Rejuvenate and Restore: Putting SELF Into Self-Care
By Tamara Davis, Ed.D., and Elena Perrello, Ed.D. | January 2026
School counselors are experiencing unprecedented stressors in schools, including heightened student mental health needs, limited support systems and increased performance expectations. Ask a school counselor how they are doing and somewhere in their answer the word “tired” will emerge. Intentional self-care practices are crucial for maintaining professional effectiveness and personal well-being. School counselors must cultivate holistic wellness through hope, connection and intentional self-care.
School counselors face compassion fatigue. Picture a continuum of compassion, with compassion satisfaction at one end and burnout at the other. Where would you put yourself on that continuum? Compassion fatigue is an emotional and physical depletion that results from chronic empathy use. Compassion fatigue among school counselors can also result from secondary trauma due to consistent exposed to the trauma of students and their families. When compassion fatigue is not addressed, burnout may be a natural consequence as school counselors experience empathy overload. These conditions often manifest as emotional detachment, decreased social engagement and a decline in overall well-being. If not addressed, the result is typically burnout and, in some cases, leaving the profession.
Think about all the things on your plate that demand your attention and take your energy – it is time to take stock, reorganize and prioritize those expectations. You likely have work and family commitments, perhaps caregiver commitments, clubs or organizations you belong to, leadership roles and the list continues.
Self-care is a process, not an isolated action. Using the acronym SELF, school counselors can begin to combat the fatigue that often leads to burnout.
Make a conscious transition from work to home time. Picture the stresses of the day flying out your rear-view window as you leave the school parking lot. Learn to say no, and let it go, or at least say, “Let me think about it and get back to you.” School counselors often feel that if they do not respond or react immediately, they are not meeting their constituents' needs. It is essential to take a step back and decide how to prioritize and when to draw the line.
As always, one of the best ways to avoid exhaustion and burnout is to seek opportunities through professional development. Watch an ASCA webinar or attend a training or conference of interest to you. Another technique is participating in peer supervision to rejuvenate yourself and consider alternative approaches. Networking with others who can empathize with you is an effective way to affirm and encourage you to continue the vital work you do.
Achieving balance requires creativity and commitment. Select one actionable change, monitor progress and adapt strategies as needed. Self-care enhances resilience, reduces burnout and improves professional longevity. School counselors can only serve others effectively when they prioritize their own well-being. By embracing holistic self-care practices, you can mitigate burnout, foster resilience and thrive both personally and professionally.
Tammy Davis, Ed.D., is professor emerita and lecturer at Marymount University. She can be reached at tdavis@marymount.edu. Elena Perrello, Ed.D., is an associate professor in the counselor education department at Capella university. She can be reached at elena.perrello@capella.edu.
School counselors face compassion fatigue. Picture a continuum of compassion, with compassion satisfaction at one end and burnout at the other. Where would you put yourself on that continuum? Compassion fatigue is an emotional and physical depletion that results from chronic empathy use. Compassion fatigue among school counselors can also result from secondary trauma due to consistent exposed to the trauma of students and their families. When compassion fatigue is not addressed, burnout may be a natural consequence as school counselors experience empathy overload. These conditions often manifest as emotional detachment, decreased social engagement and a decline in overall well-being. If not addressed, the result is typically burnout and, in some cases, leaving the profession.
Think about all the things on your plate that demand your attention and take your energy – it is time to take stock, reorganize and prioritize those expectations. You likely have work and family commitments, perhaps caregiver commitments, clubs or organizations you belong to, leadership roles and the list continues.
Self-care is a process, not an isolated action. Using the acronym SELF, school counselors can begin to combat the fatigue that often leads to burnout.
Self-Assess
How are you feeling right now? Energized? Curious? Tired? Annoyed? Sad? Identify your emotions to raise awareness of what is happening. Write it down, keep a journal or use tools such as the Professional Quality of Life scale (ProQOL) to assess where you are in your helping journey. Awareness is crucial to cultivating wellness, and only through self-reflection can you establish a baseline for how you handle things.
Evaluate Priorities and Boundaries
Make a conscious transition from work to home time. Picture the stresses of the day flying out your rear-view window as you leave the school parking lot. Learn to say no, and let it go, or at least say, “Let me think about it and get back to you.” School counselors often feel that if they do not respond or react immediately, they are not meeting their constituents' needs. It is essential to take a step back and decide how to prioritize and when to draw the line.Learn Self-Care Strategies
Start a self-care idea collection/file and set an alarm to practice a self-care strategy every day. Changes in self-care must be intentionally planned and holistic. Self-care is not indulgent; it is a professional responsibility and encompasses multiple dimensions:- Physical: Exercise, nutrition, sleep
Wellness apps can support nutrition, fitness, and emotional health. Examples include MyFitnessPal for diet tracking and Smiling Mind for mindfulness. - Mental: Mindfulness, therapy, reflective practices
Incorporate relaxation techniques and mindfulness exercises. Apps like Calm and Headspace provide guided meditations and stress-reduction tools - Emotional: Gratitude journaling, positive self-talk
- Spiritual: Meditation, nature engagement, purpose clarification
- Social: Connection with peers, family, and support networks
- Environmental: Creating spaces or finding places that foster calm and mindfulness
Find Inspiration
Intervene differently or seek new resources to discover what inspires you. What motivates you to continue this work? Give yourself grace when you know you are not at your best and try to find that something that inspires you, rejuvenates you. Consider either reading about or watching videos on What’s Your Why? Remembering what brought you to school counseling in the first place is a worthwhile reflection practice.As always, one of the best ways to avoid exhaustion and burnout is to seek opportunities through professional development. Watch an ASCA webinar or attend a training or conference of interest to you. Another technique is participating in peer supervision to rejuvenate yourself and consider alternative approaches. Networking with others who can empathize with you is an effective way to affirm and encourage you to continue the vital work you do.
Achieving balance requires creativity and commitment. Select one actionable change, monitor progress and adapt strategies as needed. Self-care enhances resilience, reduces burnout and improves professional longevity. School counselors can only serve others effectively when they prioritize their own well-being. By embracing holistic self-care practices, you can mitigate burnout, foster resilience and thrive both personally and professionally.
Tammy Davis, Ed.D., is professor emerita and lecturer at Marymount University. She can be reached at tdavis@marymount.edu. Elena Perrello, Ed.D., is an associate professor in the counselor education department at Capella university. She can be reached at elena.perrello@capella.edu.