Self Care For Social Workers: 3 Non-Negotiable Habits

As social workers, we are used to managing the emotional needs of our clients in session. This skillset has been perfected over the years with experience, CEU’s, clinical supervision and more.

No matter how knowledgeable you may be in the field of emotional regulation, much of this goes out the window when you have a 30+ client caseload, a pile of treatment plans to write, and your cousins wedding at the end of the month.

When I first became a social worker, I had a difficult time holding space for both my family and clients as I was running on little reserves. Though it has gotten easier with time, it is still difficult to do. What has helped however is going back to basics and making sure that I am filling my self care bucket with a much of the essentials as possible.

Below are some gentle reminders on what you can do to take care of yourself as a therapist while balancing your personal life.

Self Care For Social Workers Habit 1: Sleep

As a social workers, we are likely juggling the demands of life with the responsibilities of our practice. It’s understandable that getting a good night’s sleep may be difficult, but it’s crucial to prioritize rest to avoid feeling overwhelmed and stressed. Stress hormones can affect the quality and duration of sleep, leading to a vicious cycle of increased stress and sleeplessness. Getting enough sleep can help your body recover from daily activities, reduce stress, and boost your immune system.

Here are a few tips to improve sleep habits:

• Establish a regular bedtime routine to help signal to your body that it’s time to wind down, even when you have a client session late into the evening.
• Stick to a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This can be especially challenging, but try to coordinate with your partner or family members to ensure you have dedicated time for rest.
• Create a relaxing environment in your bedroom by ensuring it’s dark, quiet, and cool, which can help you fall asleep more easily.
• Avoid consuming caffeine in the evening, which can disrupt sleep. If you need an energy boost during the day, try going for a short walk outside or practicing mindfulness meditation to recharge. Remember to prioritize your own well-being, as the cliché goes “you cannot pour from an empty cup.”

Self Care For Social Workers Habit 2: Eat Healthy

As social workers, we know how crucial it is to prioritize self-care, especially when it comes to healthy eating. Not only does it benefit your physical well-being, but it can also be a powerful tool for stress management.

When we’re stressed, our bodies release hormones that can lead to weight gain and other health issues. By eating a balanced diet, we can regulate our hormone levels and reduce stress. Plus, proper nutrition can boost our energy levels and improve our moods, which is especially important during this busy time.

Another benefit of healthy eating is better sleep quality. You may be struggling to get enough sleep, but making a few dietary changes can make a big difference. For example, try to incorporate foods that promote relaxation and avoid those that can disrupt sleep.
We understand that meal prepping can be a challenge, so here are some budget-friendly tips to get you started:

• Plan your meals ahead of time and make a grocery list accordingly. This will save you money by buying only what you need.
• Take advantage of sales and coupons to stock up on items that you and your family enjoy.
• Prepare items in batches that can be frozen and reheated quickly for easy meals on busy days.

Self Care For Social Workers Habit 3: Exercise

Not only does exercise release endorphins, which can boost your mood and relieve pain, but it can also provide a much-needed distraction from the stresses of managing a full caseload. Finding time for exercise can be challenging, but even a 30-minute walk each day can make a big difference.

Start with a simple at-home workout routine or try going for a walk around the block during your lunch hour. This is a great way to get some fresh air and gentle exercise all at once. Maybe even start a walking group at your agency to get the added social bonus to your exercise plans.

So if you’re feeling stressed, prioritize exercise as a way to help you cope. Whether it’s going for a run, hitting the gym, or taking a brisk walk outside, the physical and mental benefits of exercise can be just what you need to feel better and care for yourself.

Summary of Self Care For Social Workers

In conclusion, self care for social workers is essential for stress management. By getting enough sleep, eating healthy and exercising, you can reduce your stress levels and lead a happier and healthier life. So don’t forget to take care of yourself– your family and clients need you at your best!