Love your support work: Self-care to prevent burnout

When you spend a lot of time caring for others, it can sometimes be easy to forget about your own physical and mental wellbeing.

I’ve experienced burnout many times in the past 10 years while working as a disability support worker and find that taking time out to re-energise is key.

It can be easy for support workers to miss the early signs of burnout or even suppress them and think they will go away. I was in my late teens during my early years of support work and tended to do this, too. But now that I have “lived and learnt” I know better.

As we come out of lockdown, where many support workers were under even more pressure than usual (think of all the extra cleaning, COVID-19 precautions and sometimes even protective clothing) it’s a good reminder that you also need to look after yourself.

As a support worker you have many challenges. Long shifts with complex clients require your full commitment. This can be mentally draining and leave you tired even when you haven't physically worn yourself out during a shift.

When working closely with people who may be experiencing hardship in their own lives it can be hard not to take those issues home with you. This can cause you to burn out fast, even to the point of having to leave the sector.

Here are a five activities and ideas you could consider for self-care:

1. Try new things: It can be as simple as experimenting with a new recipe at home or planning a holiday to somewhere you’ve never been before. When I do my weekly meal plan I always try to add one new item to the list each week. It doesn't have to be a meal, it might just be a snack, but it keeps things interesting. I also love organising a holiday. I prefer not to plan too much. I just buy a ticket, book a few nights accommodation and decide the rest once I'm there. But I know that isn't everyone’s cup of tea and for some planning all the details can be half the fun.
   
   
2. Schedule time for a hobby: Take 3-4 hours a week to learn a new language or skill to give you a break from your daily routine. If you are like me and sometimes lack the willpower to stick to learning a new skill or are tempted to skip a session to fit in just one more episode of Friends you should try a weekly planner. Schedule all your self-care activities and remember don't just check it and forget it. Instead treat it like a shift and make sure you stick to it. You will be ordering snails at the Eiffel Tower in fluent French in no time!
   
   
3. Meditation and massage: I began to meditate during lockdown and committed to learning one new technique a week such as breathing or self-massage to loosen up after a long week. For myself, a self-massage worked wonders to de-stress after a long day and it only took a few minutes. I found it was great before bed as it also worked wonders for my sleep.
   
   
4. Turn the volume up: I love music and find it the best way to relax after a shift on the drive home. Sometimes if it's an extra long day I even take the scenic route so I can fit in an extra song or two. The same goes for getting ready, especially for an early morning shift. There is nothing like a hot shower and pumping up the playlist to ensure you start your shift with the right energy and a smile on your face.
   
   
5. Get moving: Last but not least, exercise. For those who know me well it takes more than scheduling and a good playlist to keep on top of an exercise routine. But numerous studies show that it's important to keep moving. Although exercise isn't my thing, I am stubborn and competitive so setting a challenge with myself, friends or work colleagues is a great motivation.