The Self‑Care Strategy: Building a Life You Don’t Need to Escape From

Self‑care.
If you’re anything like me, you probably sighed—or rolled your eyes—a little when you read that word.

Over the past few years, self‑care has taken on a life of its own. Social media is flooded with perfectly curated images and ads promoting the latest self‑care trend. Most of them require extra time, extra money, or both—and let’s be honest, who has an abundance of either these days?

Despite its trendy reputation, self‑care is essential to our overall well‑being. The problem is that many of us have been sold a version of self‑care that misses the point entirely. It’s not just pedicures, impulse Amazon purchases, or Netflix binges (though those things absolutely have their place). When self‑care gets reduced to occasional treats instead of intentional care, many people end up stuck in a familiar cycle: pushing through exhaustion, burning out, and wondering why they still feel depleted.

Self‑Care: The What (and the What Not)

So what is self‑care, really?

At its core, self‑care simply means caring for yourself. It’s about meeting your needs consistently, not perfectly. Self‑care can be broken down into a few basic areas: physical, mental, emotional, social, and spiritual. While we all share these categories, what fills them will look different for each person.

I love a good metaphor, so let’s look at self‑care through the lens of caring for a puppy.

• The puppy needs walks and grooming to stay healthy (physical).

• The puppy needs training and challenges to stimulate her mind and build self‑control (mental).

• The puppy needs affection and reassurance that she’s the goodest girl (emotional).

• The puppy needs socialization to learn how to interact with others (social).

Now, what happens if one or two of those needs get ignored?

• Without enough physical activity, the puppy has too much energy and gets into trouble.

• Without mental stimulation, she gets bored and chews things she shouldn’t.

• Without affection, she becomes sad and insecure.

• Without socialization, she struggles with boundaries and relationships.

Sound familiar?

Now Let’s Apply This to You

One of the most common things I hear from people is, “I don’t even know where to start.” That makes sense—our lives are already packed with responsibilities, obligations, and endless to‑do lists.

A helpful place to begin is by creating a Self‑Care Menu. This takes a little upfront effort, but it sets you up for long‑term success.

Start by making a list of activities that fit into each self‑care category (physical, mental, emotional, social, spiritual). Choose things you genuinely enjoy and find life‑giving—not things you feel like you should do.

Next, get realistic about time.

• A walk might take anywhere from 5 to 30+ minutes.

• Many grounding exercises can be done in under 10 minutes.

• Reading, journaling, or working on a puzzle can be flexible.

• Coffee with a friend might take 30–60 minutes.

Once you have your menu, begin weaving these options into your day when small pockets of time appear. Over time, you’ll start to notice which areas need attention and which feel more balanced.

If a puppy has boundless energy, you know she needs a walk. If she won’t stop jumping on the counter, she probably needs some training and structure. The same is true for us. Our stress, irritability, exhaustion, or emotional shutdown are signals—not failures.

The puppy deserves consistent care.
And so do you.

Meet Claire Leech — Now Full‑Time at Summit Family Therapy!

We’re excited to share some great news with our Summit community — Claire Leech, LPC, is officially joining Summit Family Therapy as a full-time therapist! She has passed her LCPC exam and will have her independent license in just a few weeks.

Claire has already been a wonderful part of our clinical community, and we’re thrilled to have her stepping into a full-time role. She brings a calm, compassionate presence and a genuine passion for helping people feel supported, understood, and empowered in their healing journey.

Get to Know Claire

Claire is a Licensed Clinical Professional Counselor with a Master’s degree in Counseling from Lincoln Christian University and a background in Psychology from Bradley University. She has experience providing outpatient counseling in both private practice and school settings, and she values ongoing learning, collaboration, and thoughtful care for every client she works with.

Her style is grounded, relational, and client-centered — she believes therapy works best when people feel safe, heard, and met right where they are. Many clients appreciate her steady presence and her ability to create a space that feels both supportive and gently challenging when growth is needed.

How Claire Supports Clients

Claire works with adults and couples, helping clients navigate life transitions, emotional challenges, relationship concerns, and personal growth. She is trained in EMDR, Gottman Method (Level I), and attachment- and trauma-informed approaches, and she integrates evidence-based practices with warmth and empathy.

Clients who are looking for a therapist who is attuned, thoughtful, and collaborative often feel especially comfortable with Claire. She takes time to understand each client’s story and works at a pace that feels respectful and empowering, rather than rushed or one-size-fits-all.

She’s also deeply committed to professional growth and collaboration, regularly participating in consultation and continuing education to ensure she’s providing high-quality, ethical care.

Why We’re So Glad She’s Here

Claire’s values align beautifully with Summit’s heart for therapy — connection, collaboration, and care that’s tailored to each individual. Her thoughtful approach and steady presence make her a great fit not only for our team, but for clients who are seeking meaningful, lasting change in a supportive environment.

If you’ve been wondering whether therapy might be a good fit for you — or if you’re looking for a therapist who offers both compassion and clinical depth — Claire may be a wonderful place to start.

Now Seeing Clients

Claire is now scheduling full-time openings beginning April 7th and is welcoming adults and couples who are looking for a supportive, encouraging space to work toward healing and meaningful change.

We’re so glad to have her on board — please help us give Claire a warm Summit welcome!