even more crucial. 

Having a designated home office space where you can shut the door for the day is a great way to create this separation. However, for me, living in a studio apartment, I have to get a bit creative. For those like me without a dedicated room, small habits like shutting down your computer, turning off or dimming the lights, or moving to a different part of the home (like the couch) can also create that needed separation. 

These actions help signal to your brain that it’s time to disconnect from work and focus on relaxation, making it easier to transition out of therapist mode.

5. Engaging in personal activities within capacity

Once my therapist self has been tended to and the transitional activities have been done, it’s time to do the things I love. For me, this looks like anything from hanging out with friends, practicing instruments, or cooking a great meal. 

The activity I choose typically depends on what I have capacity for that day. Some days, we can do all of the mindfulness and intentional transitioning as humanly possible, but we still feel emotionally drained. Monitoring and honoring capacity whenever possible helps me ensure that when I do something I love, I feel like me while doing it.

6. Setting boundaries with work and self

Setting professional boundaries may be one of the hottest topics when it comes to the discussion of therapist work-life balance. However, I find that this goes further than just resisting the urge to check work emails after hours. 

For me, this has also looked like limiting the discussion of work to work hours. Before, I found myself finishing up the day and calling my therapist friends to discuss work, or allowing work to bleed into dinner conversations. This would re-awaken therapist mode, even if I had successfully transitioned out of it earlier. 

I also set this boundary with myself when it comes to thinking about clients or client interactions after hours. I tell myself that I’ll revisit it tomorrow (or the next work day), and if it still feels important, I’ll make sure to reflect or seek supervision. This has greatly helped me understand what truly needs attention and what’s a passing thought or anxiety, and it prevents the activation of therapist-brain during my time to relax. 

7. Easing into therapist mode 

Starting the day fully present is essential for setting the right tone for my sessions and preventing issues that might linger later. I’ve learned that waking up early enough to center myself before the day begins makes a big difference. 

In the past, I would sleep in as long as possible, thinking it would help me feel more rested, but it often left me groggy and unprepared for my first session. Now, taking the time to wake up, reflect, and prepare mentally ensures I’m fully engaged from the moment my first client arrives.

8. Side hustles as a refreshing change of pace

One strategy that has helped me unplug from my therapy work is having a side hustle that engages a completely different part of my brain. This not only provides a refreshing change of pace, but also gives me more control over my therapy schedule. 

By diversifying my work, I can maintain a better balance, ensuring that I’m not overwhelmed by the demands of therapy alone. Plus, maintaining two income streams can take some pressure off financial aspects, so I’m not struck with worry whenever a client cancels or needs to discontinue therapy. 

Going forward 

One year into making the conscious effort to create an intentional practice around unplugging, I’ve found that I’m better able to recharge and return to work with renewed energy and focus. I no longer question if I’m burnt out. This practice not only benefits me, but also enhances the quality of care I provide to my clients. Over time, this separation helps prevent burnout and promotes longevity in the field.

If finding this balance feels difficult, remember that seeking supervision or your own therapy can be valuable. It’s also important to acknowledge that some days will be easier than others, but keeping your routine consistent can make a big difference over time. Ultimately, practicing realistic self-care is essential for sustaining a healthy, long-term career in therapy.