15 Ideas for Self-Care and Avoiding Burnout

As the saying goes, ‘You can’t pour from an empty cup.’ Nowhere is this more true than in the education and health and social care sectors. Juggling multiple roles and responsibilities, coping with unpredictable situations, and having complete responsibility for those in our care, it can sometimes feel impossible to prioritise self-care.

Exhaustion can affect our patience, willpower, self-control and judgement, and we risk becoming overwhelmed and burnt out.

Self-care, then, must be a priority for all of us. We need to look after ourselves, so that we, in turn, can provide the best possible support to the individuals in our care. While ‘self-care’ means different things to different people, this checklist can serve as a handy starting point and can be adapted to meet individual needs.

1: Beware perfectionism

We are in caring professions because we really do care, but if we worry too much about doing things perfectly, we can end up becoming highly self-critical and judging ourselves.

We can’t be perfect all the time: we could always do things better. While striving to improve is not intrinsically a bad thing, often, ‘good enough’ is all that is needed for many of our daily tasks. We can be someone who is improving incrementally all the time, but also someone who prioritises their own needs and not just those they care for.

2: Try not to think about work all the time

As caring, committed professionals, our roles can sometimes feel all-consuming and it can be hard to switch off. However, it isn’t healthy or constructive to think only about work, especially outside of working hours.

Although it can be tricky, we can set boundaries around the time we dedicate to thinking about work, and become more conscious of when these thoughts arise during other times. Developing this self-awareness around our thoughts can help us find a healthier work-life balance.

3: Phone a friend

It can be great to talk about work and share our experiences – good and bad – with others. But sometimes, we can find ourselves talking about nothing but our job, which makes it impossible to switch off.

If in-person meet-ups are hard to arrange, we can keep in touch with friends and family using our phones. A quick call or text message can keep us grounded and help put work into perspective.

4: Make the most of downtime

There are few things more enjoyable than losing ourselves in the moment and becoming completely absorbed in an activity we enjoy. It might be a particular sport, walking in nature, knitting or craft, or spending time with family members and loved ones.

Taking up a new hobby and filling our spare time with the things we love most adds enrichment and relaxation to our busy lives.

5: Indulge in ‘guilty pleasures’

Many of us pride ourselves on being busy, productive people. However, sometimes doing nothing is just what we need, to help us look after ourselves.

Indulging in so-called ‘guilty pleasures’ can be a great way to reset and recharge, so that we can be all the more productive when we do return to work – and despite their name, we really have no reason to feel guilty!

‘Guilty pleasures’ may include:

• binge-watching a favourite comedy, drama, or reality TV
• escapist fiction and a good long soak in the bath
• scrolling social media
• computer gaming
• listening to podcasts
• pyjama days and a long lie in

6: Practise mindful meditation and breathing exercises

We often tell individuals who are distressed or anxious to focus on their breathing, to help restore feelings of calm. Slowing down, pausing, and engaging in simple breathwork can help us relax when we feel overwhelmed.

We can raise our awareness of our thoughts through mindful meditation, enabling us to better understand what is going on inside our own heads. There are lots of resources and apps out there, with suggestions for breathing exercises and meditation practices.

7: Get outside

Getting out into nature or enjoying the wonders of a vibrant town or city can be the perfect tonic for us as busy professionals.

When we are outside, we can gain an entirely different perspective, move our bodies, and walk off some of the stress that we hold inside ourselves. There are always new sights and sounds to enjoy, all of which can help us forget about our day-to-day pressures, even if it’s just for a short while.

8: Incorporate movement into each day

We know life is busy, but we can also be resourceful. Little things can make a big difference – we don’t necessarily need to begin a whole new exercise regime.

Instead, we can have movement ‘snacks’: using the stairs, rather than the lift; parking a bit further away from work and walking the last part; make time for a short walk after work; do some jumping jacks during lunchbreak. Whatever we do, movement helps to re-energise us, enabling us to return to tasks with new-found energy.

9: Eat well

We are what we eat, and it can be easy to default to ready meals and unhealthy snacks when we are stressed and tired.

Although it might take a little more forethought and preparation, we can try to think ahead and plan out what we are going to eat during the week. We can fill our cupboards and fridges with fresh, nutritious food, and if possible, batch cook meals in advance. This can help us avoid reaching for the unhealthy options when we are hungry.

10: Listen to music

Another great mood-improver is music. Music has the power to take us ‘out of ourselves’ and quieten our busy minds. Whichever genre we prefer, we can compile playlists for different occasions, pop on some headphones, and allow the music to transport us away from our hectic lives.

11: Get some sleep

Many of us struggle to sleep, especially when we are mulling over things that are happening in the workplace. Getting a good night’s sleep is easier said than done, but there are some things that can often help: not looking at screens late at night; keeping our phones out of the bedroom; having a relaxing, warm bath a few hours before bed; not eating or drinking too late; maintaining a cool temperature in the bedroom; avoiding caffeine; and maintaining a consistent routine around going to sleep and getting up.

12: Keep a journal

For some, a journal provides the perfect outlet for reflecting on the day and finding a sense of perspective, particularly when things feel challenging. It can help to write down reminders of everything that’s going right and record wins and achievements, rather than focusing only on the problems and challenges faced.

To keep us on track, we can also write down goals and record small milestones along the way, as well as adding motivational quotes or key life lessons. We can then look back at these when needed to keep us motivated.

13. Honour our individual needs

The hustle and bustle of life can be particularly exhausting for introverts and neurodivergent individuals. While many extroverts are reinvigorated by social interaction, many introverts need extended periods of ‘alone time’ to recharge their batteries. Recognising our own needs can help us plan the things we need to support ourselves.

14: Nurture support networks inside work

Seeking help is a sign of professional strength, and in our roles, we should support each other, as much as we support those in our care.

As well as resources and strategies, we can share worries, and talk about life inside and outside of work. This helps to foster a shared sense of purpose and passion for our job.

15: Seek professional help

Sometimes, particularly if we are suffering prolonged stress and anxiety, we may need to seek professional help and advice. Often, our GP is our first port of call; however, there are other professional organisations and charities that can offer support around mental health.

Self-care is not selfish

The reality is that burnout in caring professions, such as education, health and social care is not uncommon. We need to take our mental, physical, and emotional health seriously, and move beyond the idea that self-care is somehow selfish.

By cherry-picking and adapting the strategies that work best for, we can take better care of ourselves and, as a result, provide the best possible support for those in our care.

We hope you find this blog helpful. If you’d like to talk to us about your needs when it comes to supporting behaviour in your setting, please get in touch any time.