As a Support Worker or Case Manager, you will know that working in complex care is a deeply rewarding career, but it also brings its own unique challenges. Supporting individuals with significant physical or personal care needs requires strength, emotional resilience, and unwavering patience as does managing a Care Team or Client. Given these demands, it’s essential for you to prioritise your own self-care to prevent burnout and ensure they can provide the best possible care.
So what are the best self-care strategies to help you stay balanced, energised, and perform at your best in your role? These are our top tips for support worker self-self care.
Prioritise your Physical Health
When you take a flight, the captain will always tell you to fasten your own seatbelt before you help others. And there is a reason for this. Caring for others often starts with caring for yourself! Physical health is the foundation of a strong self-care routine and helps you meet the physical demands of your work, which in a Support Worker role, can include lifting, assisting, and spending long hours on your feet.
Focus on Nutrition: Make sure you’re eating balanced meals throughout the day, even if your shifts are long. Try preparing healthy snacks in advance to keep your energy levels steady, rather than sugary snacks that cause an energy surge followed by a lull. Sometimes the lack of certain vitamins will make you feel lethargic so consider a multi-vitamin to aid your daily wellness.
Get Adequate Sleep: Good-quality sleep is essential for both physical and mental resilience. Everything seems harder when we haven’t had a good night’s sleep! Set a regular bedtime and create a relaxing pre-sleep routine to improve rest, whether that’s reading, meditation, or a relaxing hobby. Avoid screen time in bed and try and focus on activities that help you relax rather than stimulating your brain.
Set Boundaries to Manage Stress
A support worker role is one where boundaries are essential for preventing emotional and mental exhaustion. Compassion fatigue is real when you are spending long days caring for other with complex needs.
Learn to Say No: There are certain tasks you simply have to do as part of your role, however you can manage boundaries by not feeling obligated to take on every extra shift or additional responsibility if you are starting to feel overwhelmed. Protect your downtime to recharge because this is what keeps you working effectively.
Leave Work at Work: It can be easy to bring work home as a support worker. It is often emotionally challenging, and it is easy to bring those emotions home with you. Develop end-of-day routines, like a short walk or listening to music on the way home, to mentally separate from work before stepping into personal time.
Set Digital Boundaries: It sets a really positive boundary to avoid checking work messages or emails outside of work hours unless absolutely necessary. Creating a clear division helps you fully enjoy personal time and avoids you picking up an email that might play on your mind outside of worktime. Set up Out of Office notifications on your emails and your mobiles, where possible have a separate work and personal mobile and make your reporting line know that unless it is really urgent, you will not be answering emails or texts during your personal time.
Mindfulness and Relaxation Techniques
Mindfulness and relaxation can help you stay calm, improve focus, and better handle the emotional ups and downs that come with complex care work. It might not be something you are comfortable or familiar with, but these techniques are proven to reduce stress and enhance overall well-being.
Practice Deep Breathing Exercises: Spend a few minutes each day focusing on slow, deep breaths. This simple technique can be done anywhere and has an immediate calming effect. There are lots of free online videos you can find offering advice and techniques.
Try Mindfulness Meditation: Apps like Headspace or Calm can help guide you through short meditations, which can improve concentration and reduce stress. It’s a great exercise to do before bed time to switch off from the day and have a restful nights sleep.
Try Aromatherapy: There are lots of essential oils that aid with relaxation and can be used with oil burners and there are some really beautiful ones out there, my personal choice is this one from Amazon, not only makes the room smell wonderful but has a calming light display as well https://amzn.eu/d/c8rcT0J (just be careful of which oils you use in your home if you have pets as some essential oils are not suitable.
Build a Strong Support System
Working in complex care can feel isolating, especially if you’re supporting clients with limited mobility or communication abilities on a one-to-one basis. A support network of friends, family, or colleagues can provide invaluable emotional support. Sometimes it is nice to have someone you can just share your thoughts with to avoid overwhelm. You might even be able to share a laugh about the things that really weigh you down to lighten the load.
Connect with Colleagues: Fellow workers understand the unique demands of complex care. Consider joining a support group, either online or in-person, to share experiences and strategies.
Seek Professional Support when you need it: If the emotional load becomes overwhelming, don’t ever shy away from speaking with someone who is professionally qualified in this area. Many employers offer Employee Assistance Programmes (EAPs) that provide free access to mental health professionals. There is also lots of information online about free and paid-for counselling services. Don’t see asking for support as a weakness, any good employer will recognise that you are being proactive in managing your current situation and be pleased that they can address issues early with you.
Spend Time with Loved Ones: Quality time with family or friends can offer a positive distraction, improve your mood, and help you feel supported. Make sure you allocate specific time to catch up with the people in your life who make you smile.
Celebrate Small Wins and Reflect on Your Impact
It’s so easy to get caught up in day-to-day challenges of your role and lose sight of the positive impact you’re making, and the wins that you might not see. Taking time to recognise your achievements, however small, can improve your mental outlook and give you renewed energy for your role.
Keep a Gratitude Journal: Gratitude journals are becoming more and more popular because they give dedicated time for reflection. Each day, write down one thing you’re grateful for or a small achievement. This practice helps you focus on the positives and appreciate the value of your work. Even things as small as making a healthy food choice, managing to get out of the house 5 minutes earlier should be recognised as a win!
Celebrate Milestones: Whether it’s a client making progress or a personal goal you’ve achieved, celebrate these moments to stay motivated. There is no harm in giving yourself a pat on the back or rewarding yourself with a treat when you reach these milestones.
Conclusion
Self-care is important for everyone, but when your job is caring for others and taking on physical and emotional challenges, it is absolutely essential. By taking these steps to look after yourself, you’ll be better equipped to provide exceptional care to others, helping you thrive both personally and professionally. Remember, self-care is the foundation that allows you to care for others at your best.
At Finders Keepers, we recognise and appreciate the dedication of Support Workers, Team Leaders and Case Managers and hope that our tips above help in some way to help you achieve that all important work:life balance.