Top Strategies to Stay Resilient
Managing Stress as a Social Worker is a well-known challenge!
The high demands of the job, excessive caseloads, emotional exhaustion, and limited resources make managing stress a critical skill for social workers. Not only can these factors impact your mental health, but they can also affect your ability to provide the best care for those who rely on your services.
In fact, a study by the British Association of Social Workers (BASW) revealed that 80% of social workers report stress negatively impacting their job performance. Top stressors include overwhelming caseloads, lack of supervision, and even workplace bullying. Alarmingly, 1 in 10 social workers consider leaving the profession due to stress.
At Portman Recruitment, we’re committed to supporting our social workers in managing stress effectively. Below are our top practical strategies to help you reduce stress, stay focused, and prioritise your well-being.
Be sure to check out our Social Work Career Guide and the Social Work Toolkit for help, tips, advise and support.
Recognising Stress Symptoms in Social Work
To manage stress, it’s essential to recognise its early signs. Common symptoms of stress among social workers include:
- Physical signs:
Headaches, sleeplessness, and fatigue. - Emotional signs:
Anxiety, irritability, and a sense of being overwhelmed. - Cognitive signs:
Memory issues, trouble concentrating, and indecision.
Track your stress triggers by noting situations or tasks that make you feel anxious. Whether it’s difficult client interactions, overwhelming paperwork, or lack of resources, identifying these stressors is the first step in managing them. Once you recognise the patterns, you can implement strategies to reduce their impact on your day.
Build a Strong Support Network
Seeking support is vital
Whether it’s a colleague, supervisor, friend, or family member, having someone to talk to can help relieve pressure. You don’t have to carry the burden alone. Reach out to your network when you feel overwhelmed—sometimes, just sharing your concerns can ease your mental load.
Make time for self-care by engaging in social activities and hobbies that help you unwind. Schedule regular catch-ups with friends or take part in activities that bring you joy to balance out the demands of your work.
Effective Time Management Techniques for Social Workers
Managing a high caseload is one of the most significant stressors in social work, so mastering time management can reduce overwhelm. Here’s how you can take control of your day:
- Prioritise tasks:
Create a daily or weekly to-do list, categorizing tasks by urgency and importance. Focus on high-priority tasks first and break them down into manageable steps. - Set boundaries:
Learn to say no when necessary or ask for help when your workload becomes too much. - Use time blocks:
Allocate specific time slots to each task, ensuring that less critical tasks don’t eat into time needed for more urgent work. - Take micro-breaks:
Spending just 10 minutes a day on activities like a short walk, listening to music, or breathing exercises can re-energise you and improve your focus.
Learn to Switch Off:
Separating Work and Personal Life
One of the hardest aspects of being a social worker is leaving work-related stress at work. However, it’s crucial to develop strategies for switching off and preventing burnout.
- Set clear boundaries:
When the workday is over, turn off your work phone and email notifications. - Engage in hobbies:
Whether it’s reading, exercising, or spending time with loved ones, make sure you have activities that help you recharge. - Practice mindfulness or meditation:
These techniques can help you relax and mentally distance yourself from work stress. Apps like Calm or Headspace can guide you through easy daily mindfulness exercises.
Focus on Your Health and Happiness
Maintaining good physical health can significantly improve your mental resilience. Studies show that regular exercise boosts endorphins, helping to combat stress and improve mood. Incorporating simple habits like daily walks or a balanced diet can make a world of difference.
- Exercise regularly:
Try to schedule in some form of physical activity—whether it’s a quick workout or a morning walk—before your day starts. - Eat well:
Balanced, nutritious meals can help keep your energy levels steady throughout the day. - Create a routine:
A predictable daily routine that includes self-care activities can reduce feelings of chaos and stress.
Support is Always Available
At Portman Recruitment, we understand the unique challenges of social work, and we’re dedicated to offering guidance and support. If you’re feeling overwhelmed by stress or considering a career move, please don’t hesitate to contact us. We’re here to help.
Whilst stress is inevitable in social work, it’s possible to manage it with the right strategies and support systems in place.
