Self Care Plans for Social Workers
If someone mentions self care when you're stressed, it can trigger the internal eye roll reflex. Sort of like someone talking about how bad too much sugar is, when you're half way through a snacking binge which involves chocolate, cake and sweets. Technically you know they're right, but at that moment, it's the last thing you want to hear.
If you're in that moment, thinking of self care tactics is next to impossible. We all know that when we're stressed or under pressure, our "thinking brains" are harder to access. This is why we need our self care plans ready to be implemented when needed.
Notice the word plans. It's important to have a general plan for how you'll improve and maintain your self care. It's also important to have an "emergency" self care plan.
Let's break this down.
A general self care plan includes all those things that keep up our wellbeing. The list is endless and unique to each person. These are the things which cultivate our wellbeing when consistently given to ourselves and makes riding the rough patches easier.
Here are some suggestions:
Call a friend and catch up - try not to discuss work!
Learn a new hobby - this is something so powerful which we often forget as adults. When was the last time you tried a new skill or hobby? Enjoyment isn't dependent on being good at something! Learn an instrument, take a drawing class, watch a singing lesson on you tube, learn how to knit, buy a paint by numbers, pick a topic of interest and learn about it just like you did for all those years at university. Start trying to learn a language, cook a meal you've never made before; the list of your new hobby possibilities is endless! It's important to cultivate your life outside of work. Our job can feel all consuming and ensuing you have a full and enriching personal life increases general well being.
If you're in that moment, thinking of self care tactics is next to impossible. We all know that when we're stressed or under pressure, our "thinking brains" are harder to access. This is why we need our self care plans ready to be implemented when needed.
Notice the word plans. It's important to have a general plan for how you'll improve and maintain your self care. It's also important to have an "emergency" self care plan.
Let's break this down.
A general self care plan includes all those things that keep up our wellbeing. The list is endless and unique to each person. These are the things which cultivate our wellbeing when consistently given to ourselves and makes riding the rough patches easier.
Here are some suggestions:
Call a friend and catch up - try not to discuss work!
Learn a new hobby - this is something so powerful which we often forget as adults. When was the last time you tried a new skill or hobby? Enjoyment isn't dependent on being good at something! Learn an instrument, take a drawing class, watch a singing lesson on you tube, learn how to knit, buy a paint by numbers, pick a topic of interest and learn about it just like you did for all those years at university. Start trying to learn a language, cook a meal you've never made before; the list of your new hobby possibilities is endless! It's important to cultivate your life outside of work. Our job can feel all consuming and ensuing you have a full and enriching personal life increases general well being.
Plan a holiday. The actual planning part of a holiday is almost as therapeutic as taking the holiday.
Nature nature nature, holds vast therapeutic value. Get out and walk, find a local (or not so local) bit of green space and go there and be still.
Where will your plan be? On your fridge at home? On your phone as a wallpaper? In a photo frame on your bedside table?
Nature nature nature, holds vast therapeutic value. Get out and walk, find a local (or not so local) bit of green space and go there and be still.
Where will your plan be? On your fridge at home? On your phone as a wallpaper? In a photo frame on your bedside table?
An emergency self-care plan is what we need to implement when we are feeling overwhelmed in the moment.
This needs to include things that are helpful and not harmful when we need help regulating our emotions. Having a cigarette, stomping round the office, wanting a drink or gorging on junk food may be in the list of behaviours which you default to; they may even give you a feeling on momentary relief, but in the long run they aren't good enough for your self care.
As with the general plan, the actions are personal to each individual so the possibilities are endless.
Here are some suggestions:
Have a debrief - sometimes a quick chat with a friend to let off some of the emotion can be helpful. If you need more than this, seek out support from your supervisor or a trusted colleague.
Make a cup of tea or coffee.
Walk around the block.
Take and deep breath and do some breathing exercises. There are many apps available to help with breathing and relaxation exercises.
Listen to your favourite song. Even if you have to put headphones on and listen to it in the toilet, music's therapeutic power is significant.
Watch a favourite youtube video - again, even in the toilet with headphones if needs be.
Think about where you'll keep your self care plan. On your phone? On your desk or on your locker door if you hot desk? On a lanyard? It needs to be someone you can easily access and is visible on a daily basis.
Remember step one is making a plan and step two is using the plan!