Self Care Strategies: Do you have one?
One thing I’ve learned from my observations of social care students over the years is that they can be caring to a fault. This is what makes them empathetic workers capable of building and maintaining trusting relationships in practice. However, it can also be their Achilles heel. I have noticed a trend that generally happens somewhere around the middle of semester 1, year 2 when the realisation that you can’t pour from an empty cup starts to set in. It’s a time when students are often juggling competing demands including their first placement, part time job, being a supportive family member, partner and friend among other often complicated issues in their lives. Sometimes the realisation comes a little too late and often after a difficult lesson in feeling overly stressed, overwhelmed or worse…burnt out!
Some people view self-care as a luxury few can afford, a modern fad that creates opportunities for influencers to upload videos of their bath bombs slowly fizzing into their bubble bath as if it will melt away the day’s problems. Hey, maybe it will, maybe that’s what works for them or for you-the important things is taking time to identify self-care strategies that truly work for YOU. Building self-care into your routine will be the most robust way of protecting your wellbeing as you negotiate the rewarding and challenging aspects of your career. It took me years of being bored in long hot baths and getting frustrated by my inability to meditate before I finally realised what works for me and so I’m sharing here in case they work for you too….
Lists, lists and more lists. My excitement about going to Spain on holidays is less to do with the sun or sand and more to do with the massive Ale-Hop stationary haul that I know is coming home with me. Sometimes my need for a list is urgent and is written on a scrap of paper between meetings or classes but mostly I try and follow my tried and tested ritual either on a Monday morning or Friday evening to help feel prepared and in control of the week ahead. A fresh page in a fancy (optional) notebook, different coloured pens, pretty highlighters, scalding hot cup of tea and the dulcet tones of Leonard Cohen in the background and I am ready to go. I have been known to write things on a list that I’ve already completed just to have the satisfaction of crossing it off and reminding myself of the progress I’ve made (trust me I’m aware this is not normal, but I strongly encourage you to try it and see how satisfying it is for yourself!). This will also prevent the very act of writing a list of all the things you have to do adding to the feeling of being overwhelmed. Write down everything, no matter small and then ☑-SO satisfying!!
Podcasts There are few things more satisfying than realising the latest episode of your favourite podcast has dropped. I put in my earbuds and either head out for a walk or I don the rubber gloves and get to scrubbing. It allows me to be transported to a different world where I am absorbed in the discussion rather than thinking about what I need to prepare next. My favourite is the Blindboy podcast. It is not for those with sensitive ears and you never know what you will get and that’s why I love it. Blindboy has autism and every week he delivers a ‘hot take’ on current affairs as well as interviews with inspiring people like Dr Katriona O Sullivan, author of Poor and Cillian Murphy. His authenticity and passion for social justice combined with his perspectives on how to keep our ego and humility in check, I think make it the perfect podcast for aspiring and qualified social care workers. I recommend starting at the beginning but an episode that resonated with me was no.344 ‘my mental health plan for April’.
Incorporating principles of Hygge Hygge is a Danish way of living that makes long cold winters cosier and more bearable. I, like many people, struggle the most in winter when I can’t get out for fresh air or much needed Vitamin D. Incorporating principles of Hygge into my everyday life has made some subtle differences that turn miserable dark evenings into joyful experiences. Turning on a nightlight and soft music when reading, the slow burn of a candle and a warm blanket while watching a movie are just some of the things that remind us that all moments are to be enjoyed especially during our self-care time. There are ten principles in total some of which include togetherness, relaxation, indulgence, gratitude, presence and comfort and you can learn more about how to bring them into your self-care plans here https://draxe.com/health/hygge/
Getting into Nature Ok I know this one is a bit of a cliché and when you’re feeling stressed and want to lose yourself in a share bag of crisps and some trashy reality TV there is nothing more annoying than someone imparting the amazing unheard-of advice that you should get out for a walk. But guess what? They’re right! There is no substitute for the natural high of reaching the summit of a mountain or the tingle of your skin as you sip hot tea after a dip in the cold sea. For me, nature represents consistency. Knowing the trail on the mountain will be waiting for as it always is, that the daffodils will raise their curious heads in Spring and that swans will say hello from the river offers comfort and a sense of stability when things elsewhere are chaotic. Of all the self-care tips, I think this is the one most of us know is good for us but struggle to prioritise-I know I could be better, but I always feel fantastic after even just 30 minutes of fresh air and blood circulating. By all means after your walk/swim/cycle is done feel free to head back to the couch with the tea and crisps (and don’t forget your hygge blankie).
Re-watching, re-reading or re-listening It wasn’t until I started rewatching Schitt’s Creek for the 3rd time that I understood this was actually a self-care strategy that I hadn’t even known I was doing. I mean don’t get me wrong I LOVE the show, who doesn’t love Moira Rose? But what re-watching a show, re-reading a book or re-listening to an old episode of a podcast offers is a sense of familiarity. I feel calm and comforted by knowing what’s going to happen, no surprises or tense moments, just mindless watching or listening that allows the chatter in my brain to quieten. It allows me time to be present physically but doesn’t require any emotional or mental input and after a day of lots of peopling and holding other’s emotions that’s exactly what is needed.
So those are my daily/weekly strategies that help keep my mind clear and focused and allow me to check in with how I’m doing. They won’t suit everyone, and they are for maintaining positive mental health rather than dealing with heavier issues. There are times throughout your career where self-care will need to look very different from the trivial tips and suggestions mentioned here. Where extra professional supervision or even psychotherapy is required to support your well being and/or issues you are dealing with in practice. However, adopting daily strategies will help you recognise your own patterns and when you need that extra help earlier so you can seek the support you need. Now, I’m off to boil the kettle, light a candle, but cant decide-latest episode of Blindboy or first episode of Shitt’s creek again???