What do you do if you're feeling burnt out as a social worker?

1 Recognize the signs

The first step to prevent or overcome burnout is to recognize the signs and acknowledge how you're feeling. Some common signs of burnout include feeling tired, irritable, overwhelmed, or detached from your work or clients. You may also have trouble concentrating, making decisions, or managing your emotions. You may notice changes in your sleep, appetite, or health. If you notice any of these signs, don't ignore them or blame yourself. Instead, try to understand what's causing your burnout and seek help if needed.

2 Set boundaries

One of the causes of burnout is having too many demands and expectations on your time, energy, and resources. As a social worker, you may feel pressured to take on more cases, work longer hours, or deal with difficult or unsafe situations. To avoid burnout, you need to set boundaries and prioritize your own well-being. Learn to say no to requests that are beyond your capacity or scope. Communicate your needs and limits clearly and respectfully. Delegate tasks or refer clients to other resources when appropriate. Schedule regular breaks and time off to recharge and relax.

3 Seek support

Another cause of burnout is feeling isolated, unsupported, or unappreciated. As a social worker, you may face challenges that are hard to share or understand with others. You may also feel that you have to be strong and cope on your own. However, seeking support from others can help you reduce stress, cope with emotions, and find solutions. Reach out to your colleagues, supervisors, mentors, or peers for advice, feedback, or encouragement. Join a professional network or association to connect with other social workers. Seek counseling or therapy if you need professional help.

4 Practice self-care

Self-care is essential for preventing and recovering from burnout. Self-care means taking care of your physical, mental, emotional, and spiritual needs. It involves doing activities that make you feel happy, healthy, and fulfilled. Some examples of self-care are eating well, exercising, sleeping, meditating, reading, listening to music, or spending time with loved ones. Find out what works for you and make self-care a regular part of your routine. Self-care is not selfish or indulgent; it's a way of honoring yourself and your work.

5 Reconnect with your purpose

Finally, one of the ways to overcome burnout is to reconnect with your purpose and passion for your work. Remember why you became a social worker and what you love about your job. Think about the impact you have on your clients and the community. Reflect on your values, goals, and achievements. Celebrate your successes and learn from your failures. Seek feedback and recognition from others. Find opportunities to learn new skills, take on new challenges, or explore new interests. Reconnecting with your purpose can help you restore your enthusiasm and motivation for your work.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?