Self-Care, A-to-Z: 7 Strategies for Self-Care in Seasons of Stress (SOS)

by Erlene Grise-Owens, Ed.D., LCSW, LMFT, MSW, MRE, lead co-editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals

     To paraphrase Charles Dickens: These are the “worst of times” for stress; these are the “best of times” for self-care! Holidays are particularly stressful for helping professionals.  Neglect of self-care is accepted as part of the Season of Stress (SOS).

     However, SOS calls for even more intentional self-care.  Consider small steps and strategies, rather than unrealistic expectations. Here are seven suggestions for SOS self-care. 

  1. Practice Mindful Moments.  With the frenetic pace, we miss out on those moments that make the holiday season meaningful and enjoyable. Integrate times in your day to simply NOTICE and be present.  Intentional practice of presence can be while standing in a line; observing a child opening a gift; savoring a cup of tea. Give yourself a self-care PRESENT!
  2. Take Deep Breaths.  Our bodies react to stress and we, literally, forget to breathe, which leads to more (dis)stress. Taking deep breaths intervenes in this cycle.  Post reminders:  Stop! BREATHE! Assign yourself to “see the red light in traffic as a sign to BREATHE!” or “hear the phone ringing as a call to BREATHE!” 
  3. Enjoy Brief Breaks.  Realistically, SOS results in neglecting basics.  SO, practice “Take 15”! Losing sleep? Take 15 minutes to nap.   No lunch break?  Take 15 minutes to savor that healthy(ish) snack.  No time for exercise?  Take 15 minutes to do some stretches or take a brisk walk outside.  Do NOT just work in these “15 minutes” when convenient; put them on your to-do list—as a commitment!
  4. Delete To-Do Items.  Make a list of all your tasks for the day.  THEN, select one item and DO NOT do it!  Find relief from an overwhelming to-do list, simply by taking something off it!  (NOTE:  Take 15, per above, stay!)
  5. Dispense Big Hugs.  Scientifically, hugs reduce stress. During SOS, dispense hugs generously!  Hugs are a free, easy, healthy, and happy way to celebrate SOS!
  6. Ask for Help. Most helping professionals have difficulty asking for help.  During SOS, intentionally ask for help for significant needs, like emotional support, or just aid in daily activities. Recently, at a harried pace, I was toting materials into the building; someone asked if she could help.  Usually, I’d say, “Thanks!  I’ve got it.”  But, I said, “Yes!  Actually, that would be great!”  We, each toted in a couple of loads, and another person held the door for us.  Accepting this small gesture was just enough relief.
  7. Plan Ahead.  “We cannot pour from an empty cup.” SOS is “cup draining.”  Realistically, our work is going to have these seasons!  However, operating on SOS empty is unsustainable.  So, TODAY, schedule a time in January to recover from this SOS and refill your cup.  (Perhaps a “free” day—sleep late, putter, and just BE.) As part of that refilling, (re) design a self-care plan for the new year.  Negotiate with your supervisor and/or team members how to support this wellness commitment.

     Remember, in the new year, contact me if you want to contribute to our conversation about self-care successes, struggles, and strategies.

Peace, Love, & Self-Care, Erlene

drerlene@gmail.com

Dr. Erlene Grise-Owens, Ed.D., LCSW, LMFT, 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 social work education curriculum. Previously, she served in clinical and administrative roles. She has experience with navigating toxicity and dysfunction, up-close and personal! Likewise, as an educator, she saw students enter the field and quickly burn out. As a dedicated social worker, she believes the well-being of practitioners is a matter of social justice and human rights.  Thus, she is on a mission to promote self-care and wellness!