Self-Care A-Z: Self-Care for Humans

by Erlene Grise-Owens, EdD, LCSW, MSW, MRE, and Trace Fleming-Trice, LICSW

I’m excited about my new job at a crisis center. But, it’s the first week of training and already I’m wondering if this field is right for me. Part of the training is listening to crisis calls. Mostly, I’ve been fine. But, an intensely emotional call triggered some of my past experiences. I became so stressed that, hours later, I still feel nauseous. Should I leave this position because it upset me so badly today? Am I really cut out to do this work?—“Amy”

Social Workers Are Human

     Amy’s scenario represents a common theme. People enter the field with deep passion and purpose. Then, they experience the toll of human pain and believe they, as professionals, should be unaffected. This dynamic is rooted in several intersecting, harmful misperceptions about self-care, which can be summarized by an overarching myth— “Social Workers must be Super-Heroes.”

     We’re here to dismantle that myth and definitively assert: Social Workers Are Human. As such, we must attend to our human-ness. This need is even more crucial when we’re engaged with human dynamics that require intense engagement, empathy, and advocacy. Amy’s experience must be recognized as a normative human response.

Self-Care: A Lifestyle for the Stressed and Human

     Internalizing the Super-Hero expectation, Amy’s human response feeds self-doubt. This common scenario is an important indicator that self-care is essential. Notably, self-care does not deny or remove all the stressors and triggers. No magical cape makes these challenges disappear when we enter our professional roles.

     Instead, self-care involves acknowledging the challenges that arise in consequential and complex work. Rather than being a superficial escape or unrealistic denial, self-care provides proactive ways to moderate problematic effects. Taken seriously, self-care informs and guides healthy responses in extremely difficult work. It mitigates negative impacts, whilst maximizing meaning and joy. Self-care is an integrated lifestyle for the stressed and human.

Acknowledge, Identify, Integrate

     In general, we suggest this approach:

  1. Acknowledge our own human-ness and the stress of the work.
  2. Identify ways to honor our human-ness and address the stressors.
  3. Integrate—consistently and compassionately—these strategies into a lifestyle, both personal and professional.

     All of us must take the first step, acknowledge, which is a fundamental—yet seriously neglected—aspect. Then, each person’s self-care is individualized. Do NOT look for a one-plan-fits-all. Take into account your circumstances, preferences, and values.

     At the same time, we can learn from each other about how to identify strategies to integrate into our human lives. For instance, because Amy’s scenario is common, here are suggestions with wide application. First, remember the importance of debriefing with a trusted mentor, supervisor, peers, or team. If not readily available, seek out these resources. Journaling can be a debriefing tool. Professional support networks, including online connections such as the Self-Care for Advocates Facebook Group, are excellent resources.

     Oftentimes, engaging in therapy is an important self-care commitment. This set-aside space can be vital in helping acknowledge human-ness, including specific stressors/triggers, and in identifying ways to cope. Also, pursuing professional development through ongoing trainings, reading, consultation, and so forth is an important aspect of self-care. For example, although hopefully part of her orientation, Amy would likely benefit from learning more about vicarious trauma and other relevant topics. Learning in community is often a self-care support. Experiences like the SCFA National Self-Care Conference For Anti-Violence Advocates, where she’s surrounded by other helping professionals experiencing similar situations, can help.

     It's important to prioritize wellness routines, such as healthy movement, rest, nutrition, and hydration. Also, it’s critical to integrate self-care into your work day. For example, Amy might benefit from transition rituals that work for her to regulate, especially after an intense call. For instance, we’ve integrated breathing and grounding exercises. Trace takes a cool shower after particularly intense work days or listens to loud, rage music in the car to vent. Erlene prioritizes monthly massages. We both find yoga helpful. Colleagues use Reiki and tapping to soothe and regulate. 

     In addition to these self-care strategies to moderate the negative stressors, honor your humanness by accentuating the full-ness of being human. For instance, be intentional about prioritizing your humanness through identifying and integrating creativity, connections, and compassion. After all, dear Amy-Human: Helping human-kind starts with being kind to human-self. 

Dr. Erlene Grise-Owens, EdD, LCSW, MSW, MRE, is a Partner in The Wellness Group, ETC.  This LLC provides evaluation, training, and consultation for organizational wellness and practitioner well-being. Dr. Grise-Owens is lead editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals.  As a former faculty member and graduate program director, she and a small (but mighty!) group of colleagues implemented an initiative to promote self-care as part of the social work education curriculum. Previously, she served in clinical and administrative roles.

Trace Fleming-Trice, LICSW (she/her), is the Founder and Executive Director of Self-Care For Advocates and the Director of Field Education for the Social Work Department at Talladega College.