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So, you’ve completed the requisite qualification – such as a Master of Social Work online for example, or another similar degree in the field – and you’re ready to practice as a licensed social worker. First of all, congratulations! Obtaining a tertiary qualification is no easy feat, and you should applaud yourself for reaching this important milestone in your personal and professional development.
Now, I hate to be the bearer of bad news, but since you’re ready to enter the workforce, there is one critical element of your chosen career path I need to make you aware of. And that, unfortunately, is the very real potential for extreme stress, vicarious emotional trauma, and ultimately, burnout. But, realising that the threat of burnout is a harsh reality of life as a social worker is only the first step. You’ll also need to work on actively developing both preventative and also, long-term strategies to get through tough times on the job.
Here are my top tips on how best to cope.
Social Worker Burnout: What is it?
So many of us have been there. Imagine – you’re so stressed you can’t sleep at night, your anxiety is through the roof, and your health is declining. These are all red flags signalling that you could be on the verge of burnout – if you’re not burnt out already.
I remember a time when I was so overworked, tired and stressed that all I could manage to do in my downtime was pig out on fatty comfort foods I ordered on UberEats (in bed, no less) – with Netflix-produced chick flicks on repeat in the background. As a result, I was neglecting the things that actually make me feel good – walks in nature, time with family and friends, social events, and wholesome weekend adventures getting out and exploring the city.
The flow on effect? My mental and physical well-being suffered. I gained weight, my skin broke out, and worst of all? I felt so down that for a long time, I couldn’t bring myself back to doing the things I enjoyed – activities that make me feel whole.
So, how do we get out of these decidedly down-and-out scenarios? To be frank, the best strategy is prevention. Why? Avoiding burnout in the first place is far more effective than trying to drag yourself back up once it’s already too late. But, undoubtedly, that is easier said than done – especially, of course, depending on the cause of the burnout.
What Causes Burnout in Social Workers?
Have you ever heard of vicarious emotional trauma? If not, let me explain.
Also commonly referred to as secondhand emotional stress, or compassion fatigue, this phenomenon is where a social worker will take on the trauma of their patients, and become severely affected by it. If not managed properly, the symptoms of vicarious emotional trauma can result in complete and utter burnout, severe anxiety, and even in some cases, depression.
Alarmingly, studies have shown that a huge overwhelming majority of mental health support workers, up to 85%, have experienced symptoms of vicarious emotional trauma at some point in their careers. This statistic underscores the pervasive nature of the issue within the industry. If you’re a social worker facing extreme stress, it’s crucial to recognize you’re not alone. The high incidence rate suggests a systemic issue, highlighting the need for institutional support and effective coping strategies to address the mental health of those who dedicate their lives to helping others.
How Can I Cope with Burnout as a Social Worker?
So, how to survive social worker burnout?
To navigate the challenges of social work burnout, you must take proactive steps and remain self-aware to preserve your well-being.
Taking Care of Your Mind & Body
Prioritizing a healthy lifestyle is crucial; this involves eating a balanced diet, engaging in regular physical activity, and ensuring you get adequate sleep to bolster your resilience. It’s equally important to manage stress by looking inward. Practise meditation, journaling, and mindfulness, and make sure to schedule regular relaxation time to process and understand your emotions.
Here are some leading platforms for mental health self-care:
Keep Connections with Others Open
Recharging your social battery is vital, so spend quality time with friends and family, and partake in activities that elicit joy and laughter. Moreover, don’t hesitate to seek professional help through therapy, support groups, or mentorship for additional support and perspective. Despite these preventative efforts, if you start to notice signs of burnout, it’s crucial to focus on self-care.
Recognizing & Understanding Your Limits
Recognizing your limits and setting healthy boundaries with work is also vital to prevent burnout. Learning to say no and delegating tasks when possible can help manage workload and stress levels. Embrace the practice of self-compassion, understanding that perfection is unattainable and that it’s okay to seek help and take breaks when needed. This self-awareness and boundary setting are essential for long-term sustainability in social work, ensuring you can continue to provide support to those iin need without compromising your health and happiness.
Don’t Forget About Fun
Engage in hobbies and interests outside of work to maintain a balanced sense of identity and purpose. Above all, ensure your life is full of activities that bring pleasure and nourish your soul, key to sustaining the energy and passion necessary for the demanding yet rewarding field of social work.
If you find yourself starting to burn out regardless of these initiatives, though, remember to bring yourself back to you. Take time to rest, and to do things that bring you joy. Most importantly, be sure you fill your cup with pleasurable activities that feed your soul.
