Support work: Looking after your own mental health

I’ve worked in the disability sector for over 10 years now, with a background in psychology. Over the years I’ve learnt that all behaviours, and particularly BOC, are forms of communication.

Even with this understanding though, it’s no secret that support work can at times be very challenging. I’ve personally worked with some people whose behaviour can be quite confronting, and has at times taken a toll on my own mental and physical health.

Working in disability, it can be really hard not to take your work home with you - we experience some intense things alongside our clients; sometimes we can even experience things in our work that are traumatising. I know for myself there’s certainly been times where someone’s behaviour has impacted me more than I realised until later on. These times especially have taught me the importance of recognising signs of stress and burnout, and addressing them early.

It’s a cliche for a reason - you help others best by helping yourself first!

There are lots of ways you can look after your own mental health as a support worker. Here are my tips:

Be kind to yourself.

• Acknowledge your efforts and the positive impact you're making.

• Don’t brush off BOCs and the risks off as ‘just part of the job’, something to tolerate because of your passion for your clients.

• Remember, we can care a lot about someone we support and still be impacted by their behaviour.
  

Be proactive about getting help.

• Seek professional help, such as a psychologist you see regularly. Get professional help proactively, recognizing that both work and personal life can influence your mental health.

• Mental health professionals know what it’s like to work with challenging people and situations. They can provide guidance and support tailored to your needs.

• It can take a little time to find the right professional for you. Don’t be afraid to shop around, and ask about their experience.

Set boundaries.

• Have strong professional boundaries to avoid excessive involvement with clients or blurred lines between your work and personal life, as this makes it difficult to care for yourself.

• Communicate your availability and your limits clearly, to avoid burnout or overwhelm. Proactively schedule time off from work.

Establish routines.

• Have a routine to prepare for work, including ensuring you get a good night’s rest and eat well before going to work, having set time before shifts to check emails and read shift notes, self check-ins, and using grounding techniques or breathing exercises before you walk into work. We’ve included some ideas for these exercises at the end.

• Have a routine to switch off from work, too. You might switch your phone to personal mode so you don’t get email/workplace notifications until you need to check them just before your next shift, or make sure you get home right away to a relaxing shower. Personally, I’ve taken up jiu-jitsu, and have booked myself into regular classes a couple times a week, which means I switch off from work at a good time and focus on something else entirely.

Look after yourself in the moment that BOCs occur.

• Make sure you’re familiar with the client’s BSP and support information so you can keep yourself safe in the moment.

• Don’t wait until after the shift - once everyone is safe, look for opportunities to reflect/debrief with your teammates or manager, practise some grounding techniques or take a break if you can. Rely on those you work with to share the mental load.

Talk to your supervisor or manager.

• Debrief and consult with your supervisor or manager or to reflect on challenges and successes.

• Your Coordinator may also be able to better support you and the team if they are more aware of the impacts your work is having on you. For example, they might be able to introduce more structured reflective practice, or engage more with the behaviour support practitioner.

Talk to your colleagues.

• Few people will understand the impact your work has quite like the people who experience it with you. Debrief with your teammates about the positives and successes, and talk about how you look after yourselves.

• Check in with each other. This helps create a supportive team environment that improves mental health for everyone through a sense of connection.

Maintain a support network.

• Build relationships with people in similar roles to share experiences and support.

• Build relationships with professionals you work with, such as behaviour support practitioners, who can provide support and guidance. I’ve been fortunate to work with some incredible practitioners, and can say they are generally quite happy to share their experiences and knowledge.

• Always maintain strict confidentiality - use pseudonyms or initials to refer to clients when speaking to anyone not directly involved in their care.

Know how to recognise burnout.

• Self-reflection, mindfulness or meditation can be useful practices in recognising your emotional and mental states, and identifying any personal triggers or biases you may have.

• Be aware of signs of stress, anxiety, depression or compassion fatigue (a symptom of burnout that can make it hard to maintain the same levels of empathy and compassion). Take steps to address these signs promptly.

Practice self care regularly, whatever that looks like to you.

• Practice self-care activities that promote relaxation and rejuvenation, in addition to caring for your mental health as above. Make time for activities you enjoy outside of work, such as spending time with loved ones, exercise, art or music etc.

• Develop coping strategies such as breathing exercises, journaling, or practising relaxation or grounding techniques to manage stress and monitor your wellbeing. Personally, I keep a diary of the most positive things that happen each day, and regularly meditate
  

Grounding exercises to try

• Think about 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell and one thing you can taste
• Try a sensory grounding awareness exercise
  
  • Keep your eyes open, look around the room and notice your surroundings and details
  • Hold a pillow, stuffed animal or ball
  • Place something cool to your face like a wet cloth or cold drink
  • Listen to soothing music
  • Put your feet firmly on the ground
  • Focus on someone's voice or a neutral conversation
  • Name one good thing about yourself.
• Try a cognitive awareness grounding exercise - ask yourself some or all of these questions
  • Where am I?
  • What day is it?
  • What date is it?
  • What month is it?
  • What year is it?
  • How old am I?
  • What season is it?
• Try an environmental scan exercise
  • Rate your anxiety from 1 - 10
  • Sit up straight and tall with your feet on the floor
  • Relax your shoulders and breathe slowly and deeply
  • How many windows can you see?
  • How many power points can you see?
  • What does the surface you're sitting on feel like?
  • What colour is your clothing?
  • What can you hear inside the room? outside the room?
  • What is the floor made of?
  • Name all the movies you can think of
  • Name all the trees you can think of
  • Now, rate your anxiety from 1 - 10. If it is still over 5, repeat the grounding exercises.
• Try box breathing with the video below

At the end of the day, you need to look after your own mental health. Talk to others, share the load, and seek help early. Remember, you’re never alone in these experiences!