After work self care routine as a social worker
Everything I do post-shift to protect my mental health
step one: Shower
The most important part of creating a self-care routine for after a shift is to help your brain understand that you are no longer at work, you are a way, you are home. You are safe and you can relax. By showering, you wash away the shift from your entire body.
Immediately when I get home I throw my work clothes into my hamper then start running hot water. If I have spent the day with clients living in unsafe environments, an immediate shower helps ease my contamination anxiety.
I don’t wash my hair everyday, but a shower has become a staple part of my ritual to unwind.
If I’m not too tired, I'll play some relaxing music and light a candle. If it has been a particular difficult day, I'll just jump in for a few minutes to get clean.
Step two: body care
Living with eczema, I can’t afford to miss my body care routine. I always spend time using the products that work for my skin- and by doing so I’m engaging in self love and self care.
After your shower, apply your favourite body lotion or oil and slip into some comfortable clothes.
Step three: Spending time with my dog.
Its not only good for me its good for her. I take her for a walk, spend time playing indoors, and cuddle while watching a show. I get some much needed pet therapy and I feel good taking care of the animal I love more than anything in the world
4. Eat.
Nourishment is key when taking care of yourself after a shift. Whether you’re making a meal, ordering in, or enjoying microwaved leftovers- you need to eat.
5. Hot tea.
As a tea lover and enthusiast, this has become and automatic action. The warmth of the tea is grounding, the ingredients (Chamomile, lavender, ginger, peppermint) are calming, it is an overall soothing experience good for your mental and physical health.
step six - Something you love
After taking care of my body, I also need to take care of my brain. I spend one hour after every shift doing a hobby of choice. It helps me regulate, and its extremely benificial while trying to establish a work/life balance. You are not only an employee, spend some time doing something you love that is not doom-scrolling.
My hobbies include:
Reading
Sewing
Journaling
Adult colouring books
Needlepoint/embroidery
Singing and playing piano or guitar
Learning on Duolingo
7. Visualization
Visualization helps me separate work from home. I like to do it multiple times throughout the evening.
I imagine that I am placing all of my work stress, upcoming tasks, and self-reflecting into a large heavy container. I am on a boat in the middle of the ocean. I lower the container into the water until it hits the bottom, and I leave it there. I take comfort knowing where I can find it, and that I have put it away.
8. Fitness
Fitness is a fantastic way to relieve stress, and anger. I tailor my workout each day to how I am feeling, it keeps me in good physical shape, while practicing mindfulness and being self-aware.
If I am frustrated or angry - Weights or running.
Sad, defeated, anxious - Yoga
Tired, exhausted - Only walk my dog (This is done everyday no matter what)
Happy, encouraged, motivated - Pilates.
9. Proper sleep
Getting a proper sleep is crucial, no matter what you do for a living. Missing a good night of sleep throws off my game the next day, every. single. time.
To ensure a proper sleep I follow a few rules, no phones before bed, take my magnesium on time, read a chapter of a book if I don’t feel tired, make sure my alarm clock is set, wear comfortable clothes, use my lavender diffuser.
Living with PTSD, a consistent nightly routine and environment helps me feel calm, safe, and decreases bad dreams.
10. Talk to someone
This is the final step I take, and I need it the most when I can’t sleep. Or wind down, or sit still.
I am fortunate enough to have friends and family to lean on, but the greatest form of support I have access to is a therapist, my own mental health practitioner, to help me, a mental health practitioner.
There are a lot of aspects of my work and my field that create a few barriers when it comes to talking about my day. There is confidentiality, and a desire to not stress out my loved ones. What I see on the daily is something they may not be able to even imagine, I don’t want to concern anyone who is not familiar with the typical duties of my job.
Talking to my therapist weekly has been tremendously helpful for my mental health, overall well-being, and my work performance. With a clear head, new insights, and revitalized sense of empathy, taking care of my mental help has enabled me to do a better job of helping others with their’s.