People who choose to become social workers have big hearts. It’s a challenging, fulfilling career path with lots of ups and downs. In addition to a compassionate personality, social workers need to be resilient, adaptable, and empathetic.

Because social work is so demanding, it’s easy for social workers to become burned out. They play such a huge role in our society and yet are often subjected to difficult situations that weigh on them outside of work. That’s why it’s so important for social workers to prioritize caring for themselves.

The Trying & Celebrated Career of a Social Worker

People get into the field of social work because they want to make a difference. They truly care about people from all walks of life and want their job to be more than just a job. Most social workers put their heart and soul into their work and our society would be in trouble without them.

However, that doesn’t mean that social workers have it easy. Their job is extremely difficult and very trying at times. Clients may verbally abuse them, threaten physical abuse, or simply refuse to cooperate. They may have trouble getting the right resources due to restrictions, limitations, and red tape.

Social workers of all kinds are celebrated because they help people who are dealing with major challenges in their lives. With the help of social workers, people can get back on their feet and lead better lives. However, social workers need to take care of themselves as well if they are going to continue helping others. If you are in this field or thinking about choosing this career path, you need to think about self-care starting right now.

The Seven Pillars of Self-Care

Social workers need to remind themselves of the seven pillars of self-care from the International Self-Care Foundation throughout their careers. It’s very easy to let things slide when you’re working hard on behalf of others. Making these seven pillars a priority will help social workers find balance in their lives.

1. Knowledge and health literacy

Social workers need to be aware of the dangers related to poor self-care. They also need to have enough health literacy to know which coping and self-care strategies are healthy. This baseline is important for protecting mental and physical health.

1. Mental well-being, self-awareness, and agency

Ongoing awareness of mental health and well-being is also key. Social workers need to be able to recognize the signs of stress and burnout. They also need to have enough agency that they can take action as needed to protect themselves.

1. Physical activity

Regular physical activity is key for both physical health and mental well-being. It should always be a priority.

1. Healthy eating

Many social workers are overworked and end up eating junk food or getting dehydrated. Making good nutrition and hydration part of your everyday life is key.

1. Risk avoidance or mitigation

Social workers need to have a strong sense of self-preservation and the ability to set boundaries. Avoiding and mitigating risks in both your professional and personal life is crucial.

1. Good hygiene

Taking care of basic hygiene tasks is an often-overlooked, but key form of self-care that all social workers need to practice.

1. Rational and responsible use of self-care products and services

There is such a thing as too much self-care, especially when it comes to products and services. You should use these tools responsibly and rationally.

The Five R’s of Self Care

In addition to the seven pillars, social workers should also keep the five “R’s” of self-care in mind as they go about their day. They are:

1. Reframe—go through situations that need a different perspective.
2. Reflection—think about your day, reflect on what went well and what didn’t.
3. Routine—create effective routines that help you cope with stressors.
4. Rest—get enough sleep and relaxation time.
5. Relationships—spend time with those you love to recharge.

Seeking Care for Yourself

If you struggle with self-care as a social worker, then you may need some additional help, especially if you are dealing with the challenges of a crisis like the COVID-19 pandemic. It’s always a good idea to ask for help when you need it. As a social worker, your job is to help others, but don’t forget—you matter too!