Self-Care Strategies for Social Workers

Why Self-Care Matters

Self-care isn't selfish—it's essential for sustainable social work practice. The work is emotionally demanding, and you can't support others effectively if you're running on empty. Looking after yourself is a professional responsibility, not a luxury.

Physical Self-Care

Movement and Exercise

• Regular physical activity—find something you enjoy
• Walk between visits when possible
• Take the stairs, park further away
• Stretch at your desk

Rest and Sleep

• Prioritise getting enough sleep
• Create a wind-down routine
• Avoid screens before bed
• Don't work late into the evening

Nutrition

• Eat regular meals (including lunch at work)
• Stay hydrated
• Limit caffeine, especially late in the day
• Pack healthy snacks for long days

Emotional Self-Care

Processing Feelings

• Allow yourself to feel difficult emotions
• Use supervision to process the impact of work
• Talk to trusted colleagues or friends
• Consider journaling or reflective writing

Mindfulness and Relaxation

• Try mindfulness apps or practices
• Deep breathing exercises
• Progressive muscle relaxation
• Find what works for you

Joy and Pleasure

• Make time for things you enjoy
• Hobbies and interests outside work
• Laughter and fun
• Time in nature

Social Self-Care

Relationships

• Nurture relationships outside work
• Be present with family and friends
• Don't let work consume every conversation
• Accept support from others

Boundaries

• Say no when you need to
• Protect your personal time
• Limit work talk outside work

Professional Self-Care

At Work

• Take your breaks
• Leave on time when possible
• Use supervision effectively
• Build supportive relationships with colleagues

Development

• Engage in learning that interests you
• Find meaning and purpose in your work
• Celebrate your achievements
• Connect with professional networks

Self-Care During the Working Day

Simple Strategies

• Take micro-breaks between tasks
• Get outside at lunchtime
• Stay hydrated
• Use grounding techniques after difficult conversations

After Difficult Situations

• Pause before moving to the next task
• Debrief with a colleague
• Ground yourself in the present
• Do something restorative

Creating a Self-Care Plan

Steps to Take

• Identify what depletes you and what restores you
• Choose realistic, sustainable strategies
• Build them into your routine
• Review and adjust regularly

Making it Stick

• Start with one or two changes
• Schedule self-care like work tasks
• Don't wait until you're depleted
• Be kind to yourself when you slip

Barriers to Self-Care

Common Obstacles

• "I don't have time"
• "I feel guilty"
• "My needs come last"
• "Self-care is selfish"

Reframing

• Self-care is essential, not optional
• You're more effective when you're well
• You can't pour from an empty cup
• Modelling self-care is good practice

Conclusion

Self-care is a professional necessity in social work. It's not about bubble baths (unless that's your thing)—it's about consistently doing the things that maintain your wellbeing so you can sustain your practice. Start small, be consistent, and remember: looking after yourself enables you to look after others.