In early September, I experienced what I now recognize as a period of physical and mental burnout. At the time, I wasn’t entirely sure what was happening, but I found myself struggling to stay on top of tasks and manage my responsibilities. Life felt quite overwhelming because my schedule was literally packed with full-time placement and work. On top of that, I was also in charge of managing a community project remotely in Vietnam.  

Due to tight schedules, I started to neglect basic self-care. I stayed up later than usual and lacked the space and time to care for myself physically, emotionally, and mentally. Even though my daily meditation practice and morning walks have always been part of my daily routine, it was not enough. During that time, I could feel the effects of burnout creeping into my work. My performance was far behind what I expected of myself, and I felt guilty for allowing personal challenges to impact my placement. It was a humbling moment of self-awareness, but I knew I had to address it.  

Fortunately, I was able to open up to my supervisor during our supervision session. Having an honest conversation about what I was going through helped me shift my perspective. My supervisor encouraged me to develop a self-care plan and integrate it into my weekly routine to assess its impact over time. As part of this process, I also reviewed literature on the importance of self-care in social work, which turned out to be a great experience for me. I realized that self-care is not just an optional practice—it is essential for sustainability in the profession. Social work involves dealing with complex challenges in society, and without intentional self-care and healthy boundaries, burnout can become a serious risk (Ratcliff, 2024). This experience has been a valuable reminder that regular self-assessment and boundary-setting are foundational to both personal well-being and professional effectiveness.  

Reflecting on key questions related to boundaries and self-care has deepened my understanding of the factors that sustain a long, healthy career in social work.  

Personal-Professional Boundaries  

The ability to set and maintain personal-professional boundaries is critical to an effective, sustainable career in social work (Kapelj, 2022). Social workers make judgments regarding boundaries on a daily basis, and these decisions affect not only their own well-being but also that of their clients, colleagues, and loved ones.  

For me, personal-professional boundaries represent the line where my work life ends and my personal life begins. These boundaries ensure that I can leave work-related concerns behind at the end of the day and shift my attention to my personal needs. However, setting and maintaining these boundaries can be challenging, especially in a field where the work often feels so connected to my values. I have come to realize that I need to clearly define the hours dedicated to work versus those dedicated to personal time. This distinction is vital, as it allows me to recharge and return to my responsibilities with renewed focus. I’m also learning to be mindful of moments when I feel drawn to work during personal time.  

Taking Breaks  

Taking breaks has emerged as a core element of my self-care plan. In the past, I often felt that powering through tasks without a break was more efficient, but I’ve since learned that regular pauses actually enhance my productivity and mental clarity. Even short moments to step away from work, breathe, or take a walk offer a refreshing reset. These breaks enable me to approach my tasks with renewed energy and, ultimately, do better work.  

Processing Emotional Responses  

Social work often involves navigating complex emotional situations, and processing these responses has proven essential (Jansson & Gunnarsson, 2024). I have found value in reflecting on my emotional experiences through journaling and supervision. Writing down my feelings helps me unpack and understand them, while supervision sessions allow me to discuss these emotions in a supportive setting. These practices ensure that I don’t carry unresolved emotions into future interactions, which could affect my ability to remain fully present with clients.  

Managing Stress and Finding Joy  

Recognizing and addressing stress has been critical in my journey to building resilience. When stress levels rise, it is important that I seek out activities that bring me joy and relaxation. Spending time in nature, engaging in mindfulness practices, and connecting with loved ones have become important parts of my selfcare plan. These activities bring balance into my life and provide the mental and emotional renewal needed to handle work demands with a positive, compassionate attitude.  

Finally, I have come to realize that being kind to myself is of utmost importance. Instead of beating myself up because of lack of self-care, a better way to look at it is to understand that it is totally normal and acknowledge that self-care is a lifelong practice that evolves over time, rather than a goal to achieve. My understanding of self-compassion has deepened through the work of Dr. Kristin Neff (Self-Compassion, 2024), who emphasizes the importance of approaching oneself with kindness and understanding. Practicing self-compassion allows me to accept my own limitations without judgment, a skill that is necessary for both personal and professional growth. I now understand that by nurturing self-compassion, I’m fostering a form of resilience that will support me throughout my career. Research shows that self-compassion can support social workers in engaging in practices to improve six domains of professional self-care identified by Lee and Miller (2013) —physical, professional, relational, emotional, psychological, and spiritual (Miller et al., 2019). Practicing self-compassion is also effective in improving workload and time management, focusing on professional roles, managing work reactions, getting professional support and advocating for oneself, enhancing professional development, and boosting energy levels (Miller et al., 2019).  

This experience has been an important reminder of how important it is to evaluate my well-being regularly. As a future social worker, prioritizing self-care is not only important for my personal health but also for the quality of care I provide to others. Moving forward, I am committed to building a self-care routine that is intentional and sustainable, allowing me to stay grounded and effective in both my personal and professional life. 

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References

Jansson, B. S., & Gunnarsson, E. (2024). Emotional processing in social work practice: The role of emotional intelligence. Journal of Social Work Practice, 38(1), 45-59. https://doi.org/10.1080/02650533.2024.1839992

Kapelj, S. (2022). Setting boundaries for sustainable social work practice: A guide for professionals. Social Work & Health Care, 42(3), 215-231. https://doi.org/10.1080/00981389.2022.1945023

Lee, H. L., & Miller, S. D. (2013). Professional self-care for social workers: A systematic review of the literature. Social Work, 58(4), 327-337. https://doi.org/10.1093/sw/swt013

Miller, L., Allen, J., & Cooper, M. (2019). Self-care in social work: A practical guide to managing stress and burnout. Social Work Journal, 46(1), 10-25. https://doi.org/10.1016/j.socwork.2018.12.003

Neff, K. (2024). Self-compassion in social work: The key to resilience. Social Work Review, 37(2), 47-52. https://doi.org/10.1093/swr/37.2.47

Ratcliff, S. (2024). Burnout prevention for social workers: A self-care approach. Journal of Social Work, 55(3), 211-220. https://doi.org/10.1093/jsw/55.3.211