🌿 Self-Care: Who Has Time for That?!

By: Dr. Christa Drakulic, Postdoctoral Fellow

Has anyone ever told you that you need to take time for yourself? 💭

You might think, “In my spare time,” or, “What a joke - I don’t even have a minute to myself.”

Busy lives can make it feel like every moment has to go toward responsibilities. Work, family, relationships, errands, appointments... the list goes on. 🗓️

But here’s another way to think about it:

✨ Taking time for yourself can be as little as a few minutes, a few hours, or a few days - whatever is manageable for you.

What matters isn’t the length of any single moment of self-care. It’s making self-care an intermittent, ongoing part of your life - giving yourself opportunities to recharge, relax, and recover when life starts feeling overwhelming. 🔋

And self-care can be pretty much anything!

💙 Examples of Self-Care

💅 A manicure, pedicure, or massage
💇 Getting your hair done
☕ Taking time to enjoy your favorite coffee or tea
📚 Reading a book
🎬 Catching a movie
👨‍👩‍👧‍👦 Downtime with family or friends
🧘 Meditating
🏃 Exercising, jogging, or taking a walk
🙏 Prayer
🎨 Doing crafts, painting, drawing, or coloring
🌱 Signing up for a group or class that interests you
🏡 Decorating or organizing
🎵 Listening to music

And that’s definitely not an exhaustive list!

📅 “But I Don’t Have Time…”

If you’re someone who isn’t used to downtime - or you’re always on the go - but want to try building self-care into your routine, consider actually scheduling it.

Put it on your calendar. 📆
Set a reminder. ⏰
Treat it like an appointment you intend to keep.

This can help make self-care a habit - and remind you that taking care of yourself deserves space on your calendar, too.

❤️ What About the Guilt?

One more thing: some people feel guilty taking time away from their responsibilities.

Try reframing it.

You’re not shirking your obligations. You’re setting yourself up for success. 🌿

Taking time for yourself doesn’t just help you recharge. It can help you show up more fully - and more effectively - for the people, responsibilities, and things that matter to you.

✨ You don’t need an entire day off to practice self-care. Sometimes, you just need to give yourself permission to take a moment.

If this resonates with you and you’ve been thinking about starting therapy, feel free to reach out to learn more. 💙

Stop Chasing Balance: What Youth Sports Get Right About Life 🏒🧠

By: Dr. Jenn Merthe-Grayson, Licensed Clinical Psychologist

We love the word balance.

Work-life balance.
School-sport balance.
Family balance.
Self-care balance.

We talk about it as though somewhere out there exists a perfectly proportioned life in which we exercise, sleep eight hours, answer every email, cook dinner, maintain our friendships, attend every practice, excel professionally, spend meaningful time with our kids, drink enough water, and somehow still have 20 minutes left over to meditate. 🧘

I'm beginning to think balance might be a hoax.

Not because rest doesn't matter. It absolutely does.

But because most meaningful lives aren't particularly balanced.

They have seasons of intensity.

And sports - especially youth sports - teach us something about that that I think we sometimes miss.

🏒 Watch a Kid Who Is Completely In It

Spend enough time around competitive youth sports and you'll see moments that look like the opposite of balance.

It's 6:15 a.m. and a kid is tying skates.

A family is driving three hours for a game that lasts less than an hour. 🚗

Someone is eating dinner in the car.

A goalie is standing alone in a crease with the game tied and thirty seconds left.

A gymnast is waiting for a routine she's practiced hundreds of times.

A runner is staring at a finish line while her body is telling her to stop.

None of this is particularly balanced.

But watch closely.

There is something else happening.

Presence.

For that moment, there is nowhere else to be.

No multitasking.

No worrying about next Tuesday.

No checking an email while half-listening to someone talk.

Just:

This shift.

This shot.

This race.

This moment.

Psychologically, that may be one of the most valuable lessons sports can teach. 🧠

⚖️ Maybe We Should Stop Teaching Kids to Balance Everything

We frequently tell young athletes they need to "balance" school, sports, friends, family, and everything else.

But adulthood doesn't really work that way either.

There will be seasons when your career demands more of you.

Seasons when your family needs almost everything you've got.

Seasons when you're building something.

Seasons when you're grieving something.

Seasons when you're training.

Seasons when you're recovering.

And seasons when you're simply trying to make it to Friday. 😅

Mental health isn't necessarily the ability to give every part of your life equal attention at all times.

Sometimes it's the ability to recognize:

This is what matters most right now.

Then show up for it fully.

And when the moment changes, have the flexibility to shift with it.

That's very different from balance.

🔥 Sports Teach Intensity

Intensity sometimes gets a bad reputation.

We hear:

"It's just a game."

And, of course, technically it is.

But tell that to the kid standing at the free-throw line with two seconds left.

Or the goalie facing a breakaway.

Or the wrestler stepping onto the mat.

Or the teenager who has trained for months and knows that the next few minutes matter deeply to them.

Their nervous system doesn't say:

Relax. This is appropriately categorized as a recreational youth activity. 😂

Their heart pounds.

Their breathing changes.

Their muscles tighten.

Their attention narrows.

They care.

And learning how to function while caring deeply is an extraordinary psychological skill.

Because someday the stakes won't be a scoreboard.

It might be a job interview.

A difficult conversation.

A presentation.

A relationship.

A major decision.

A crisis.

Parenthood.

Leadership.

Loss.

Sports give kids thousands of small opportunities to experience pressure and discover:

I can feel this intensely and still function.

That's resilience. 💪

😬 Sports Teach You That You Won't Always Feel Ready

One of the stranger messages in modern wellness culture is that we should somehow get ourselves into the perfect emotional state before doing difficult things.

Athletes learn pretty quickly that isn't how life works.

Sometimes you're tired.

Sometimes you're nervous.

Sometimes you're irritated.

Sometimes your confidence disappeared somewhere around warmups.

And the whistle still blows.

You learn to participate before you feel completely ready.

That's an incredibly useful lesson.

Confidence doesn't always come first.

Sometimes you act.

Then confidence catches up.

💔 And Then There Is Failure

Youth sports provide something children desperately need and adults often try very hard to avoid: small, survivable failures.

You miss.

You lose.

You get scored on.

You don't make the team.

You sit the bench.

Someone else is better than you.

You make a mistake in front of people.

And then something remarkable happens.

The world keeps going.

Practice is Tuesday. 🏒

Psychologically, that matters.

A child who experiences disappointment and has adults around them who don't immediately rescue them from it gets the opportunity to learn:

This hurts.

I don't like this.

And I can survive it.

That lesson becomes enormously valuable later.

💤 But Intensity Requires Recovery

This is where the conversation gets important.

Saying balance is overrated is not the same as glorifying burnout.

Elite performance doesn't mean maximum effort every second of every day.

Good athletes understand something many adults don't:

Recovery is part of training.

Rest isn't the opposite of discipline.

It's part of discipline.

You push.

Then you recover.

You compete.

Then you reset.

You focus intensely.

Then you disengage.

The problem isn't intensity.

The problem is never coming down from it.

Psychologically healthy people aren't calm all the time.

They're flexible.

They can activate when the moment requires activation—and recover when it doesn't.

That may be a much better goal than balance.

🚫 The Lesson Isn't "Do More"

I don't want kids learning that their worth depends on performance.

I don't want them believing exhaustion is a badge of honor.

And I certainly don't think every 12-year-old needs a résumé or an agent.

The lesson of sports shouldn't be:

Do more. Win more. Achieve more.

It should be:

Learn how to show up.

Learn how to care deeply. ❤️

Learn how to tolerate nerves.

Learn how to fail without deciding you're a failure.

Learn how to work toward something that takes longer than you'd like.

Learn when to push.

Learn when to rest.

Learn how to be disappointed today and come back tomorrow.

And perhaps most importantly:

Learn how to be completely present for something that matters to you.

🌊 Maybe a Good Life Isn't Balanced

Maybe a meaningful life looks less like a perfectly balanced scale and more like seasons.

Sometimes family gets more.

Sometimes work gets more.

Sometimes your body needs more.

Sometimes a dream gets more.

Sometimes everything else needs to quiet down because something right in front of you deserves your complete attention.

Then the season changes.

You adjust.

You recover.

You redirect your energy.

And you show up again.

Youth sports, at their best, give kids an early laboratory for practicing exactly that.

Not balance.

🔥 Intensity without losing yourself.

🧠 Pressure without paralysis.

💔 Failure without collapse.

💤 Rest without guilt.

🎯 Presence - the ability to be where your feet are, fully engaged in the thing happening right now.

Maybe that's the lesson we're actually trying to teach.

Because life isn't always going to be balanced.

But we can learn how to be fully there for it.