Self-Care Tips for Helping Professionals by Laura Balin LCSW
The concept of self-care has been ingrained in us as helping professionals and many of us learn that self-care is related to taking action externally.
We’ve all heard the cliche messages to “get a massage” or “get a pedicure” when burnout appears, and while these activities are most definitely self-care, they are not the all-encompassing, end-all, be-all of what self-care fully entails.
After spending the past few years during the pandemic living in a rural community in Washington State, 2,000 miles from family and friends, I decided to fully commit to tuning inward and working toward practicing holistic self-care. I’ve come to believe self-care is working toward finding balance in multiple areas in our lives and in varying ways throughout life.
Self-care will look different for each of us depending on the day, the circumstance, and the time in our lives. Self-care is a living document and is constantly changing as we grow and evolve as individuals and professionals.
If you take away anything from this post, it would be to remember this statement:
Self-care is not an act of selfishness.
But what if it doesn’t come easily for you?
That’s okay because self-care is an on-going, ever evolving practice. Many of us pursue careers in helping professions to provide others with the tools to live more fulfilled lives. In order to fully and completely do this in a sustainable and compassionate way, we have to acknowledge that self-care is a necessary part of doing this work.
Now for some practice.
I’d like to provide some tools for assessing your personal self-care challenges, and then discuss some areas that more fully encompass self-care.
Below are two questions I will regularly pose to both assess and address areas in life that might need more self-love and attention. Perhaps take this as a moment for self-reflection, and an opportunity to set small, realistic, attainable goals for yourself.
“What are 1-2 ways I am holding myself back physically, emotionally, mentally, and spiritually?”
“What are 1-2 ways that I can address each of these areas in the next day, week, and month?”
Here is a non-exhaustive list of what self-care entails. When these areas are balanced, we are able to prevent burnout, be fully present in our lives, and are able to show up as our best selves, supporting others to also be their best selves.
Setting boundaries - This one is key, and one of my personal favorites (hence why I put this first). Ensuring healthy boundaries between work and personal life takes practice but is one of the most important aspects of overall wellness. This might look like making a realistic work schedule, taking breaks or time off regularly, or keeping work at work. I always say this can be easier said than done, and it does take practice! We teach others what our boundaries are, and you get to decide what they look like for yourself. If you’re not sure where to start, perhaps ask yourself this: “Where in my life do I struggle to set and maintain boundaries?”.
Prioritizing sleep and healthy sleep habits - Most people struggle with quality sleep and healthy sleep habits, especially in the age of cell phones. Sleep is essential to regulating our brains and mental health, detoxifying our bodies, and feeling more focused and able to concentrate during the day. One of the first things I will ask when someone struggling with their mental health, is “How have you been sleeping?”. If we aren’t sleeping well, other areas like physical and mental wellness may also be compromised.
Physical activity - We hear this a lot, “get more exercise and you’ll feel better!”, and while this might be true, physical activity does not need to be strenuous like a HIIT workout or going for a 10 mile run every day. Research shows that “30 minutes of moderate-intensity exercise, three times a week” may “reduce anxiety, depression, and negative moods by improving self-esteem and cognitive function”. Some examples of this could be walking, gardening (especially as the weather gets nicer), swimming, and one of my personal favorites, dancing and shaking.
Connecting with your support system - Our work is not always easy, and it’s so important to regularly seek out support from friends, family, and colleagues. Although we go into this work to support others, we also need to make time to seek out support from those in our life that lift our spirits and bring us joy and comfort.
Finding time to have fun - It is so important to take time to do fun things in our life. I am sure many of you would encourage your clients or patients to do the same, and its a helpful reminder that we need the same. Even if it’s as simple as calling up that friend that always makes you laugh, or watching an episode of that TV show. When I was working in the Native American community in Washington, I quickly learned that humor was a big part of the culture, and something I work toward incorporating into my own life.
Practicing self-reflection - This might look like taking a step back, practicing mindfulness, journaling, or checking in with your supervisor or colleagues. I find that self-reflection can be most helpful when consulting with others, as it can also give you further insight into the areas in your personal & professional life that might need more attention.
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