How Therapists Deal With A Really Bad Day

Even therapists have really bad days, but the way they navigate them can offer valuable insight when we’re seeking out depression relief and long-term depression treatment. While their training equips them to help others, therapists also rely on healthy coping strategies, self-awareness, and professional support to manage their own emotional lows.

There will always be something we’re struggling with in one way or another, whether that’s depression, anxiety, or the crushing financial reality of the St. Petersburg housing market. Our team of counselors are unique individuals with their own set of experiences, coping skills, and subsequent wisdom to offer. So how do therapists handle it when they’re having a really rough time?

Distress Tolerance Skills From A Real Counselor

“Even though we are therapy providers, we are not immune to our own stress and anxiety!  Even though we love what we do, there can be days that become draining either by dealing with imposter syndrome or just having a lot of cases back to back.  I know on my end, I sometimes overbook myself because I put myself last!  On these days, I really like to lean into my own stress management tools such as putting my feet on some grass or spending time with my wife and dog.  It feels rejuvenating to find a patch of earth and feel grounded either by throwing the ball for my dog, or just sitting and meditating.  I do my best to bring myself into the moment rather than focus on the events of the day or the anxiety of the next.  I’m also a huge gamer and socialize with my siblings online while playing video games.  Although this may sometimes fall into a ‘numbing’ technique when on my own, if my siblings or friends are online, it is always great to connect and catch up while playing either the same game or separate ones!” – Michael Anthony, LCSW

• Spend Time Outdoors. We live on a beautiful planet, but it can be hard to tell that from the comfort of our own bedroom, living room, or office. When we connect with the simple beauty of nature, it does a huge favor for our mental (and physical) health. Outdoor time is linked with improved sleep, vascular health, and reduced risk of blood pressure. Going outside could be as simple as stepping into some sunlight in your backyard or as involved as planning a beach day with your friends, but the important thing is that you do it soon. Even flowers know to nudge themselves into the sunlight when they need it. 
• Quality Time With Loved Ones. Just like humans rely on being outdoors for comfort and emotional regulation, we also rely on the people around us. Simple time spent talking and connecting with the people we love can make a huge difference when we’re having a bad day. This could look like being vulnerable about what has made your day turn bad, but just being around someone you really like could be the bright spot you need.
• Connect With Others Through Play. Through play, we form some of our most meaningful connections and process some of our most important lessons. Children understand that intuitively, but adults can struggle to put that into practice. When we play socially, whether it’s an online video game we’re playing with our long-distance loved ones or a board game we’ve set up at our kitchen table, it can enrich our lives through the connections we make with others.

Finding Therapists Who Accept Your Insurance In St. Pete

Starting therapy can stir up a lot of emotions—uncertainty, worry, and even overwhelm. At Integrative Counsel, we understand that navigating insurance coverage can be one of the first challenges you face, and we see it as an opportunity to practice distress tolerance skills right from the start. These skills help you stay grounded, patient, and solution-focused even when the process feels frustrating or unclear.

When you schedule your intake, we’ll walk with you through each step—whether that means exploring in-network options, using a sliding scale, submitting a superbill for reimbursement, or connecting you with another trusted provider. Our goal is to help you approach the logistics of starting therapy with the same calm persistence you’ll be cultivating in sessions.

Counselors Who Accept Aetna Insurance. If you have Aetna coverage, we can help you take a deep breath and know you’re in good hands. Our trauma-informed, in-network therapists make it easier to start care without the added strain of financial uncertainty—a form of distress tolerance in itself.

Therapists Who Accept Cigna Insurance. Searching for a Cigna-covered therapist who understands the lasting impact of childhood trauma can feel exhausting. At Integrative Counsel, we aim to reduce that stress by pairing you with compassionate providers who are both in-network and skilled in trauma recovery, so you can focus on regulating emotions rather than battling red tape.

Therapy for People With Optum. Whether your coverage is through Optum Oscar, Optum Oxford, or United Optum, we help you find a therapist who meets you where you are—geographically, emotionally, and financially. This process is a chance to practice problem-solving under pressure, knowing that we’ll guide you through any challenges along the way.

What Coping Strategies Do Therapists Use?

When therapists face stress or emotional overwhelm, they turn to the same coping strategies they recommend to clients. Therapists relay these strategies because they’ve proved to be reliable  tools for both their clients and themselves. 

• Self-Soothing With Sensory Experiences. The five senses (smell, touch, sight, hearing, and taste) can be used to place your mind in an environment of comfort, even on the worst of days. By figuring out which sensory experiences bring you safety, comfort, and security, you can reliably access them when you need them. Wrapping yourself in your favorite blanket, lighting a candle or incense, and eating a little piece of candy are some of our team’s favorite methods of self-soothing through sensory experience.
• Cultivating Gratitude. There are always things worth celebrating in this life, but they often go unnoticed. Even if we lead the easiest, most struggle-free existence in the world (we don’t, but just imagine), we would never truly appreciate it without the skill of gratitude. 
• Going To Therapy Themselves. Yes, your therapist is seeing another therapist (who is likely seeing a third therapist themselves). It turns out that having a clear space to process emotions, gain insight, and grow one’s resilience is worth pursuing even if you make a living providing that to others. Talking with your therapist about the really bad day you had is not just a good idea, it’s probably what your therapist would do too.

St. Petersburg Counselors Who Offer Depression Relief

With the right counselor on our shoulder, we can find mental wellness and serenity in even the most challenging situations. But it’s natural to want specifics. How specifically can the right counselor change your life?

• Quinn Smalley, LMHC, ATR-BC , is a counselor for life transitions. Quinn Smalley is a Licensed Mental Health Counselor and Board Certified Art Therapist who helps her patients adjust to new situations, like leaving home for college, the end of a serious relationship, or the start of a new career. Quinn Smalley combines CBT and Art Therapy. 
• Michael Anthony, LCSW, is a counselor for relationships. Michael Anthony is a Licensed Clinical Social Worker who helps his clients navigate relationship issues, toxic masculinity, and the search for inner peace. Michael is a somatic and mindfulness-based therapist who incorporates the teachings from Martial Arts in his sessions.
• Lauren Mishkin, LMHC, is a trauma counselor. Lauren Mishkin is a Licensed Mental Health Counselor who helps her patients with exploring their past, healing from trauma, and finding renewed hope in the future by accessing your body-informed wisdom. Build a map for your nervous system so you can step out of your head and into the body.  
• Alli Cravener, Counseling Intern, helps you unlock your creativity Alli Cravener is a Student Counselor in St. Petersburg who helps her clients find their identity and explore their inner child through creative techniques, and find freedom from self-imposed limitations and fears. 

 If you feel emotionally stuck, disconnected from your body or creativity, or are overwhelmed by the patterns you want to break, working with a therapist can help. Based on your needs, our intake specialist will help you get matched up with your right-fit therapist.

Click here to schedule a free 15-minute consultation with our intake specialist.

Sunny Ebsary is an educator, multi-modal artist, and writer specializing in the intersection of myth and mental health. Sunny’s writing walks the line between poetic and logical, giving readers a chance to interface with the mind and imagination. Sunny’s been putting pen to paper since he was a child, writing everything from albums, novels, and plays, to essays, interactive games, and of course, many articles! While studying both psychology and writing, he realized his real passion in life was helping others unlock their creative spark. Whether he’s leading a D&D game, directing a production, or diving deep into the brain, you can be sure Sunny will be ushering you toward finding meaning in your life.