Finding Balance: Self-Care Strategies for RBTs to Prevent Burnout | Make Yourself a Priority: Self-Care Tips for Every RBT
Work-life balance for RBTs, stress management for RBTs, importance of self-care, ABA therapy self-care!
So, you're an RBT.
You know the drill—early mornings, running on coffee (or energy drinks, no judgment here), managing behaviors, taking data, and staying on your toes all day.
It’s like being a superhero in a T-shirt and sneakers, except, well… the stress is real.
And let's be honest, sometimes self-care goes right out the window.
Listen, I’ve been there.
Like, REALLY been there.
When I was an RBT, I got so stressed out working with a client for 8.5 hours a day. Every. Single. Day. It got to a point where I missed my kid's school stuff for the first time EVER.
I couldn’t even go pick her up from school or attend any of her events. And it hit me HARD.
I was sick all the time—literally. I got COVID AND the flu.
And let me tell you, in my whole 29 years of living (now I’m 31, but still!), I had NEVER had the flu before that. I was like, “Is this what breaking down feels like?”
And didn't get COVID until year 2022... AS A RBT! Covid stated in 2019, like Bruh..
Between working crazy hours as an RBT and being in grad school to become a BCBA, it was rough. I had to learn the hard way that self-care isn’t a luxury—it’s a necessity.
So, I’m here to remind you that you cannot pour from an empty cup. Take care of yourself, first and foremost.
Why Self-Care Matters
Okay, let’s talk science for a second—don’t worry, I’ll keep it simple.
Studies have shown that self-care helps reduce anxiety and stress while boosting your immune system.
According to a study published in the Journal of Occupational Health Psychology, consistent self-care practices can improve overall job satisfaction and lower burnout rates (Quick et al., 2017).
And let’s be real, we all need that when working in a high-stress job like ours.
5 Self-Care Tips for RBTs
So, how do you start taking care of yourself without feeling guilty about it? I got you covered with five tips that helped me survive those long RBT days:
Tip #1 - Set Boundaries and Stick to Them
Look, I know you care about your clients.
But that doesn’t mean you have to answer every email at 10 PM or work on your day off.
Nor does it mean, you have to go beyond you role to help the company!
Set boundaries! When you’re off the clock, be off the clock.
Say NO!
Trust me, nothing will happen if you say no.. Guess what?
If you say NO, to stating late or whatever... those how are on salary and in management will have to do it.. You don't have to!
Tip #2 - Take Mental Health Days
Let me tell you, mental health days are not a luxury—they are a necessity.
Sometimes, you just need a day to binge-watch your favorite show(FYI mines are Charmed, Walking dead and Criminal Minds lol)
But, take a long bath, or just breathe without worrying about data collection.
And guess what? That's okay!
You have PTO, (hopefully) if not, just save for a rainy day and take an unpaid day off.. I know times are hard in 2024!
But your health is important, more important too!
I take mental health days. I come back and feeling SO much better.
"Taking time off to care for your mental health can improve productivity, creativity, and overall job satisfaction. It’s essential to recharge to be your best self at work." – Dr. Michael Leiter, Organizational Psychologist and Burnout Expert
Tip #3 - Get Moving—But Make it Fun!
I’m not saying you need to hit the gym at 5 AM (unless you’re into that, then more power to you!).
But moving your body helps release stress. Studies have shown that even a 10-minute walk can increase endorphins—those feel-good hormones.
So, after a rough session with a client, take a quick stroll around the block, do some stretches, or dance it out to your favorite song. Whatever floats your boat!
Tip #4 - Stay Connected with Friends and Family
When you're working long hours, it's easy to lose touch with your loved ones.
But don’t let the job isolate you.
When I was a RBT and Grad Study: I missed out on A LOT! I Just didn't want to be around anyone because one moment of silents was all I desired.
But I should not have done that, I should have staying in connected with family and family to bring more joy into my life.
Instead of, aloniness for the sake of silence.
Go Have Fun and Be Social!
Tip #5 - Practice Gratitude (Even on the Hard Days)
Yeah, I know, I know—everyone talks about gratitude, and you’re probably rolling your eyes.
But hear me out.
Sometimes, it’s the little things that help you get through a long day.
"is one of the most powerful ways to shift your mindset, especially during challenging times. It can increase resilience and overall well-being." – Dr. Robert Emmons, Gratitude Researcher and Psychologist
Example: After a particularly tough day where everything seemed to go wrong.
Make a list of things your grateful for.
Takeaway: Self-Care is Non-Negotiable
At the end of the day, taking care of yourself is what allows you to show up as the best version of yourself—for your clients, your family, and YOU.
So, put yourself on your own priority list.
Trust me, it’s worth it.
And remember, burnout doesn’t make you a better RBT, it just makes you miserable. You deserve better than that.
Nice chatting with you—take care of yourself, and I mean it! 😊
Opmerkingen