Mar 4, 2016
elcome! My guest today is Ashley Davis Bush, LICSW. Ashley is a
psychotherapist in private practice in southern New Hampshire with
over 25 years’ experience. She has written six self-help books,
including Transcending Loss and Simple Self-Care for
Therapists. She is a regular contributor to the Huffington
Post and has some great tips to share with us today about
increasing our self-care. Join us!
What you’ll hear in this episode:
- Ashley loves her work and counts it a privilege to be part of
peoples’ lives. Her private practice is in her home, and it’s
“a fun job, watching life unfold in front of
- Even the simple choice of working from home can be a self-care
- Ashley’s work focuses on grief, couples, and anxiety, but
self-care is a common thread that is woven into her work with all
- Ashley says that much of her practice patterns itself after her
- Her most recent book introduces the idea of “micro
- “Macro self-care”practices are the big things that we normally
think of regarding self-care, but micro practices are short, simple
things that can be done in 1-2 minutes.
- Ashley focuses on self-care to avoid burnout, which she
categorizes as “little b” and “BIG B” types of burnout.
- “little b” burnout is when you are exhausted at the end of the
day or week. You may need a good night’s rest or a few days off to
regenerate and recover.
- “BIG B” burnout is when you need to leave the field because you
can’t take it anymore.
- Ashley addresses “vicarious trauma,” in that ALL therapists do
some sort of trauma work.
- Personal and professional experience can cloud the lens with
which we see the world, but life’s pains are a constant
- Ashley explains self-care vs. self-violence: when you don’t
take care of yourself, then you’re doing harm (violence) to
- Mindfulness leads to grounding, bringing us into this moment
- Ashley shares her Tibetan bell practice to help bring clients
- She recommends using micro self-care practices at the
beginning, middle, and end of your day.
- Ashley’s book lists 40-50 suggestions as to how to scale down
macro self-care practices into small micro practices.
- Making the transformation from macro to micro self-care
practices requires thinking creatively, but shouldn’t be
- Neuroplasticity is the science that show the brain can change
in response to repetitive behaviors. You can rewire your brain to
be more peaceful!
- When your brain is rewired, then your default setting comes to
a place of gratitude and feeling good.
- Ashley’s three takeaways:
- Have a basic plan for 3 micro self-care practices each
- Sleep 8-9 hours each night so you aren’t tired during the
- Prioritize self-care, and you’ll soon realize that you can’t
live without it!
- Be aware of the seasons of life, but regardless of the season,
you can fit in micro self-care every day!
- Find Ashley at www.ashleydavisbush.com.