In the challenging realm of social work, stress and burnout frequently emerge as formidable obstacles. The emotional burden of aiding others, intertwined with job pressures, can escalate stress levels.
While stress is a constant companion in social work, it can be managed.
Burnout Prevention: Active Measures at Work
- Regularly scrutinize your schedule and workload.
- Take breaks; redistribute work when necessary.
- Consider referring out if the workload becomes overwhelming.
- Prioritize self-care and personal growth.
- Identify and address high-functioning anxiety promptly.
Enhancing Self-Care: Individual Strategies
Emotional stress frequently confronts social workers, often from global issues, personal challenges, and high-functioning anxiety. Acknowledging and addressing these issues is a critical component of emotional stress management.
Another way to prevent burnout is to prioritize self-care by finding a healthy balance between caring for yourself and your clients.
Here are some strategies that can be used:
- Thought Stopping: This technique involves consciously stopping negative thoughts or anxiety-inducing scenarios running in your mind. It helps to break the cycle of negative thinking and allows you to redirect your focus to positive or neutral thoughts.
- 4-Square Breathing & Physical Grounding: Also known as box breathing, this technique involves inhaling, holding your breath, exhaling, and holding your breath again, each for a count of four. Grounding techniques can also bring you back to the present moment. For example, calling your awareness to the sensation of the soles of your feet pressed firmly on the floor.
- Focus on What You Can Control: It's easy to feel overwhelmed when you focus on things beyond your control. Instead, try to concentrate on aspects of your life that you can influence and let go of the things you can't.
- Consistency: Maintaining a consistent routine can provide a sense of control and predictability, which can be comforting during stressful times.
- Hierarchy of Needs: Based on Maslow's hierarchy of needs, this strategy involves ensuring your basic needs (e.g., food, sleep, safety) are met before moving on to satisfy higher-level needs (e.g. love, esteem, self-actualization).
- Wait 24 Hours: If you need more time to feel overwhelmed or unsure about a decision, it can be helpful to wait 24 hours before taking action. This strategy can provide time for emotions to settle and for you to gain a clearer perspective.
- Reframing & Yes, And: Reframing involves changing your perspective on a situation to see it in a more positive or beneficial light. The "Yes, And" technique, borrowed from improvisation, involves accepting a situation (the "Yes") and then building or expanding on it (the "And").
- Specific Gratitude Practice: Instead of focusing on general things you're grateful for, think of specific events or details. Specificity makes the practice of gratitude more meaningful and impactful.
Understanding Stress & Burnout
Burnout can reveal itself through physical symptoms such as exhaustion, hair loss, and digestive issues. It can also lead to practical implications like missed deadlines, poor communication, and diminished work quality.
Watch out for burnout signs like:
- feeling drained
- difficulty concentrating
- decreased empathy
- irritability
- physical symptoms
- loss of motivation
- difficulty sleeping
- feeling overwhelmed
- unhealthy coping mechanisms
- decreased job satisfaction
If you notice any of these, prioritize self-care and seek support from colleagues or a mental health professional. Prioritizing self-care and personal growth is vital in managing stress and warding off burnout.
Enhancing Self-Care: A Stress Management Essential
Amid an anxiety and depression epidemic, self-care has never been more crucial. Self-care equips us to navigate better daily stressors, such as keeping pace with everyday life, technology-induced loneliness, and the ability to unwind.
Our bodies and minds are intricately linked, allowing self-care to facilitate positive steps toward physical and emotional health.
Social workers can maintain their essential services while prioritizing their well-being by implementing stress management strategies, recognizing burnout signs, coping with emotional stressors, and understanding the implications of stress and burnout.
Remember, caring for others also involves caring for yourself—your well-being matters.
Resources:
Learn more about this topic with these Continued Social Work courses:
Navigating Burnout: Managing Your Own Stress While Taking Care of Others, presented by Jenny Maenpaa, MSW, EdM LCSW
Breaking the Cycle of Stress: Stress Management Tools for Social Workers, presented by Jessi Andricks, MS, CCC-SLP
Rethink Your Daily Routines to Reduce Stress, presented by Jessi Andricks, MS CCC-SLP
