For all that I love being a social worker- This job is demanding—mentally, physically, and emotionally exhausting. If you’re not careful, it can consume you to the point where you barely recognize yourself.
My Experience with Social Worker Burnout
I personally experienced burnout in my first year of working. It didn’t happen overnight, nor was it caused by a single event. It was a gradual buildup of many events, conversations, feelings, and situations that slowly drained me. It’s funny to think back on it now; I didn’t think I would get burned out. I was the girl in college who rolled her eyes every time our professors asked what we did for self-care that week or told us that this profession is harder than it looks. But here I am on the other side, and wow, I feel like I have aged decades.
The two things I would tell my younger self—and all-new, upcoming, and experienced social workers—are: learn to take constructive criticism and never tie your self-worth to any job or company.
I love being a social worker and truly couldn’t imagine being in any other profession. However, my role differs from many of my colleagues in this field. I work in a hospital, get paid well—especially for someone with less than five years of experience—and currently have an amazing manager. So, please consider my advice carefully: if you find yourself in a toxic work environment, it’s crucial to prioritize your well-being and seek a healthier job situation. No amount of self-care, pay, or pizza party can compensate for a negative workplace, ineffective management, or toxic company culture.
Learn to Accept Constructive Criticism
You’re not perfect, and that’s okay. Mistakes are part of the process—especially in the early years of your career. We’re human, we don’t know everything, and we don’t have years of experience to fall back on. Naturally, mistakes happen, and that’s nothing to be ashamed of. Don’t let anyone make you feel otherwise—we’re not robots.
It’s tough to walk into your manager’s office and listen to feedback, especially when it’s critical. However, learning to accept constructive criticism is key to growth. Negative feedback or having an idea shut down doesn’t mean you’re a bad person, and it doesn’t mean your manager is either. It simply means there’s an opportunity to improve.
A good manager doesn’t want you to fail. If they’re pointing out areas for improvement, take it as a positive sign—they’re invested in helping you grow. Being able to accept and apply constructive criticism is a skill that will only make you stronger in the long run.
Never forget—it’s just a job. Don’t take things personally. At the end of the day, you’re getting paid to do your work, and that’s it. I had a coworker who constantly reminded me, “It’s not personal, it’s work.” So take constructive criticism, process it, and improve, but don’t tie your self-worth to it.
Separate Your Self-Worth from Your Job
I used to be the girl who thought that if I was told I did something wrong, it meant I was a bad person. My emotional well-being was directly tied to how well my day went at work. If I was doing well, I felt like a good social worker—I knew how to do my job and help others. But if I forgot something or messed up, I felt like a horrible person who didn’t deserve to be in my role
Trust me when I say you are more than your job. I made that mistake, and it took me a good six months of therapy to shift my mindset. A bad day at work doesn’t mean I’m a bad social worker. There are so many factors at play, some of which are completely out of my control. At times, I even had to involve the hospital director to get my patients discharged—definitely do not miss those intense discharge meetings.
How to Protect Your Well-being as a Social Worker
Of course, it’s easier said than done. Here’s what has helped me over the past couple of years. First, I embraced self-care as a non-negotiable part of my routine. Engaging in hobbies like traveling, gardening, and working out not only provides an outlet but also reinforces my value beyond work and allows me to spend quality time with friends and family.
In simpler words- have a life outside of work, and build those deep connections with friends and family. Explore hobbies, take mental breaks- take that nap, go to church, to the gym, etc.
Reframe Mistakes as Learning Opportunities
Additionally, I began reframing my mistakes as learning opportunities rather than reflections of my character. My first year as a medical social worker came with a steep learning curve—navigating insurance, understanding rehab processes, and deciphering the medical jargon in H&Ps (History and Physicals) were all new challenges. Instead of viewing a setback as proof of inadequacy, I learned to ask myself, “What can I learn from this? What questions do I need to ask?” This shift in mindset, along with a strong support system of friends and family, has reinforced the idea that my value isn’t tied to my professional performance.
I always say, not everyone can—or should—be a social worker. So if you’re part of this field, know that you are unique and truly needed. But remember to take care of yourself first and foremost.
After all, you can’t pour from an empty cup, right?