Blog: Self care for social workers: 4 ways to reduce school-related stress

Stress. It’s a fact of life for most graduate students. But, Master of Social Work students can be especially vulnerable to it.

Learning strategies to manage this stress and practice self care is key to a successful MSW journey. In this blog, we’ll look at what stress is, the unique stressors that MSW students face, and four self-care strategies to try.

Understanding MSW Student Stress

First, let’s review the basics of stress. It’s a state of worry or mental tension caused by a difficult situation; it prompts us to address challenges and threats in our lives.

Stress affects the mind and the body. And while a little bit of stress is good and can help us perform daily activities, too much stress can cause physical and mental health problems. Symptoms can include feeling anxious or irritable, having difficulty concentrating, experiencing headaches/body pain/upset stomach, or having trouble sleeping.

As an MSW student, you’re preparing to work in a profession where your days can be filled with helping others navigate challenging and emotional situations — and it becomes easy to take on their stress. Then, there’s stress you might feel from coursework, your practicum, etc., and you might also be juggling responsibilities like caring for family and work.

Self care is the act of taking the time to do things that help you live well and improve both your physical and mental health. Let’s look at some strategies that can be helpful during your time as a student and throughout your career.

Find Balance Among Your Social Work Classes, Work, and Personal Time

From team projects to completing a practicum to caring for kids, your plate is probably full of responsibilities. Try these tips to help you find balance and avoid burnout:

Create a Structured Schedule. Develop a daily or weekly schedule that includes dedicated time blocks for social work classes, work tasks, and personal activities. Having a structured routine will help you stay organized and efficient. And use planners/calendars to track deadlines and appointments.
Establish Boundaries. For example, if you say you’re going to work on classwork until 5 p.m. and then it’s time to spend time with your family, commit to that boundary. And don’t be afraid to say “no” if your plate is full, and someone is asking you to take on a commitment you don’t have time to follow through on.
Practice Time Management. Break down larger assignments into smaller tasks, and allocate specific time slots for each task. Using techniques like the Pomodoro Method that push you to work in focused bursts with short breaks in between can also be helpful.

Connect With Your MSW Program Peers

Building relationships with your fellow MSW students is another way to manage the stress of school and life. Since they’re going through the same experience, these peers can provide you with the social support, camaraderie, and opportunities you need to make it to graduation.

Here are some ways to create these connections:

Form Study Groups. Reach out to your classmates to form study groups, and regularly meet to review course materials, chat about challenges, and prepare for exams.
Join Student Organizations. Explore and join student organizations related to social work, advocacy, or specific areas of interest within the profession. Engaging with like-minded peers through these organizations can offer opportunities for shared learning, leadership development, and community involvement.
Collaborate on Research or Projects. Look for collaboration opportunities with your peers when it comes to research projects, group assignments, or community-focused initiatives with your peers. Collaborative work not only strengthens your academic and professional skills but also fosters a sense of teamwork and camaraderie among students.

Try Guided Imagery and Other Techniques to Relax Outside of Class

Another piece of the self care puzzle is making time to relax and catch your breath. Consider incorporating these methods into your daily routine:

Guided Imagery. Use pre-recorded audio guides or apps that provide guided visualization exercises where you can imagine yourself in peaceful environments or engaging in activities that bring you joy.
Breathing Exercises. Try diaphragmatic breathing or "belly breathing." Inhale deeply through your nose, allowing your abdomen to expand. Exhale slowly through your mouth, feeling the tension release from your body. Repeat this cycle several times, focusing on your breath and letting go of any tension.
Aromatherapy. Essential oils such as lavender, chamomile, or bergamot are known for their calming properties. Use a diffuser or apply a few drops to a cotton ball and inhale deeply.

Check Out Student Health & Wellness Center Resources

It’s likely that your university also offers resources to support your well being and mental health needs through a student health and wellness center or campus health center. Here are some of the supports that are often available to students like you:

Counseling Services. Universities typically offer counseling services with licensed mental health professionals for students experiencing mental health concerns. They can help you manage challenges like anxiety, depression, stress, or other emotional experiences.
Support Groups. Campus health centers also can offer support groups for students dealing with mental health challenges or life stressors.
Self-Care Resources. You may also have access to a variety of self-care resources like stress-management workshops and mindfulness training. Plus, some universities offer health and wellness coaching services where you can work with a coach to develop strategies for managing stress, improving self-care habits, and achieving a balanced lifestyle.

Pursue a Master’s in Social Work in Baylor’s Self Care Supportive Program

If you’re looking for an MSW program where student self care and well being is a priority, Baylor’s Master of Social Work program welcomes you. As a student, you’ll have access to resources including:

Workshops on Wellness in Graduate School
Health Services and Telehealth
Counseling Center
Campus Recreation Center
Rooms for Nursing Mothers
Childbirth and Adoption Accommodation

The bottom line is that we want to make it easier for you to answer your call to be a social worker. Ready to take your first step? Fill out an iquiry form and let our Admissions Team guide you on this journey!