PRIORITIZING
SELF-CARE WHILE PURSUING YOUR GOALS

As the semester winds down, many of us are juggling the demands of finals, internships, career planning, and other personal commitments ahead of winter break. As social workers, much of our work is centered around the wellness of others that we sometimes forget to center our own needs. Prioritizing your well-being is the foundation for career success and sustainability. So remember, self-care is not a luxury - it’s a necessity. It is absolutely imperative that we show up for ourselves so that we can continue to show up for others.

Read below for some tips on self-care, preventing burnout, and staying balanced as you pursue your goals:

1. Work Smarter, Not Longer

Big goals can feel intimidating, but breaking them into smaller, actionable tasks can make them less overwhelming. You can start off by writing a comprehensive to-do list of everything you need to do. Next, prioritize tasks in the order of most important or time sensitive, using tools like the Eisenhower Matrix. Then, break down each task into individual action steps or pieces to make a big task or project seem more manageable and organized

Boost your productivity by using simple time-management techniques. Try methods such as the Pomodoro Technique — working in intervals and taking short breaks, the 2-minute rule — tackling small tasks that take less than two minutes to complete or the Eat the Frog method to accomplish tasks according to your optimal timing, energy, and flow. Finally, keep track of the time that you spend working on each step. This will help improve your accuracy for estimating time for your tasks. These strategies can help you stay balanced and accomplish your goals in a more manageable way without overexerting yourself.

2. Schedule Self-Care Like a Non-Negotiable Appointment

As social workers, it's easy to get caught up in the demands of the job and give away more of our time and energy than we have to give. However, protecting both is crucial for maintaining our well-being and effectiveness. Set clear boundaries with clients, colleagues, and even yourself to ensure you have time for rest and rejuvenation. Learn to say "no" when necessary and recognize that it's okay to step back in order to prevent burnout. By safeguarding your time and energy, you create the space needed to recharge, reflect, and return to your work with renewed focus and compassion. Remember, you can only pour from a full cup.

So remember, your calendar may already be packed with deadlines and events, but try to make room for self-care. Just like any meeting or client session, schedule dedicated time each week for activities on your calendar that recharge and rejuvenate you—whether it’s exercise, reading, spending time with loved ones, or simply resting. During finals season, it’s tempting to pull all-nighters or stay glued to your laptop, but treating this time as an unmovable commitment helps prevent burnout and enhance your focus when you need it, so you can continue to give your best to others.

3. Decrease Your Stressors

Stress is an inevitable part of all of our lives, but that doesn’t mean it can’t be managed. Take some time to anticipate your stressors and consider using the 4 A’s of stress management:

Avoid: Sometimes stress can actually be unnecessary or even self-induced. What can we do to change the level of our stressors? Leave five minutes earlier for class, wait for the next less-crowded train, or make a reservation at the library instead of hoping there’s a study space available. Minor intentional steps in your everyday life can lead to major transformation in the end.
Alter: Process the environment around you and take action to change the factors that are within your control. Address any patterns of behavior in your environment that are directly impacting your wellbeing and communicate boundaries clearly. For example, you could say “I don’t have the capacity to take on this project right now. I would be happy to work on it next month when I finish up my current responsibilities.”
Accept: When circumstances cannot be changed and the outcomes are causing you stress, don’t feel guilty for feeling the way you do. Then, try understanding them from a different perspective. Stopping the downward spiral of negative thoughts and transforming them into positive ones may help in letting go of the weight that the source of stress has on your mental and emotional energy and space, leading to more positive outcomes.
Adapt: For the cases in which the source of the stress cannot be avoided or altered, hone your ability to cope. Try being flexible, being okay with ambiguity, and looking at the big picture. Reflect on the long term implications of this current stressful situation. Ask yourself: Will this matter in a year? The answer will often be no. The situation is not as overwhelming once you acknowledge this fact.

4. Resist Isolation by Leaning on Your Support System

Connection is a vital part of self-care, especially during stressful times. Scheduling time for social activities, even if brief, can rejuvenate your spirit and remind you that you’re not alone in your endeavors; a quick check-in call or text can make a big difference when in-person meetups are hard to squeeze in.

If you’re feeling stuck, don’t hesitate to reach out to classmates, professors, friends, or family members when you need emotional or academic support. Whether it’s finding you’re not alone on your path or simply enjoying time with people you care about, connection and community can be a strong pillar of self-care that we can often forget.