Being a support worker means you give a lot of yourself. You build strong bonds and make a real difference in the lives of people and their families. This job needs a special mix of understanding, patience, and strength because support workers often do extra to help those they care for.
While this work feels good, it also takes a lot out of you emotionally, physically, and mentally. It can be sad and hard when you work with people whose health might not get better, or who feel alone.
This means that looking after yourself is essential for you to keep giving kind care without burning out.
When support workers put their own well-being first, they not only protect their health, but it also helps them do better work, maintain high standards, and give their clients the best possible care. This makes self-care a key part of being a good and responsible caregiver.
Why self-care is vital for support workers
Being a support worker is deeply rewarding, but it also comes with unique challenges that can take a significant toll if not actively managed. You're often exposed to difficult situations, emotional complexities, and the inherent vulnerability of the people you support.
This constant giving makes support worker self-care an ethical and professional imperative.
Statistics reveal that over a third of workers in this sector report burnout, with disability support being among the most affected areas. This isn't merely about feeling tired; it's a profound state of physical, emotional, and mental exhaustion that leads to disengagement and reduced effectiveness. The 2022 NDIS Workforce Retention survey, for instance, found almost half (43%) of respondents feel burned out a lot, and a significant 12% feel burned out almost all the time.
Beyond the physical demands, the emotional and psychological toll is substantial. Support workers frequently encounter challenging behaviours, complex personal circumstances, and at times, even traumatic events experienced by their clients.
This can lead to carer's guilt, compassion fatigue, vicarious trauma, and heightened levels of stress, anxiety, or depression if not properly processed. Worryingly, one study revealed that 16% of disability support workers reported high psychological distress levels consistent with serious probable mental illness.
The role can also involve physically demanding tasks, from assisting with personal care and mobility to performing manual handling, and neglecting physical well-being can lead to injuries and chronic pain.
And for those working across multiple clients or in casual roles, the lines between work and personal life can become blurred, making it difficult to switch off and preventing adequate rest and recovery.
Ultimately, when a support worker is depleted, their ability to provide the highest quality of person-centred care is compromised. Self-care isn't a selfish indulgence; it's foundational to sustained empathy, patience, and professional efficacy.
When carers prioritise their health, they remain more attentive, patient, and capable, directly benefiting those they support.
Practical self-care strategies for support workers
Recognising the challenges is the first step; taking proactive measures is the next. These actionable strategies for support worker self-care are designed to help you thrive in your demanding yet vital role.
Establishing clear boundaries is essential. Define precisely when your workday begins and ends, and commit to these limits. Avoid the temptation to check work emails or take calls outside your designated hours unless it's a genuine emergency.
It's crucial to clearly communicate your availability to clients and agencies, understanding that saying "no" to extra shifts when you're already feeling stretched is an act of self-preservation, not a sign of weakness.
Healthy body, healthy mind
Prioritising your physical well-being means recognising that your body is your essential tool. Try to incorporate regular physical activity that you genuinely enjoy – whether it's a brisk walk, dancing, yoga, or a gym session.
Exercise is a powerful stress reliever and mood booster. When Like Family co-founder Mat became the primary carer for his parents, he realised that self-care was an essential part of the process, as he revealed in the Like Family podcast Heart to Heart:
I was always exercising because I knew that if I didn't look after myself, how could I care for someone else? And that's really important. If you can take care of your own mental health or physical and physical health, it's really hard to care and love for someone else.
Fuel your body with regular, balanced meals; while it's easy to opt for quick, unhealthy choices when busy, nutritious food supports sustained energy and mental clarity.
Aim for consistent, adequate sleep, and cultivate a relaxing bedtime routine to help you unwind and ensure restorative rest. And remember, don't neglect your own medical appointments; proactive health management can prevent minor issues from escalating into significant problems.
Love yourself
Cultivating emotional resilience is vital given the immense emotional demands of support work. It's critical not to bottle up difficult emotions. Instead, talk to a trusted colleague, supervisor, friend, family member, or a mental health professional. Debriefing after challenging shifts can be incredibly helpful for processing difficult experiences.
Practice self-compassion by being kind to yourself – acknowledge that you're doing a hard job and perfection is an unattainable standard. Even short bursts of mindfulness can make a difference. Try taking a few deep breaths, focusing intently on your senses during a meal, or using a guided meditation app. These practices can help you stay grounded and manage stress at the moment.
Dedicate quality time to hobbies and interests that bring you joy and a sense of purpose outside of work, such as reading, gardening, painting, or spending time in nature, as these activities provide a vital emotional recharge.
Get by with a little help from your friends
Building a strong support network means understanding that you don't have to navigate this journey alone. Connect with peers who are also support workers; they understand the unique nuances of your role and can offer invaluable empathy and practical advice.
Lean on your friends and family, and try to maintain strong relationships with people outside of work. These relationships can offer a different perspective and remind you of your identity beyond your professional role.
If you find yourself consistently feeling overwhelmed, anxious, or depressed, do not hesitate to reach out for professional support from a GP, counsellor, or therapist.
Finally, continuously learn and grow within your profession. Feeling competent and confident in your role can significantly reduce stress. Stay updated with best practices and seek relevant training opportunities; this enhances your skills and boosts your sense of success.
Deepening your understanding of the specific conditions or challenges your clients face can help you feel more prepared and less overwhelmed in your day-to-day work.
Supporting the supporters at Like Family
At Like Family, we don't just care for our clients; we care for our Social Carers too. We understand that your well-being directly impacts the quality of support you provide. Our approach to creating a positive and sustainable environment for support workers is deeply embedded in our core mission.
We recognise the importance of work-life balance, which is why we offer flexible work arrangements, aiming to provide shifts that integrate seamlessly into your life. This helps reduce the constant pressure of being "on call" and supports your personal needs.
We prioritise compatibility by striving to match our Social Carers with clients where there's a genuine connection, making the work more enjoyable, more fulfilling, and ultimately, less stressful.
Invest in yourself
Support worker self-care is not a selfish act; it's an essential investment in your long-term capacity and commitment. By prioritising your well-being, you become more resilient, more compassionate, and more capable of delivering the high-quality, person-centred care that your clients deserve.
It's a fundamental commitment to your health and a recognition of the invaluable contribution you make to society.
Remember, you are irreplaceable. Your well-being matters.
Are you a support worker looking for a supportive environment that values your self-care?
Need support for yourself or a loved one?