Check out this guest post from Travel OT Syd Stahl discussing the importance of self care for travel therapists, as well as providing some insights from her own experiences on how to prioritize the multiple facets of ones overall health.

Consistency in Self-Care

Working as a travel therapist often involves living an adventurous lifestyle. You may experience frequent changes to your environment that would typically be consistent while working a permanent job. With the average contract lasting 13 weeks, you might be re-orienting to new places, jobs, and people every couple months.

As a travel occupational therapist myself, maintaining forms of consistency and routine are vital to supporting my wellbeing. As an OT, I spend a lot of time supporting others and the occupations that contribute to their overall health.

It’s important that we as healthcare providers take time to care for our own health as well. Because health is multifaceted, I will refer to the eight dimensions of wellness when discussing how to care for our own health: emotional, physical, social, spiritual, intellectual, environmental, financial, and occupational. Prioritizing self-care will only make this travel therapy adventure more enjoyable.

Emotional

Emotions are a factor in providing therapy services. We are constantly walking into rooms full of people and their emotions. Rapport-building is the foundation of therapeutic relationships, and often requires empathy. This means we seek to embrace the emotions of others, and consider their perspective to better serve them. I consider this an essential part of the therapeutic process, however, it can come at a cost to our own emotional health. I think we are lucky to find a job that is so meaningful to us, we think about it even after we’ve clocked out, but it’s important to allow yourself space to process your own emotions as well.

Before I drive out of the parking lot at the end of a shift, I close my eyes and visualize all the emotional moments I experienced while working that day. I give myself about one minute to do this, then I head home. This helps me gain a better sense of clarity and a healthy separation when I head home. Writing about your emotions and thoughts in a journal can also be helpful for things that are harder to let go. At the end of the day, emotions are a part of being human. It’s important we acknowledge and care for them— within ourselves and the people we serve. 

Physical

Providing therapy services can be physically demanding. We are often on our feet all day transferring patients, managing heavy equipment, and simultaneously exerting our mental energy which can be just as draining. If we’re not caring for our physical health, we won’t have the capacity to best support our patients and clients in reaching their goals. 

Body mechanics are a principle to always keep in mind. While many are aware of its importance, it only takes one moment of distraction to forget your body placement and injure yourself. Supporting our physical safety is essential for us to help others.

From my experience, most injuries occur when we are rushed, or hesitant to ask for help. For me, it’s been a matter of time constraints and swallowing my pride. Some tasks take more time than allotted for. It’s better to complete a transfer safely and finish late, then not complete it at all or get injured in the process. Productivity standards are not more important than the health and safety of us and our patients.

As part of an interdisciplinary team, I want to perform my role well. Sometimes I’m afraid to ask for help because it makes me feel like an incompetent team member. But that’s not a weakness, it demonstrates insight to assess the situation, and confidence to prioritize the patient’s safety instead of therapeutic performance. No matter our discipline or level of experience, we are always learning.

The demand that work places on my body and mind motivates me to care for it at home. When it comes to diet and exercise, I’m always thinking about how those choices support my participation at work. While working in skilled nursing, I incorporate more protein and carbs into my diet due to the high amount of physical activity. Working a school contract, I spend more time seated at a desk writing reports, so I implement workouts that target core and trunk control to support my posture and positioning. Just like we do with our patients everyday, we can tailor our self-care to meet individualized goals. Our physical health is vital for a sustainable career in travel therapy.  

Social

Social support can be influential in preventing burnout and improving quality of life as a travel therapist. Living and working away from home can be isolating and lonely at times, especially when your social circle is constantly changing. I try to check-in with my friends and family at least once a month, to maintain connections that are important to me. We all prefer different amounts of social interaction, so it’s important to establish social routines that work for you. 

A unique part of travel is the opportunity to meet new people. Your hobbies and interests can be a great way to find community: I was on the dance team in college, so I am always looking for a dance class when I move somewhere new. Local recommendations are another great way to engage with people. I ask waiters at coffee shops or restaurants about things to do locally—or my coworkers. Community recreation centers and public libraries often have events going on. There’s also online platforms for meeting people in your area like Facebook or Bumble BFF. Sometimes I check Facebook events to see if there are any interesting events. Setting the intention to simply try something new rather than the expectation of meeting a new best friend has been a rewarding perspective for me. And hey, if you need a break from people, volunteering at an animal shelter is a possibility.

Cities typically have more to offer when it comes to the social scene compared to rural areas, so that’s something to consider when looking for travel contracts. Most of these ideas were available in a small town, so I think you can find community anywhere. Prioritizing my social health is vital for my wellbeing.

Spiritual

Everyone’s spiritual health is unique to them. Some days are challenging as a travel therapist; knowing your purpose and reminding yourself of that can help keep spirits up. The moment my alarm goes off in the morning, I’m met with a painful reluctance to get out of bed. That isn’t the energy I want to start my day with, so I try to be intentional with my spiritual health. 

I love being an occupational therapist, and I give a lot of my effort, focus, and passion to it everyday at work. In order to do that, I need time to mentally prepare and get my mind in the right place. I dedicate time in the mornings to reading affirmations out loud, working out, and meditating. Everyone’s spiritual health will look different. Coming back to your, “why,” will help sustain you on days when travel therapy is hard. 

Intellectual

Supporting our intellectual wellbeing is advantageous as a travel therapist. Our brains are constantly processing new information (e.g., navigating the site, location of equipment, caseload, procedures for documentation). Engaging in new activities supports neuroplasticity (i.e., our brain’s ability to form new synapses and connections) and our intellectual health. 

Working across various practice settings, it’s inevitable I’ll encounter gaps in my knowledge. Reading, participating in training, and listening to podcasts are activities I incorporate to foster new learning in my therapy practice. Learning new things supports my intellectual health while keeping my practice nuanced and informed..  

Environmental

Environmental health consists of multiple contexts; this includes your physical environment as well as contextual factors like routines and rituals. As travel therapists, both our physical environments and routines change frequently. Adapting to and modifying your environment can empower you to better care for yourself. 

I try to spend my time outdoors whenever I can. Of course, having a dog and sunny weather makes that easier. Depending on where a contract is, the weather might be rainy and overcast. Ensuring you’re prepared with the proper gear, or being proactive with supplementation for things like vitamin D are factors and routines you can modify to meet those needs. Taking into account how the environment may impact your wellbeing is helpful to consider when looking for travel contracts. 

Sleep is vital to all dimensions of our health, and your environment plays a big role in the quality of sleep. Since taking my bedtime routine more seriously, I’ve felt better during the day and get sick less often. Sick days are not guaranteed with travel contracts, so I am always trying to be as healthy as possible. I like using rituals and routines to compliment my body’s internal clock (i.e., circadian rhythms), and incorporating sensory cues to communicate to my brain it’s time to wind down. Spraying a lavender mist, a bedtime playlist, tea, reading, and limiting screen time one hour before bed are rituals I’ve found helpful. 

Everyone’s environment and routines are different and sometimes beyond our control, so focus on what you can change. I used to do laundry and meal prep on the weekends. Those chores took up my free time on the weekends when I could be doing other things. I decided to modify my routine, and do those chores on the weekdays, freeing up time on the weekends. I’m a happier person when I’m not spending my Sunday doing laundry. Your environment and routine can be powerful when you care for it in a way that serves you. 

Financial

Financial health and wellbeing is important to consider as a travel therapist. If you choose to take time off in between travel contracts, financial planning is important. Without income during my time off, it’s vital I budget for fixed expenses as well as any fun activities I might be planning. 

Another financial factor unique to travel therapy is the pay period. Many travel contracts pay weekly instead of bi-weekly, which can be nice! I’ve found it requires more discipline when budgeting. I used to budget every month, but I was spending a lot more and saving less when I had a paycheck coming in every week. Now I budget weekly because it encourages me to save part of my paycheck right away, and limits my opportunity to spend it during the month.  I use my calendar to schedule reminders for all sorts of things, including budget. Writing down your financial goals per each contract can also be helpful for following a plan and sticking to it. Financial health is an important factor in the travel therapy journey. 

Occupational

Occupational health relates to your work environment and conditions that support wellbeing. This can vary depending on the type of contract you are working. In skilled nursing facilities, we encounter lots of germs and bodily substances throughout the day. I made it a habit of changing out of my scrubs after getting home and avoided wearing my work shoes anywhere but at my work site.  In addition to my physical health, these practices help support a sense of work-life balance (i.e., separation from work).

Taking my lunch break is essential for my wellbeing at work. I return to work more refreshed and with better focus. I try my best to take a thirty minute lunch break every day and go for a walk outside. Sometimes I only have time for a lap around the building, but the fresh air and sunlight makes the world of a difference. I have alarms set on my phone that remind me to pause and practice deep breathing throughout the workday. These breaks are a beneficial reset for my body and mind. Finding ways to support your occupational health can improve your wellbeing immensely. 

Self-Care Serves Everyone

Prioritizing our self-care will allow us as travel therapists to better enjoy all the opportunities this lifestyle offers. Health is multidimensional, so if we make changes in one area, it’s likely we’ll see improvements in others. As healthcare professionals, our mission is to improve the health and quality of life among people we serve. It’s only fair we hold ourselves accountable to the same standard. When you support your health and wellness, you are caring for yourself and the people you serve. So take care of you—whatever that looks like. You deserve it, and your healthy travel therapy journey is waiting for you.