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In This Article:
- What is Self-Care in Social Work?
- Why Self-Care Matters for Social Workers
- Understanding Burnout, Compassion Fatigue, and Secondary Trauma
- Evidence-Based Self-Care Tips for Social Workers
- Self-Care Activities by Type of Rest
- Creating Your Personal Self-Care Plan
- Professional Resources and Support
- Frequently Asked Questions
At the time, I did not understand the importance of true self-care, nor did I understand just how crucial it would become to me as I continued through college, then graduate school, then even into the start of my career. According to research published in the Journal of Social Work Education, over 40% of social work students report high levels of stress and burnout even before entering the field, making self-care education critical from the earliest stages of professional development.
This comprehensive guide will explain what self-care means in the context of social work practice, present evidence-based strategies for preventing burnout, provide practical tools for implementation, and connect you with professional resources to support your well-being throughout your career.
What is Self-Care in Social Work?
If I were to ask you to name three ways to engage in self-care, I bet you could rattle them off easily. Face masks, baths, outdoor walks, reading a book, and “taking time for yourself,” just to name a few. If you’re a social worker (or aspiring social worker), the words “self-care” may also feel loaded: a small burden of guilt that creeps up on you because you’ve been reminded once again of another thing you are supposed to be doing.
However, self-care in social work goes beyond these surface-level activities. According to the National Association of Social Workers (NASW), professional self-care is “an essential component of professional practice” and is even embedded in the NASW Code of Ethics. The Code states that social workers should “promote and maintain their own physical and mental health, well-being, and professional competence.”
If your only view of self-care is that of activities that let you relax when you’ve already reached your wits’ end, you will always be playing on the defensive. However, if you begin to see self-care as a mindset through which you make everyday decisions, you may not have to work so exhaustingly hard in trying to keep up with your well-being. In short, self-care is taking an active role in protecting and promoting one’s own well-being and health.
“I hope you love yourself enough to recognize the things you don’t like about your life and I hope you find the courage to change them.”
Why Self-Care Matters for Social Workers
The statistics are sobering: research published in the Social Work journal indicates that between 40-75% of social workers experience burnout at some point in their careers. A 2018 study by the NASW found that social workers have higher rates of depression and anxiety compared to the general population. These numbers underscore why self-care isn’t just recommended—it’s essential for career longevity and effectiveness.
To put it short and sweet, burnout, compassion fatigue, moral injury, and secondary trauma are all common in social work, and self-care is one of the most evidence-based ways to combat the symptoms of each. Whether you’re preparing for a career through MSW programs or already working in the field, understanding these concepts is crucial.
Understanding Burnout, Compassion Fatigue, and Secondary Trauma
| Condition | Definition | Warning Signs | Prevalence in Social Work |
|---|---|---|---|
| Burnout | Chronic workplace stress is characterized by feeling energy depletion or exhaustion, increased mental distance from one’s job, or feeling negativism or cynicism related to one’s job. | Emotional exhaustion, depersonalization, reduced sense of personal accomplishment | 40-75% of social workers (Siebert, 2006) |
| Compassion Fatigue | Indifference to charitable appeals on behalf of those who are suffering, experienced as a result of the frequency of exposure to such appeals. | Emotional numbing, decreased empathy, and avoidance of clients | 50% of child welfare workers (Conrad & Kellar-Guenther, 2006) |
| Moral Injury | Distressing psychological, behavioral, social, and sometimes spiritual aftermath of exposure to events or behaviors that go against an individual’s values and moral beliefs. | Guilt, shame, loss of trust, spiritual crisis | Emerging research area; prevalence data still being established |
| Secondary Trauma | Emotional duress that results when an individual hears about the firsthand trauma experiences of another. | Intrusive thoughts, hypervigilance, sleep disturbances | 15-50% depending on practice area (Bride, 2007) |
As social workers, it is important to be knowledgeable about these subjects in order to be self-aware when you need to make changes in your routine to protect and promote your well-being. Research from the Council on Social Work Education (CSWE) emphasizes that self-care competencies should be integrated throughout social work education, from BSW through DSW programs.
That being said, it’s never your own fault if you are feeling symptoms of any of the above social work side effects, and self-care is not a cure-all for well-being. Mental health professionals are not exempt from benefiting from professional mental health help. If you find that you are struggling with mental health in a way that is negatively affecting your quality of life, I would encourage you to seek support. Self-care is a protective factor, but it is not clinical support.
Evidence-Based Self-Care Tips for Social Workers
Before adjusting any of your life, I want you to start noticing the habits you already have in place that are promoting your well-being. Research published in the Clinical Social Work Journal shows that social workers who engage in regular self-care practices report higher job satisfaction and lower turnover intentions.
Dr. Brené Brown’s research on vulnerability and resilience has identified that professionals who practice self-compassion and set clear boundaries are more effective in their helping roles. These can be habits as small as rolling down the windows on your commute because you love the fresh air or petting your dogs when you get home from work because it brings you joy.
The Seven Types of Rest Framework
Dr. Saundra Dalton-Smith’s research on rest identifies seven types that are essential for preventing burnout. For social workers, understanding and implementing each type is crucial for sustainable practice:
| Type of Rest | Definition | Social Work Application | Quick Strategies |
|---|---|---|---|
| Physical Rest | Ensuring your body can recharge by allowing it to slow down and repair | Essential after home visits, crisis interventions | 20-minute power naps, stretching between clients, ergonomic workspace |
| Mental Rest | Ensuring your mind has moments of calmness | Critical for case planning and documentation | 5-minute meditation, brain dumps, schedule buffer time |
| Emotional Rest | Finding safe spaces to offload emotional baggage | Vital after difficult client sessions | Peer supervision, journaling, therapy |
| Social Rest | Restoring through meaningful connections | Balancing client relationships with personal ones | Lunch with supportive colleagues, boundaries with draining relationships |
| Creative Rest | Re-energizing through breaks from problem-solving | Prevents intervention fatigue | Nature walks, art, music, non-work hobbies |
| Sensory Rest | Retreating from sensory overload | Important in busy agencies or hospitals | Quiet lunch breaks, dimmed lights, noise-canceling headphones |
| Spiritual Rest | Anchoring with purpose and meaning | Reconnecting with why you chose social work | Volunteer work, meditation, faith practices, nature |
Self-Reflection Guide
Use this evidence-based reflection tool adapted from the Professional Quality of Life Scale (ProQOL) to assess your current state:
| Reflection Area | Questions to Consider | Your Response |
|---|---|---|
| Low-Stress Baseline | Describe a time when you felt least stressed. What elements were present? | Examples: Supportive supervision, manageable caseload, work-life balance |
| Daily Stress Reducers | What daily practices keep you grounded? | Examples: Morning routine, lunch breaks, evening wind-down |
| Stress Triggers | What situations increase your stress? | Examples: Crisis calls, documentation deadlines, difficult cases |
| Warning Signs | What are your early burnout indicators? | Examples: Irritability, sleep changes, cynicism |
| Effective Strategies | What self-care strategies have worked? | Examples: Exercise, supervision, peer support |
Self-Care Activities for Social Workers
Research from the University of Buffalo School of Social Work identifies that variety in self-care activities is key to preventing habituation and maintaining effectiveness. Different practice settings may require different approaches—what works for a clinical social worker may differ from strategies for a school social worker or medical social worker.
Evidence-Based Self-Care Activities by Category
| Physical Activities | Emotional/Mental Activities | Social/Spiritual Activities |
|---|---|---|
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Creating Your Personal Self-Care Plan
The American Journal of Health Promotion emphasizes that written self-care plans increase adherence by 42%. My best suggestion to you, social workers, is to create three interconnected self-care plans:
1. Daily Self-Care Plan
For each of the seven types of rest, identify current practices and goals:
| Rest Type | Current Practice | Goal for This Week | Accountability Partner |
|---|---|---|---|
| Physical | |||
| Mental | |||
| Emotional | |||
| Social | |||
| Creative | |||
| Sensory | |||
| Spiritual |
2. Monthly Fun Self-Care Goals
Set achievable monthly targets that bring joy and anticipation. Research shows that having something to look forward to reduces stress hormones. Example structure:
- 5 wellness activities (yoga classes, nature walks)
- 4 solo dates (museum visit, coffee shop reading)
- 3 outdoor adventures (hiking, park visits)
- 2 new skill attempts (cooking class, art project)
- 1 digital detox day
3. Emergency Self-Care Plan
When a crisis hits, having a pre-planned response is crucial. The Trauma Stewardship Institute recommends creating this plan when calm:
| Warning Signs I’m in Crisis | Immediate Actions | Support Contacts | Recovery Steps |
|---|---|---|---|
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Professional Resources and Support
National Organizations
- NASW Self-Care Resources – Comprehensive guides and tools
- Council on Social Work Education (CSWE) – Educational standards on self-care
- Professional Quality of Life (ProQOL) – Assessment tools for compassion satisfaction and fatigue
- National Child Traumatic Stress Network – Secondary trauma resources
Crisis Support
- NASW Help Line: 1-800-638-8799
- Crisis Text Line: Text HOME to 741741
- SAMHSA National Helpline: 1-800-662-4357
- Your agency’s Employee Assistance Program (EAP)
Educational Resources
If you’re considering advancing your education to better understand organizational wellness and self-care implementation, explore online MSW programs that offer flexibility for working professionals. Many programs now include specific coursework on professional resilience and self-care.
Frequently Asked Questions
What percentage of social workers experience burnout?
Research indicates that 40-75% of social workers experience burnout symptoms at some point in their careers. A 2018 NASW study found that social workers in child welfare and healthcare settings report the highest rates, with some studies showing up to 50% experiencing compassion fatigue specifically.
Is self-care considered a professional competency in social work?
Yes, self-care is embedded in the NASW Code of Ethics and CSWE Educational Competencies. The Code specifically states that social workers should maintain their physical and mental health to ensure professional competence. Many states now require continuing education on self-care for license renewal.
How much time should social workers dedicate to self-care daily?
Research suggests that even 15-20 minutes of daily self-care activities can significantly impact well-being. The key is consistency rather than duration. Studies show that social workers who engage in regular, brief self-care practices report better job satisfaction than those who only occasionally take longer breaks.
What are the most effective self-care strategies for new social workers?
New social workers benefit most from: 1) Regular supervision and peer support, 2) Setting clear professional boundaries from the start, 3) Developing a routine that includes physical activity, 4) Seeking mentorship, and 5) Engaging in reflective practices like journaling. Research shows these strategies significantly reduce first-year burnout rates.
How can agencies support social worker self-care?
Evidence-based organizational strategies include: manageable caseloads (research suggests max 20-25 for direct service), regular supervision, professional development opportunities, flexible scheduling, dedicated wellness spaces, EAP services, and creating a culture that normalizes self-care rather than viewing it as weakness.
Taking Action: Your Next Steps
Self-care in social work is not a luxury—it’s a professional responsibility and ethical imperative. As the research clearly demonstrates, social workers who prioritize their well-being provide better care to clients, experience greater job satisfaction, and maintain longer, more fulfilling careers in the field.
Remember that self-care is a process that requires ongoing attention and adjustment. No one will be perfect at it, and that’s okay. The goal is progress, not perfection. Start small, be consistent, and remember that by taking care of yourself, you’re ensuring you can continue making the meaningful difference that drew you to social work in the first place.
Ready to Build a Sustainable Social Work Career?
Whether you’re just starting your journey or looking to advance your practice, explore CSWE-accredited programs that prioritize student well-being and teach evidence-based self-care strategies. Learn more about social work career paths that align with your values and wellness goals.
