what individual counselors can do to sustain wellness

50 Journal of HumaNiSTic cOuNSELiNG, EducaTiON aNd dEVELOpmENT Spring 2007 Volume 46

© 2007 by the American Counseling Association. All rights reserved.

What Individual Counselors Can Do to Sustain Wellness

Elizabeth Venart Sonya Vassos

Heather Pitcher-Heft

Individual counselors must work actively to nurture their wellness. The authors review the

literature to examine what maintains wellness and what counselors can do to replenish them-

selves when feeling stressed, distressed, or impaired. The article provides strategies to improve

resiliency in the areas of physical, emotional, cognitive, and interpersonal wellness.

A journey of a thousand miles must begin with a single step.

—Lao-Tzu, Tao Te Ching (6th century Bc)

Sustaining the counseling profession begins with the efforts of each coun-selor, and actions taken to promote their individual wellness begin one step at a time. Nurturing wellness and preventing impairment require that counselors take an honest appraisal of their health, balance, and self-care—not once, but continually throughout their careers. “Wellness is both an outcome and a process, at once an overarching goal for living and a day-by-day, minute-by-minute way of being” (myers & Sweeney, 2005b, p. 9). Wellness involves actively making choices to create and maintain balance and to prioritize health of mind, body, and spirit.

a counselor’s wellness provides the foundation for her or his work with clients. Research has consistently shown that the philosophy or theory one follows in conducting therapy is not as important in assisting clients as the person of the counselor. Rogers (1961) stressed that counselors are able to “create relationships which facilitate the growth of others” (p. 56) only to the extent that they have achieved growth in themselves. counselors need to be aware of transparency, modeling, and their unresolved issues because clients attend not only to counselors’ verbal messages but also to their nonverbal behaviors. Working late and being continually available to clients does not model the healthy limit setting that many clients seek to learn. When counselors are obviously tired or physically ill and continue to work, they send a message that one’s personal wellness is less important

Elizabeth Venart, private practice, Flourtown, Pennsylvania, and Behavioral and Addictions Counsel-ing Services, Drexel University; Sonya Vassos, private practice, New York, New York and Counseling Association for Humanistic Education and Development’s Wellness Center; Heather Pitcher-Heft, Life Guidance Associates, Paoli, Pennsylvania. Correspondence concerning this article should be addressed to Elizabeth Venart, 9425 Stenton Avenue, Carriage House, Suite 126, Erdenheim, PA 19038 (e-mail: [email protected]).

Journal of HumaNiSTic cOuNSELiNG, EducaTiON aNd dEVELOpmENT Spring 2007 Volume 46 51

than attending to the needs of others. in contrast, when counselors are committed to self-awareness and the pursuit of their own wellness, they can serve as role models for clients, and their joy can have a “contagious effect” (miller, 2001, p. 384).

Transforming the wellness of clients and the profession of counseling as a whole comes down to individual counselors taking responsibility for their own health. We (the authors) suggest developing self-awareness and taking active steps to enhance personal wellness. Our article reviews the literature from counseling and the allied professions to examine what maintains wellness and what counselors can actively do to replenish them-selves when feeling stressed, distressed, or impaired.

ASPECTS OF WELLNESS AND INTERCONNECTEDNESS

many different models have been developed to provide a framework for understanding wellness. Body, mind, and spirit are the most commonly recognized areas of wellness. To these three, Halpert dunn (1961), author of High Level Wellness, stressed the interrelationship between wellness of the body, mind, and environment. ardell (1977) conceptualized five dimen-sions of high-level wellness, namely self-responsibility, nutrition, physical fitness, stress management, and environmental sensitivity. Bill Hettler (1976) posited that wellness comprises physical, emotional, spiritual, social, occupational, and intellectual dimensions. “High-level wellness” can be defined as “an integrated method of functioning which is oriented toward maximizing the potential of which the individual is capable” (dunn, 1961, p. 4). according to dunn, wellness requires one to maintain “balance and purposeful direction” (p. 5). individuals who embrace a holistic philosophy of wellness, and who engage in wellness behaviors, report being happier and having a better quality of life than those who do not (Hermon & Ha-zler, 1999). The Wheel of Wellness model developed by Witmer, Sweeney, and myers (as cited in myers & Sweeney, 2005b) includes 12 components of wellness with spirituality at the center. according to the indivisible Self evidence-based model of wellness, there are 17 factors of wellness, including emotions, leisure, spirituality, and cultural identity, to name a few (myers & Sweeney, 2005a). Within each factor, there are myriad methods that can promote wellness for counselors. myers and Sweeney (2005a) described the self as “indivisible”; the various aspects of wellness have unique at-tributes, yet they are interrelated and all contribute to holistic wellness. an imbalance in one aspect of wellness may contribute to an imbalance in another area, whereas an improvement in the health of one dimension of holistic wellness can contribute to greater overall well-being.

We provide an overview of what we consider some of the most salient aspects of wellness, namely the domains of physical health, emotions, intel-lect, and interpersonal relationships. Spirituality, another key domain, is addressed separately in craig cashwell’s (2007) article in this special issue.


in each of the sections that follow, we define the domain as we conceptualize it, review research pertaining to this component of wellness, and provide strategies for maintaining health and vibrancy in this area.

Physical Wellness

To sustain wellness and reduce the negative impact of the work, counselors need to take care of themselves physically, get sufficient sleep, eat a nutri-tious diet, and engage in regular physical exercise (Williams & Sommer, 1995). “Symptoms are a way for your body to say ‘Listen to me talk for a change’” (Hammerschlag, 1992, p. 69). When counselors fail to heed the warnings sent by their physical selves, cumulative stress and fatigue can result. Young (2005) noted the positive impact of exercise and nutrition on mood and highlighted the negative impact of caffeine, sugar, and processed foods on anxiety and sleep. Getting sufficient rest is a critical component of self-care, for people are much more vulnerable to getting sick, making poor decisions, and reacting impulsively when fatigued.

Calming the body. monitoring and deepening one’s breathing regularly throughout the workday can assist in maintaining a state of calmness be-cause shallow breathing is “one of the best barometers of stress, anxiety, boredom, and exhaustion” (domar, 2000, p. 241). massage has been shown to improve mood, reduce stress, and have a positive impact on immune functions (Hernandez-Reif et al., 2004). Those practicing meditation have experienced improvements in mood and the quality of their sleep, a de-crease in their symptoms of stress, and shifts toward healthier immune functioning (carlson, Speca, patel, & Goodey, 2003). in a study by chan-dler, Bodenhamer-davis, Holden, Evenson, and Bratton (2001), counselor trainees who participated in “biofeedback-assisted relaxation therapy” were effective in reducing their symptoms of somatization (such as headaches and other physical pains); reported feeling less withdrawn, more confi-dent, and happier; and showed signs of increased relaxation. progressive muscle relaxation and self-hypnosis can help counselors gain a better sense of control and ultimately assist with issues such as attention, anxiety, and depression (moss, as cited in carney & Hazler, 2005, p. 241).

Nutrition. The nutritional needs of individuals vary according to their age, activity level, and other factors. Eating breakfast, developing a regular schedule for meals, drinking plenty of water, and learning to recognize signals of hunger and thirst are known strategies for improved nutritional health (Skovholt, 2001). By paying attention to the way one’s physical self responds to eating specific foods and by consulting a medical health specialist as necessary, one can determine the best choices for eating in a way that sustains energy and alertness. The Health Resources and Services administration (2000) publishes a pamphlet titled Nutrition and Your Health: Dietary Guidelines for Americans, which recommends eating plenty of whole grains, fruits, and vegetables; avoiding diets high in saturated fats and


cholesterol; drinking water often; limiting sugar intake; and moderating the consumption of alcohol. ardell (1977) identified nicotine and alcohol use as “high risk habits” (p. 95) and stressed the importance of taking responsibility for one’s choices and modifying or discontinuing behaviors that are innately self-destructive. as a preventive practice, counselors are also advised to visit their physician yearly for a physical exam and to get regular dental cleanings (Baker, 2003).

Grounding through our senses. The importance of staying grounded and connected to one’s body is also a part of nurturing the physical self. coun-selors may find that they dissociate during particularly difficult sessions (e.g., a trauma survivor sharing vivid details of torture) or that they shut out signals from their body (e.g., hunger) in an effort to pay better attention to others. However, the counselor’s physical cues provide information about the client, the therapeutic relationship, and the needs of the counselor. it is imperative that the counselor be vigilant of her or his internal feelings and the way these feelings surface in the body in order to maintain well-ness within the session.

By remaining connected to one’s physical self, a counselor can monitor when she or he needs to rest to replenish or to engage in activity to ener-gize her- or himself. Because emotional distress often manifests in physical tension, counselors may find it helpful to stretch between sessions and make a conscious and regular effort to deepen breathing. aromatherapy is an effective tool for triggering the relaxation response by engaging the sense of smell. Essential oils (such as lavender) can be placed on the skin or diluted in spray bottles to have the scents permeate one’s workspace or home (carney & Hazler, 2005). counselors can further facilitate their ability to stay grounded by bringing items to their offices that engage all their senses (e.g., fresh flowers, relaxing music, dark chocolate, pictures of beautiful scenery, and polished rocks).

Healing through movement and music. perhaps Hammerschlag (1992) was correct when he noted that “sneakers are the secret of life” (p. 62) and stressed that literally and figuratively, people need to keep moving. Yoga, Tai chi, Qi Gong, dance, and all forms of aerobic exercise are activities that promote physical health; increase one’s energy, willpower, and dis-cipline; increase feelings of well-being; and reduce stress. counselors can advocate with employers to bring yoga classes to their workplaces, and they can partner together to take regular walks during lunch to encourage physical wellness.

Healers from cultures all over the world have a long history of helping people through singing and dancing and encouraging people to move and shake rather than being still and relaxing (Kottler & carlson, 2004). “it is not only by calming down that people find peace, but also through the ec-stasy that can be evoked by dance and music (or even shaking out a rug)” (p. 188). in our society, it is expected that people sit still for long periods of time; however, arousal can sometimes be more healing. as a result of


moving intensely for long periods of time, people can naturally fall into “a state of deep, reflective stillness” (p. 177). in Kottler and carlson (2004), Keeney suggested counselors use time alone before sessions to “activate [their] spirits and all [their] senses” (p. 181) through movement.

Emotional Wellness

carl Rogers (1961) asserted that congruency is a necessary component for effective therapy and necessitates that counselors remain aware of their feelings, be accepting of them, and be able to express them constructively. These qualities are echoed in the definition of emotional wellness by Travis and Ryan (2004) who added that emotionally well persons experience a full range of emotions. They asserted that wellness is reflected in a person’s ability to cry, experience joy, accept compliments, acknowledge their fears, say no without feeling guilty, and openly express feelings of love. coun-selors listen to countless stories of others’ emotional pain and then step into a world in which, all too often, discussions of their own emotional experiences fail to occur. although skilled in helping clients identify and express feelings, counselors may be less comfortable allowing themselves to have a full range of emotions.

Tuning in to emotion. counselor training focuses primarily on cognition and understanding. as a result, counselors may be conditioned to focus on their thoughts to the exclusion of their feelings. Turning away from emotions may leave counselors susceptible to burnout, because research has found escape-avoidance to be the primary coping strategy related to symptoms of burnout (Thornton, as cited in Rabin, Feldman, & Kaplan, 1999). Habitually using escapist activities, such as mindlessly watching television, playing computer games, shopping, drinking, and surfing the internet, undermines wellness and contributes to impairment. instead, counselors can tune into their emotions through quiet time alone, time spent in conversation, watching an inspiring film, or reading a good book. Spending time with healthy children can bolster emotional health by connecting counselors with positive feelings (pearlman, 1995). in addi-tion, research on pet-assisted therapy has found that there are numerous emotional and physical health benefits to spending time with an animal (Stanley-Hermanns & miller, 2002).

Self-reflection and self-awareness. When counselors are self-aware, they are better able to identify their feelings and needs, regulate their reactions, and set appropriate limits. Self-reflection is necessary in order for counselors to consider where a client’s issues end and theirs begin. Reflecting on the work and being aware of one’s reactions to it also assists counselors in maintaining wellness and identifying the early warning signs of personal distress. if coun-selors are aware of being overwhelmed emotionally, they can take necessary steps to sustain themselves, such as limiting their caseload and time with clients in a day, attending professional training sessions, making time to rest


and play, planning a vacation, or putting their time and energy into a variety of tasks that do not all require direct client contact (Saakvitne, pearlman, & the staff of the Traumatic Stress institute-center for adult and adolescent psychotherapy, 1996). maintaining self-awareness was rated very highly by counselors as a career-sustaining behavior, and highly satisfied counselors rated it higher than those who were less satisfied (Lawson, 2007).

Expressing emotion. Fear, anxiety, rage, despair, and alienation are epidemic in our stressful world, yet there often appears to be a societal expectation that people must keep their pain to themselves. Suffering is compounded by messages that grief should be brief and, ideally, invisible. The more intense and unbearable the pain, the less likely one may find receptive listeners. counselors witness the unacknowledged pain that many people have kept buried and, at the same time, are vulnerable to messages telling them to bear their own suffering in silence. Breaking the silence begins the healing. pennebaker (1997) studied the effects of writing about traumatic events and concluded, “people who wrote about their deepest thoughts and feelings surrounding traumatic experiences evidenced heightened im-mune function compared with those who wrote about superficial topics” (p. 37). He also found that writing reduced symptoms of depression and anxiety and improved academic performance. These findings support the premise that keeping a journal can be an effective tool for mediating stress, improving clarity, and enhancing personal well-being—an assertion made by many authors addressing counselor self-care (Baker, 2003; Kottler, 1999; pearlman, 1995).

Grief may arise from any number of losses a counselor experiences and may manifest physically in insomnia, fatigue, loss of appetite, and impaired thinking (Travis & Ryan, 2004). it is essential to face sadness directly and work through it—ideally with the support of caring others. Travis and Ryan (2004) contended that crying is an essential component of healing and that “the deep sighing or primitive moaning sounds that come with crying are healthy indications that you are confronting the pain right down to its roots” (p. 159). Keeney (in Kottler & carlson, 2004) advised counselors not to shrink from the depth of their emotion but rather to open to it, suggesting that counselors cannot “articulate [their] own voice” or “know joy” until they “allow themselves to be overcome by the misery and suffering that are already present in their lives” (Kottler & carlson, 2004, pp. 172–173).

Cognitive Wellness

Self-esteem, autonomy, and competence have been identified as three of the foundational needs upon which happiness is built (Sheldon, Elliot, Kim, & Kasser, 2001). Our thoughts, as individuals, are instrumental in determining all three. cognitive wellness refers to the individual’s capacity for insight, intelligent thought, and creative problem solving. Travis and Ryan (2004) defined cognitive wellness to include individuals’ awareness


of their thoughts and the interrelationship between what they are think-ing and their perceptions, feelings, body states (e.g., tension or relaxation), and behavior. They asserted that cognitively healthy individuals are able to focus and concentrate, think affirming thoughts, and transform self-defeating thinking patterns.

Factors bolstering and challenging cognitive health. The profession of counsel-ing, and the act of working to understand another human being, is intel-lectually stimulating and challenging. The intellectual rigor of counseling may be a primary motivator and source of satisfaction for many counselors (Stevanovic & Rupert, 2004), but it does not prevent them from struggling with many of the same self-doubts and faulty thinking patterns as their clients. counselors need to recognize and deviate from catastrophic or black-and-white thinking, recognize small victories and nuances of gray, and refute the cognitive errors that fuel workaholism. counselors manage stress better when they think realistically (Young, 2005). Those who have flexible thinking styles tend to have better health and less stress-related behaviors (pennebaker, 1997). developing healthy thinking patterns may also help counselors experience more satisfaction in their work, because more satisfied counselors rate positive self-talk significantly higher than their less satisfied colleagues (Stevanovic & Rupert, 2004).

in reviewing strategies to promote counselor stamina, Osborn (2004) stressed that counselors need to be realistic about their abilities and the limits of what they will be able to accomplish in their work with clients, noting that “one’s role is not to ‘cure’ or ‘save’ clients, but to facilitate a positive change at this particularly difficult time in clients’ lives” (p. 322). To maintain cognitive wellness, Williams and Sommer (1995) suggested that counselors acknowl-edge what they do not know, admit when they have made a mistake, and give themselves credit for what they do know. The authors stressed that cognitive flexibility is nurtured through diversifying interests and reading about and attending trainings on a variety of professional topics. Spending time in collaboration with helping professionals from different training backgrounds (e.g., acupuncturists, psychiatrists, dance therapists) provides varied perspectives on healing and can contribute to cognitive wellness (Baker, 2003). The reading of daily affirmations can provide counselors with another option for slowing down and reframing their thinking. meditation and yoga can also be powerful tools for quieting the mind.

curiosity promotes cognitive wellness. Osborn (2004) described inquisi-tiveness as being another essential ingredient in counselor stamina and explained that a counselor cultivates stamina when she or he remains fas-cinated by her or his work with clients and “honors client uniqueness and originality” (p. 325). Openly expressing positive emotions through laughter, smiling, and talking with others improves health (pennebaker, 1997), and humor can change or enhance the clarity of one’s perspective.

Sharing the journey with clients. Feeling an overwhelming sense of re-sponsibility for clients is indicative of difficulty in the cognitive domain


of wellness. counselors need to identify and transform the thoughts that keep them stuck believing that clients’ health is solely dependent on their words or interventions. Trusting clients’ innate capacity for self-direction and positive change (Rogers, 1961) can assist counselors in letting go of unwarranted and discouraging self-talk regarding client progress. coun-selor stamina is enhanced when one is able to “make use of the undeniably persistent strength, resourcefulness, and will of the human spirit,” within oneself and within one’s clients, and when one is “confident in the pos-sibility—indeed, inevitability—of positive, resilient resources, processes, and outcomes” (Osborn, 2004, p. 326). Keeney (in Kottler & carlson, 2004) suggested that counselors can learn from the practices of indigenous heal-ers from around the world who have been counseling people, in their own way, for thousands of years. He advised counselors to remember their own humanity, because this can be a tool for transformation, and describes the healer as entering the therapeutic encounter “with the assumption that he has as much madness, neurosis, and sickness as anyone he would attempt to heal” (p. 165). “The shaman submits himself to the healing process in such a way that both he and his clients will be helped. . . . ‘as i grow,’ the shaman says by her behavior, ‘so, too, will you grow’” (p. 166). accepting that struggles and imperfection are a human condition, and can actually be the foundation for beneficial exchanges between two people, provides counselors with a new lens in which to view their interactions with clients—one in which mutual healing can occur.

Celebrating personal accomplishments and the rewards of the work. There are many privileges associated with being a counselor, including the opportunity to witness growth, experience joy, and learn vicariously through the wisdom of others. in illustrating the rewards of the work, Yalom (2002) described therapists as “cradlers of secrets” who are transformed by what they hear and learn, because these experiences provide a “clarifying lens through which to view the world—a view with less distortion, denial, and illusion, a view of the way things really are” (p. 257). When counselors can “focus on the ways they have promoted growth, however elusively defined, in clients” (Kramen-Kahn & Hansen, 1998, p. 133) and appreciate how their work also contributes to their own growth, their wellness is enhanced. it is important to savor small victories with clients and maximize experiences of work-related success (Skovholt, 2001). an effective tool for focusing on the positive is a “thank you” file or box in which counselors can place appreciative notes from clients or colleagues, letters of recognition from supervisors and com-munity leaders, or pictures from children with whom they have worked. On days when the work feels fruitless, visiting this file reminds counselors of the differences they have made throughout their careers. counselors may also keep a success journal in which they record, at the end of each session or day, the insights, funny stories, and victories witnessed.

Engaging in lifelong learning. counselors sustain wellness when they make an ongoing, lifelong commitment to learning—about new advances


in the field, innovative research, and themselves. attending conferences and reading professional literature have been found helpful in countering occupational stress (pearlman, 1995). according to Skovholt (2001), pursu-ing learning throughout one’s professional career promotes resiliency. in addition to focusing on education as a means to advance skills and learn about new research, counselors can seek out programming designed specifi-cally to promote their wellness. The c-aHEad (counseling association for Humanistic Education and development) Wellness center was established 8 years ago in order to provide a service to its membership and to other professionals who attend the annual american counseling association (aca) convention. The wellness program is presented as a series of five workshops presented on the 2nd day of the convention. as a part of the presentations of the day, a variety of techniques and activities to bolster wellness (such as meditation, music, and dialogue) are incorporated. The program was created to provide counselors with an opportunity to focus on their own mental health and growth. Small and large group discussions and activities offer a safe environment for counselors to receive support from colleagues; break down barriers of isolation; and gain insight, relax-ation, and renewal.

Getting involved in something greater than yourself. in the special issue’s opening article, by Lawson, Venart, Kottler, and Hazler (2007), Kottler writes about how his participation in a program to provide scholarships to at-risk girls in Nepal has been a primary contributor to maintaining his wellness. in a study of trauma therapists, many endorsed social justice activities as being helpful in coping with the stress and demands of their work (pearlman, 1995). as a contrast to therapy, where progress may be difficult to measure and feedback about client successes can be illusive, counselors may find it beneficial to use their voices and channel their energy into efforts for systemic change. They can become involved in legislative reform efforts through aca, work with community groups to clean up a local park, or join political action groups to mobilize local voters. One can make a difference through social action. Taking an active stance to confront injustice can contribute to a greater sense of worth, control, and empower-ment (ivey & ivey, 2005).

Interpersonal Self: Relationships

The importance of social support in maintaining wellness is evident (myers & Sweeney, 2005a). myers and Sweeney (2005a) reviewed multiple studies and found social support to be the “strongest identified predictor of posi-tive mental health over the life span” (p. 34). Satisfaction of our need for relatedness is an essential component of happiness (Sheldon et al., 2001), and isolation is strongly associated with poor health. developing interper-sonal wellness includes seeking support for one’s professional work and nurturing relationships that promote life balance.


Friends and family. Socializing and spending time with friends and family have been rated consistently high in studies assessing wellness, career-sustaining behaviors, and moderators of secondary trauma (Lawson, 2007; pearlman, 1995; Stevanovic & Rupert, 2004). However, counselors’ focus on work can often lead to the neglect of important interpersonal relation-ships (Yalom, 2002). Healthy relationships wither when the ability to listen, understand, and respond in a helpful manner is lost. Watkins (1983) as-serted that setting aside enough time for family and friends is essential for counselor resiliency, because close relationships provide opportunities for interpersonal intimacy, fun, and self-revelation. counselors need people in their lives who will be honest with them, provide support for them, and also “allow [them] to play and to live fully—to be real, genuine, and spontaneous” (miller, 2001, p. 384).

Examining the quality of support in one’s life is essential. Skovholt (2001) recommended limiting the number of “one-way caring relationships” in a counselor’s life outside of work. counseling relationships by definition lack mutuality. When personal relationships also lack mutuality, they can create excessive stress in a counselor’s life. pennebaker (1997) found that the essential ingredient in the health-promoting quality of social support is that one accesses it; if someone has many friends but fails to talk with them about the stresses in her or his life, she or he forfeits the protective benefits of having friends. pennebaker also found that it is similarly important that people talk about the positive events in their lives, because the act of inhibiting this expression can also have a detrimental effect on health.

Personal therapy. No one is immune to experiences of loss, interpersonal conflict, aging and health issues, financial concerns, or unexpected crises that lead to the need for some type of intervention and support. Therapy has been shown in many studies to be an effective intervention for reducing physical and emotional distress (pennebaker, 1997), and 83% of counselors have been in personal therapy themselves (Lawson, 2007). By engaging in counseling as a client, counselors gain perspective, personal insight, and clarity into their own behaviors and the counterproductive patterns that inhibit wellness. a majority of respondents in a national study of 476 psychologists found their therapy experiences helpful (pope & Tabachnick, 1994). counselors reported positive experiences in therapy, and most valued the relationship they formed with the therapist (Gilroy, carroll, & murra, 2001, p. 21). We recommend counselors proactively establish an ongoing relationship with a therapist so they have a trusted resource during a crisis or transition. Nonverbal therapy modalities (e.g., psychodrama, art therapy, sand tray therapy, movement therapy) may be a good choice for counselors, because they do not rely heavily on cognitive and verbal skills where counselors are themselves so skilled (Baker, 2003).

Work with clients can be a source of distress for counselors as well as a catalyst for personal growth. Vicarious trauma and counseling work itself can sometimes be the focus of therapy. Norman (2004) reflected on the


cumulative impact of empathizing with clients’ pain and the importance of self-awareness in identifying those times that a client’s story connects with one’s own. He advocated strongly for all counselors to pursue their own therapy and stated that “it is this personhood, the accumulation of internalized stories, worries, fears, hopes, all that is human about us, that has the potential to make us good therapists” (p. 68).

in deutsch’s (1985) study about therapists’ personal difficulties and help-seeking behaviors, she found that many psychologists’ personal problems were “made harder to bear because of their belief that, as therapists, they should be models of mental health and should never have serious prob-lems of their own” (p. 312). She stressed the importance of “exploding the myth that therapists are, or should be, superhuman” (p. 313). The same rules really do apply for counselors as they apply for the rest of the world. Sometimes life becomes overwhelming. When it does, friends, family, and colleagues are positive resources to draw upon. When these informal supports are inadequate or the issues require an alternative perspective, counselors need to pursue their own therapy. a counselor can only help another if they themselves have mental clarity and health. counselors have a responsibility to themselves and their clients to seek counseling when needed, so they can be a viable source of mental and emotional strength.

Colleague consultation and peer support groups. The ability to talk with other counselors about the work is essential in reducing feelings of isolation, broadening one’s perspective on possible options for intervention, and pro-viding a safety net when one faces difficult and ethically complex situations. counselors need forums in which they can acknowledge strong feelings that arise through the work (pearlman, 1995). Rabin et al. (1999) recommended redesigning staff meetings so that they are more supportive. The 1st hour of a 2-hour case consultation meeting at the Traumatic Stress institute was set aside for colleagues to share their responses to the work, and they found that “laughing and crying with colleagues normalizes [their] responses and renews [them] for the week ahead” (pearlman, 1995, p. 58).

The best way for an organization to provide social support is through the deliberate creation of a peer support group for counselors (catherall, 1995). catherall asserted that groups are most effective when empathy and understanding are highlighted and when they include information, resources, and opportunities for cognitive restructuring. For a group to be optimally effective, it should include an acceptance of wellness as a collective goal and impairment as a universal challenge. Figley (as cited by catherall, 1995) stated that the group needs to include mutual support and encouragement, open and direct communication, and flexibility of roles, and it needs to focus on finding solutions. He also emphasized that the group must acknowledge all stressors as legitimate and must tolerate the strong affect of members. catherall warned against counterproductive group dynamics that can occur if the group does not anticipate and prepare itself ahead of time for its reactions to members’ distress. it is essential that


counselors not feel punished or ostracized for sharing reactions or signs of impairment. Therefore, groups need to educate themselves about issues of traumatic stress and schedule regular and ongoing opportunities to share the impact of the work as a way to normalize the experience of distress.

Spicuzza and de Voe (1982) suggested developing “mutual aid groups” in which counselors support one another, learn cognitive tools to prevent burnout, and practice assertiveness and time management skills. They stress the importance of collaborative decision making in determining leadership for peer support groups because this empowers members to create a structure in which they feel safe. Yalom (2002) described the ben-efits of therapist support groups during his participation, for more than 10 years, in a leaderless group that met for 90 minutes every other week as “a mighty bulwark against many [professional] hazards” (p. 254). To Yalom, the most important quality of any psychotherapist support group is that groups “offer a safe, trusting arena for the sharing of the stresses of personal and professional life” (p. 254). He encouraged counselors to form their own support groups, with or without a designated leader, stressing that “all that is required is the resolve of one or two dedicated individuals who generate a list of compatible colleagues, contact them, and arrange for the time and place of a planning session” (pp. 254–255).

We recommend counselors seek peer support outside their work set-tings when necessary. counselors can begin to broaden their support networks informally by joining professional groups such as their local branch of aca, attending trainings on topics of interest, and networking with those who do similar work. Stamm and pearce (1995) recommended that rural counselors, for whom in-person consultation may be difficult, use technology (e.g., online discussion groups, e-mail) to keep themselves connected to a peer support network.

Supervision. professional supervision helps counselors gain additional perspectives and clarity about their work with clients while, at the same time, it promotes understanding by having them confront “blind spots” and personal reactions. Supervision can help reduce stress and promote feelings of self-confidence and control (Williams & Sommer, 1995), and it has been identified as a key component in countering the negative effects of work-ing with trauma survivors (pearlman, 1995). The information gained from consultation with colleagues can enhance the counselor’s ability to interpret a situation accurately, and “informed decision-making strengthens control and sustains competency” (Stamm & pearce, 1995, p. 181). counselors whose work setting does not offer quality clinical supervision may want to consider finding a skilled supervisor outside their workplace—someone whom they respect and can offer an alternative lens through which to view clients and the work. it is also important that the supervisor is knowledgeable about vicarious traumatization, supports disclosures regarding the counselor’s emo-tional reactions to the work, and promotes ongoing assessment of counselor self-care as part of the supervision dialogue (Sommer & cox, 2005). When


clinical supervision is separate from administrative supervision, it is found to be more helpful and effective (coady, Kent, & davis, 1990). Work settings that cannot afford in-house clinical supervisors may want to consider hiring a clinical consultant to work with direct service staff on a regular basis—at least once a month but preferably more frequently.

FUTURE RESEARCH

The counseling profession will benefit from future research studies designed to evaluate counselor wellness across the various domains—to determine our strengths and challenges as a group. Longitudinal studies are needed to examine the effectiveness of using wellness assessments (such as the Five Factor Wellness inventory by myers & Sweeney, 2004) and wellness planning with both well and impaired counselors. Studying the wellness of individuals across various work settings (e.g., graduate training programs, private practice, schools) could provide information about which areas of wellness are affected most by environmental factors. Longitudinal studies across work settings could shed insight into which dimensions of wellness are most amenable to change within specific environments. This information could aid in the development of the most effective systemic interventions. a specific focus within the research on the holistic wellness of counselors across different demographics (e.g., rural counselors, african american counselors, male counselors) can inform interpretations of current and future findings and contribute to the development of interventions that are sensitive to gender, culture, setting, and career development issues.

CONCLUSION

carl Rogers (1980) wrote, “it is the overstress on the conscious and the rational and the underestimation of the wisdom of our total reacting organism that prevent us from living as unified, whole human beings” (p. 250). counselors must assess and attend to their wellness across all dimensions of self in order to sustain themselves personally and professionally. changing habits often takes time, requires support, and includes a trial-and-error period (myers & Sweeney, 2005c). counselors, like the rest of the population, can grow inpatient with the slow nature of these changes and the steady attention they require. in a profession in which one is expected to put others’ needs first, and with many counselors having become well-practiced in that art long before becoming pro-fessional helpers, it may be difficult for many to put themselves at the top of their own “to-do list.” counselors need to identify and address those cognitions that interfere with maintaining solid wellness practices over time. counselors also need to be aware of organizational settings that are unhealthy and/or discourage effective self-care practices, and they should either work to improve these settings or leave to preserve their health. changing the way counselors work so that they prioritize their own wellness requires a daily, deliberate,


and consistent focus and necessitates a shift away from crisis management to proactive planning. Recent research on career-sustaining behaviors indicates that most counselors participate in maintenance behaviors sooner than they do active behaviors such as seeking therapy or clinical supervision (Lawson, 2007). as a group, counselors believe that a sense of humor is essential, that time with friends and family helps them to keep a balanced perspective, and that reflecting on their positive experiences is key to finding sustenance in their work (Lawson, 2007). although it is essential that counselors recognize and use these familiar strategies to keep well, it is also important to step outside routine and experiment with new ideas to promote personal and professional wellness. it is our hope that this article has provided a springboard from which counselors can begin their explorations.

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what individual counselors can do to sustain wellness

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