5.5 The Relationship Between Self-Care and Burnout
You have probably heard the term “burnout” already in your human services education. Burnout is a “prolonged response to chronic emotional and interpersonal stressors on the job leading to a combination of physical and emotional exhaustion” (Martin et al., 2020).
Human services workers are vulnerable to burnout by the very nature of our job. We often work with our clients during some of the worst times of their lives. We are exposed almost daily to the “emotional and interpersonal stressors” of our clients. Combined with other issues related to productivity and the pressure we may put on ourselves to be able to “solve” our clients’ problems, burnout is a very real risk.
Now that you have some experience with an agency, you may have seen some symptoms of burnout in other workers in the field. In fact, you may already be feeling some of the symptoms of burnout yourself! In this section, we will discuss the relationship between burnout and compassion fatigue and how appropriate self-care can help prevent or combat these issues.
What Are Burnout, Compassion Fatigue, and Self-Care?
Most of us who have worked in the field for any length of time have felt some burnout symptoms at different times in our careers. Symptoms of burnout can include:
- Physical symptoms such as exhaustion and headaches
- Emotional symptoms such as hopelessness, despair, anger, and depression
- Psychosocial symptoms such as a lack of connection with others
When we are feeling burned out, it is similar to the feeling of “running on empty.” We have used everything we have in our emotional and physical gas tank, and we are about to stutter to a stop.
Burnout can lead to another issue called compassion fatigue. Compassion fatigue is a “state of significant depletion or exhaustion of the store of compassion, resulting from repeated empathic and sympathetic responses to pain and distress in patients and in loved ones” (Martin et al., 2020). This means that we literally find ourselves too emotionally exhausted to feel empathy or compassion for others.
Compassion fatigue may be limited to our clients but often also involves our colleagues, classmates, and loved ones. Many people describe compassion fatigue as feeling “numb” or as if there is a glass wall between them and the rest of the world. They can observe a situation and know intellectually how they would or should feel but simply do not have the capacity to connect with those feelings. We may want to feel compassion and empathy towards others but find ourselves unable to respond appropriately. For more details on burnout and compassion fatigue, check out the Substance Abuse and Mental Health Services Administration’s article on Compassion Fatigue and Self-Care for Crisis Counselors.
There are several reasons why human services professionals are prone to burnout. Because our profession is built upon empathy and genuine connection, we are literally using our “selves” as a tool in our work. This obviously can be very taxing. Also, some agencies have a focus on productivity. They may have expectations that caseworkers make X number of home visits a day or that a worker contacts all of their clients each month. This can create a sense of urgency that is not sustainable.
There is also the risk of seeing your work as that of a “savior” or a “martyr.” We may get the idea that if we don’t help our clients, no one will (or no one can). Our clients might even encourage this attitude, saying you are the only one who has been able to help them so far. This may end up with you working extra hours or thinking about your clients 24 hours a day. My advice to new workers has often been, “If you think you are the only person who can help, then you are already on the road to burnout.”
Self-care can include any activities that help you regain a sense of balance or connection. This can include many different techniques, including physical activity, socializing, or quiet reflection. The critical aspect of self-care is that the activity helps you feel more hopeful and re-energized. What those methods are will depend on your own style and preferences. Some people find spending time with family and friends helpful; others prefer a quiet, solo walk in nature.
It is important to note that there are some activities—such as drinking or smoking—that may provide a sense of relief in the short term but will not be useful in the long run. It is vital that the activities you choose are not destructive to you and provide support that can be maintained over time. Stop for a moment and think about what you have done in the past to help you cope with stressful situations. What positive strategies do you already practice when under stress?
It is also important to distinguish self-care from toxic positivity. Toxic positivity involves responding to negative events or situations with a positive (or “happy”) attitude, regardless of your actual internal response. This tactic short-circuits people’s authentic emotional response and can come across (and feel) like a lack of empathy.
Self-care is not about engaging in an activity in order to “see the positive” or to ignore existing sad or distressed feelings. However, there are many ad campaigns for products or “self-care” programs that project this exact message (figure 5.4).
To illustrate the destructiveness of toxic positivity, imagine you find out a client has died in a car accident. Toxic responses include statements like “S/he’s in a better place now,” “Focus on your other clients, and you’ll feel better,” or “Let’s go do a yoga class—it will help you let go of the negativity.” Healthier responses could include, “That sounds upsetting. Do you want to talk about it?” or “What can I do that would be helpful?”
Self-help tips can often include an element of toxic positivity. Beware of tips or programs or products that guarantee a positive result. Many tips found on the internet focus more on ignoring or covering up feelings rather than expressing them. There can also be an element of victim-blaming—“If you feel overwhelmed, it is your fault. Just breathe/take probiotics/meditate/etc., and you will feel better.” Also, many of these programs are from for-profit companies that survive on getting people to feel they “need” their products.
There are two main problems with this approach. First, the same method will not work for all people. As mentioned previously, the important thing about self-care is that it works for you. The second problem is that it often feels like the goal is to feel better, and if it doesn’t work, it’s better to act positive and cover up your feelings than admit you are still struggling. As we discuss self-care, keep in mind that it is very individualized, and you may have to conduct some trial and error to find methods that work for you.
(For an interesting example of this, consider watching this 20-minute video: “The Toxic World of Self-Help: Hustle Culture, Toxic Positivity, Addiction and Fake Gurus” https://www.youtube.com/watch?v=dmLTLkCBSN8.)
Creating Self-Care Goals and Strategies
As a new intern in the human services field, you may not have had to focus on self-care related to your work in the past. In human service work, it is a given that the work can be physically and emotionally draining. The field has become increasingly aware of the importance of teaching students about self-care while they are new in the field as a method of helping prevent burnout and compassion fatigue in the first place.
Creating self-care goals and strategies includes identifying what the stressors are for you in your placement. You can also include current stressors in your life that may be impacting your ability to cope at your agency. Your self-care goals need to be manageable and tailored to fit your individual needs.
A common self-care goal is to be able to let go of issues related to clients at the end of the workday, and not take the stress and distraction with you into your personal life. This can be challenging for the most experienced worker! Your strategy for addressing this needs to be something that you can realistically accomplish, and that helps you achieve this goal. Some strategies include:
- Review your work day on the drive home, and then focus on what you will do when you get home
- Close your work computer at a specific time, and do not open it until your next workday
- Do not link your internship email to your personal cell phone
- Stop to engage in one of your preferred self-care activities on the way home, such as going to the gym, attending a support group, or attending a spiritual practice.
It can be helpful to discuss these issues with your supervisor, your instructor, your colleagues, and your classmates. They may have helpful ideas that can start you down the right path.
The Relationship Between Self-Care and Burnout Licenses and Attributions
“The Relationship Between Self-care and Burnout” written by Yvonne Smith LCSW is licensed under CC-BY 4.0.
Figure 5.4 “Good vibes only” by Ukulijehovahnis on Wikimedia Commons is licensed under CC-BY SA 4.0.
the feeling of emotional and/or physical exhaustion brought on by work-related stress.
the feeling of being unable to respond with empathy or compassion to client issues, usually accompanied by feelings of exhaustion or being overwhelmed.
any activity you participate in whose function is to nourish you either physically, mentally, emotionally, and spiritually.
responding to negative events with a positive or happy effect, regardless of how you actually feel about the situation
the shared beliefs, customs and rituals of a group of people
A credit class in which students apply theory to practice by using what you have learned in coursework in a real-world setting with a supervisor/mentor who is invested in your growth and development (often also referred to as fieldwork or practicum).