How Can Social Workers Protect their Mental Health?
It's no secret that, for as rewarding a profession as it is, social work can be incredibly stressful for those practising it.
Poor mental wellbeing and burnout often go hand in hand with social work, so learning how to keep the cup from emptying, metaphorically speaking, is paramount to staying well and supporting a social work career of any longevity.
In this article, we'll look at what social workers can do to look after their mental health needs, from getting regular exercise to prioritising self-care and more.
Why are Social Workers Prone to Poor Mental Wellbeing?
Social work is a challenging vocation in which practitioners experience volatility, tumult, and vulnerability. It's not unusual for a social worker to experience the full spectrum of human emotion – from joy and delight to gut-wrenching sadness – all in one work shift.
In physical geography, there's an erosion concept known as freeze-thaw action. This is where water expands when it freezes and contracts as it melts back into liquid. Over time, the more this freezing and thawing happens, the greater the crack that forms.
Social work and its highs and lows can be thought of in much the same way. Repeatedly going from one emotional state to another and then back again can take its toll and drain reserves of compassion.
So, too, can a relentless stream of negativity, which, unfortunately, is also what social workers are often exposed to. Stretched resources, unmanageable caseloads, and complex interactions make for a sapping experience that can easily lead to compassion fatigue.
So, whether it's continually oscillating between positive and negative emotions or simply experiencing one uninterrupted period of difficulty, it's no wonder that social workers are at significant risk of adverse mental health. Fortunately, though, there are things you can do to combat these risk factors.
1. Establishing Clear Boundaries Between Work and Home Life
We get it; social work is so often so demanding that it can be easy for personal and professional boundaries to become blurred, and that's putting it mildly. However, the more you can delineate the two and keep them separate, the better your mental health will be.
So, take that lunch break every day and during it, avoid checking your emails or working on case notes. Clock off at five (or whenever your set hours are) every day if you're able, and again, don't check your work emails once you get home for the evening. Again, we realise it can be difficult (nigh-on impossible much of the time) with social work demands to consistently take lunch or avoid working out of hours, but really try if you're able because it will make a big difference.
As tempting as it can be to be, in effect, 'on call' 24/7, this will only worsen your risk of burning out emotionally (and physically) in the longer run. You can't fill from an empty cup; your best work will come when you're well-rested.
2. Get Some Exercise
We won't be the first to advocate this and we certainly won't be the last, but the reason for that is because it's good, empirically backed advice. Exercise helps alleviate symptoms of depression, anxiety and other mental health problems.
Getting your body moving isn't simply good for you physically but mentally, too. During difficult work periods, when you're combatting staff shortages, for instance, or managing particularly complex caseloads, it can't be overstated just how beneficial getting out for a brisk walk or taking a quick cycle can be to take the edge off things.
When we exercise, our bodies release feel-good chemicals called endorphins; it's why you'll often hear reference to the so-called "runner's high", a post-exercise period of elevated mood. So, if you can, carve out a little time during the week to exercise and really see it as you time.
3. Focus on Improving Sleep Hygiene
Sleep hygiene has become something of a buzzphrase in recent times, but it's understandable why. The quality of sleep we get can significantly impact our mood and mental state the next day.
Persistent poor sleep can lead to chronic levels of fatigue, which in turn can contribute to depressive symptoms. It's essential when we're talking about sleep that we target that quality aspect just as much as we do quantity.
Of course, getting enough sleep is vital and experts recommend that you get between 7 and 9 hours of sleep per night. It's just as important that you're getting sleep of a decent quality, however.
To do that, try to avoid blue light (which devices like mobile phones give off) before you go to bed, dim your room lights to avoid bright light, and factor in some winding down time in which you read, try meditation or some gentle stretching.
4. Establish a Mindfulness Routine
Mindfulness is the art of bringing your awareness back to the present moment and what's going on, both internally and externally, without judgment.
As a social worker, it's easy to get wrapped up in worrying about future problems and issues rather than grounding oneself in the present and what's happening in the here and now.
By taking even five minutes out of your day to practise a mindfulness technique – like the leaves on a stream exercise – you can reduce your anxiety and worries to a more manageable level.
Simple breathwork exercises can have a similar effect. Box breathing, also known as square breathing, is a quick and straightforward way to bring down stress levels.
5. Remember... Prevention is Preferable to Cure – Talk to Your Manager and Colleagues
The sooner you can nip poor mental wellbeing in the bud, the easier it is to get back on top of things and feel like yourself again. If your situation is getting on top of you, don't be afraid to seek help.
A problem shared is a problem halved, and often, the very act of talking about what you're going through can alleviate some of the pain. You'd be surprised at just how many people might be going through something similar, and that sense that you're not alone in your suffering can be restorative in and of itself.
Looking for a New Social Work Opportunity?
If you've been looking for the next step in your social work career, Sanctuary Personnel can help. With a wide range of social work positions available, there's bound to be something that fits your needs. So, get in touch today to find out more!
