Posted and Written by Vargas Consulting and Wellness on April 6, 2024

As someone who has been working as a social worker for over twenty years, I can tell you that it is an incredibly fulfilling profession. There are many different ways you can help people and make a positive impact in their lives. However, it is important to note that this profession can also be quite demanding. For instance, you may have to hear about traumatic experiences from clients, manage large caseloads, and deal with job-related stressors. All of these demands can take a toll on you, both physically and mentally. If you don't take care of yourself and manage stress and burnout, it can lead to problems in your personal and professional life.

As a social worker, you may feel compelled to strive towards meeting goals and helping every individual at the cost of your own well-being. This may lead to exhaustion and feeling overwhelmed due to the unrealistic expectations from clients and bosses. Burnout in social workers can be identified by factors such as exhaustion, increased negativity, absenteeism, and avoidance of work. Social workers may also notice changes in their sleeping and eating patterns, inability to focus, feelings of ineffectiveness, depression, and anxiety.

As social workers, we are used to taking care of everyone else. However, it’s essential to take care of yourself so that you can have enough energy to keep going. There are multiple ways you can take care of yourself as a social worker. Practice self-care each day by doing something for yourself. Even simple things like going to bed on time, eating a healthy meal, or taking a walk outside are important and remind you that you matter. These things can help you focus and recenter your thoughts. I love the idea of seeking consultation from co-workers and supervision. Throughout my social work history, talking over cases, getting advice, and educating myself have been a way that I have continued to thrive in my profession. Become aware of resources offered through your company. My company offers a specific amount of funding for training each year, we have a Flexible Spending Account (FSA) and Dependent Care Account (DCAP). We can take advantage of coaching, counseling, and an Employee Assistance Program (EAP). This is a part of my employee compensation program. Many people are unaware of this, and when I educate others, it’s amazing how many people are still uninterested. It’s a benefit that makes you feel valued. I recommend that everyone check into their benefits. Use your vacation and sick time. Once again, it’s a part of your compensation program, so take your time to relax and unplug. Connect with your friends and laugh. Spend time with them on weekends. If that’s not an option, give them a call or use FaceTime. Develop a relationship with positive co-workers. These are people that will help you look at things more realistically. Take walking breaks or lunch breaks with co-workers. Volunteer. Helping others is a good way to feel good about yourself. Be a mentor. When you see a new person starting in your profession, reach out to them. Explain how things work and mentor them, teaching them how to get things done. Mentor younger people aspiring to become a social worker, or find a college student who needs guidance and has questions about social work as a career. Meditation involves focusing and clearing your mind. As a social worker, it can help reduce stress. Progressive Muscle Relaxation is a relaxation technique that involves tensing and then relaxing your muscles. This helps you release physical tension, reduce pain, and help with sleep. Deep breathing is a relaxation technique that you can use to relieve stress and anxiety. You take slow, deep breaths. I like the 4-4-4 Method. It’s when you inhale for 4 seconds, hold the air for 4 seconds, then exhale slowly for 4 seconds.

Even though there are challenges, a career as a social worker can be amazing. Remember to take care of yourself. If you find yourself needing to consult with an experienced social worker or would like tips,
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