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I wasn't sure what to talk about
this week. 

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It's taken some time to think 
about what's going to be most 

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useful for you at this time of 
the year. 

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We're approaching the new year 
shortly. 

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It's a time of reflection. 
It's a time of considering our 

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wins, our strengths and our 
growth areas. 

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And for me, it's a time for 
reflecting on this podcast and 

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what's been successful, what 
you've most enjoyed. 

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And the top three episodes right
now are the Attachment Informed 

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00:00:45,280 --> 00:00:49,160
episode, How to Stop Social 
Workers Leaving the Profession 

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episode and what we're going to 
talk about today, burnout. 

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In the last episode we talked 
about the 12 stages of burnout. 

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But today, even if you are not 
feeling burnt out, I'm going to 

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give you some real life 
practical tips, Things that I've

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done to manage burnout because 
I've been there several times in

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my career and I've coached so 
many social workers this year 

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who've experienced burnout. 
So I think it's still important 

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to have this on the agenda. 
And whether you're feeling like 

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you're almost at burnout, you're
in the stages of burnout or not,

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this episode is for you. 
So let's talk. 

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Can I just say I feel like we're
a family? 

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I meet so many of my podcast 
listeners when I'm out and 

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about, or I get messages from 
people who listen to my podcast 

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on LinkedIn or Instagram and 
it's just amazing to meet you 

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all. 
So reach out to me, say hello, 

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tell me what you're enjoying, 
tell me what other episodes that

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you like, and remember that I 
have a podcast subscription. 

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If you go straight to the 
description in my podcast right 

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now, you will see a link and 
there we will give you more in 

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depth insight and personal 
stories from me. 

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On that note, welcome to Dear 
Social Worker. 

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I'm your host Lisa Ann and today
we are going to talk about 

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navigating burnout and give you 
practical self-care tips. 

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Which is key for 2024, right? 
We're not going to repeat the 

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same behaviours, we're not going
to repeat the same actions and 

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thoughts. 
We're going to grow. 

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We're going to walk into the new
year ready to go. 

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So I'm going to give you 
practical tips. 

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It's just a short episode today.
If you haven't listened to the 

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last episode talking about 
burnout, I highly recommend you 

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do that. 
And that episode ended with 

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saying, if you're at a place 
where you've got complete and 

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utter emotional and physical 
collapse, you know, what do you 

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do, what do you do then? 
And I'm going to give you some 

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tips right now that are going to
help you with that. 

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So without further ado, let's 
get into this now. 

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For me, when I experienced 
burnout, I couldn't even open an

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e-mail. 
And what I mean by that is my 

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brain couldn't take in any more 
information. 

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I was completely overloaded. 
I was completely overwhelmed and

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I had no idea, no idea how I was
going to get myself out of it. 

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I literally just laid down 
because I couldn't even watch 

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TV, you know? 
I was completely and utterly 

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exhausted through and through. 
So the first tip I'm going to 

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give you, and one of the first 
things I did when I was able to 

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return back to work was plan my 
holidays in advance. 

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I planned my holidays in 
advance, so I went straight to 

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my diary as soon as I got back 
to work and said right, I need 

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to plan 2 days off here, a week 
over there, two weeks here, and 

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I went through the whole year 
and I made that happen. 

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Now, I didn't have any form of 
plan as to what I was going to 

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do on those breaks. 
Those breaks served 2 purposes. 

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One purpose simply was to remind
myself that I needed a break 

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because I will go through the 
air booking my CP conferences 6 

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months in advance all the time 
and I would not be thinking 

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about where my break comes in, 
what my needs were. 

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So it served the first purpose 
of reminding myself I needed a 

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break, and secondly it served 
the purpose of actually taking 

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the break. 
So I will book long weekends and

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then I would have a one week 
holiday or A and and a two week 

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holiday. 
I was agency so I had a little 

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bit more autonomy around that, 
but I would highly recommend as 

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soon as you step foot into your 
office next week, or if you as 

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soon as you open your laptop 
next week, book your holidays in

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advance. 
Just put them in the diary. 

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Even with nowhere to go, it's 
going to put you in a different 

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mindset. 
It's going to give you something

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to look forward to. 
It's really going to help you 

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plan yourself. 
Care, the second thing that 

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everything centres around when 
it comes to burnout. 

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And if you're experiencing 
burnout right now, the one thing

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you're going to need when you 
return is boundaries. 

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Boundaries for yourself. 
OK, we're going to need to build

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some fences now, right? 
It might just be half a fence 

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instead of a full fence, but 
we're going to start building 

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some fences, because you need to
be able to look after yourself. 

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And in order to do that, you're 
going to need boundaries. 

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And some of those boundaries are
about using the word dare I say 

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it, using the word no. 
Using the word no has so much 

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power for you. 
It's not about anybody else. 

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It's not about everyone else. 
It's simply about looking after 

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you. 
So sometimes it's going to be 

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no, I can't book a meeting in 
that time. 

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It's my break time or it's my 
day off. 

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I knew someone who actually put 
in their diary at lunchtime and 

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it was a recurring, what do you 
call it, a recurring subject in 

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their diary. 
And all they did was make sure 

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between 12:00 and 1:00 that they
would not be having any meetings

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every single day, Monday to 
Friday. 

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Now, for me, even the thought of
that, that seems unmanageable 

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because you know what it's like 
when you're dealing with crisis 

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intervention. 
So I would probably put it in 

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three times a week just to allow
for. 

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So that flexibility. 
When things do become a 

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priority, however, that's what 
worked for that person. 

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That was their boundary. 
Do not book anything in my diary

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between 12:00 and 1:00. 
It's lunchtime, end of 

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discussion. 
And can I just remind you, no, 

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it's a complete sentence. 
Don't need to add anything to 

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it. 
OK? 

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I've got three resources that 
can help you. 

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And then I'm going to be out of 
your way for this week's 

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podcast. 
And next week we'll talk about 

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something else. 
And you know something? 

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I'm actually creating a podcast 
episode for Christmas Day. 

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Christmas Day I think falls on a
Monday. 

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I think it does. 
I'm on Instagram live right now,

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so let me know, does Christmas 
Day fall on a Monday? 

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If it does, then you will be 
having an episode that day. 

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And I would like to confirm, 
yes, I do have boundaries and I 

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will not be recording on 
Christmas morning. 

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It will be pre recorded, right? 
So three resources that are on 

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Amazon right now that can help 
you set up for 2024 and to help 

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you navigate the burnout that 
you may be experiencing. 

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Thank you for confirming 
Christmas Day is on Monday. 

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Thank you. 
The first thing is the self-care

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journal for social workers 
available on Amazon under the 

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author name LA Edwards. 
And this journal is going to 

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help you plan yourself care for 
the year. 

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And the way that it's designed 
is that it's got tick sheets 

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really easy. 
So you tick what type of 

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self-care. 
You can probably hear the 

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turning of my pages now, what 
type of self-care you're going 

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to navigate for the week, you 
just tick it. 

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There's nine types of self-care.
And underneath that you're going

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to write what they are that 
you're going to do. 

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So for example, Monday you might
say have my lunch break. 

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Saturday you might say go and 
see a friend, and Sunday you 

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might say have a long bath. 
It's that simple. 

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And then at the end of the week 
you reflect on what you've 

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completed and what you want to 
do the following week. 

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It's really easy, really simple,
but it helps you stay on track 

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with yourself, care and create 
boundaries, creating that space 

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for you to think about what you 
need to do to stay on top of 

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your mental health and 
prioritise yourself care most of

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the time. 
I've seen in my experience that 

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I've through coaching and in my 
experience as a social worker, 

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it's very difficult to do that 
on your own because your mind is

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full of all the work that you 
need to do, right. 

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Your mind is full of the crisis 
intervention and navigating the 

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management or navigating peers, 
navigating all the work that 

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you've got to do, phone calls, 
emails. 

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But when you've got a resource 
that you can turn to that where 

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you don't have to think, you 
literally just ticking to say, 

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OK, this is what I'm going to do
and this is my reflection that 

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I'm going to do on that, then 
that is what's most easier for 

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you. 
For those listening on Instagram

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and asking, it's called the 
self-care Journal for Social 

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Workers and it's under the 
author name, LA Edwards, which 

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is my author name and it's on 
Amazon right now. 

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If you want it from me directly,
send me Adm and I'll sign it for

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you and I can send it to you. 
That is not a problem. 

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The next one I'm going to 
recommend to you is this one 

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called the Mood Tracker Journal.
The Mood Tracker Journal under 

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the same name, LA Edwards and 
it's an A4 size journal which I 

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love. 
And this journal is going to 

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help you track how you're 
feeling in the back of the 

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journal, you're welcome. 
In the back of the journal, you 

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have a list of emotion words 
which are going to help you 

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identify what you're feeling. 
Most of the time, and most of 

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the problems that we have when 
we are stressed, when we are 

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burnt out, is that we are unable
to truly describe what we're 

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feeling, and that is because our
emotional literacy needs to 

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grow. 
That is because we haven't given

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birth to and given life to 
certain words which pinpoint 

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with accuracy exactly how we're 
feeling now. 

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Once you are increasing your 
emotional literacy, you're 

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improving and enhancing yourself
awareness and therefore you're 

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in a space where you can truly 
have some good deep reflection. 

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Now with this reflection, this 
is what you have in your mood 

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tracker journal. 
So you write how you're feeling 

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for that day in the journal. 
You've got three emotions that 

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you write for. 
Then you're right, I am feeling 

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like this because and you 
outlined 3 reasons. 

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You reflect on that and then we 
bring you to the present tense 

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and look at, OK, what are you 
looking forward to tomorrow? 

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Now I have found the Mood 
Tracker Journal really helpful. 

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And I say this with chest, as 
the young people would say. 

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I say it with chest and that 
means there was a time where I 

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was so stressed and I mean my 
mind was just all over the 

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place. 
I had one of the most high risk 

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cases that I was managing. 
I was trying to manage a social 

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worker who's the managing this 
high risk case and it was 

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relentless. 
Sometimes it happens. 

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It's just relentless. 
Every day, every day there was 

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something happening. 
My mind just couldn't focus, so 

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I would wake up early in the 
morning and that's why I put 

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these podcasts out early in the 
morning. 

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I would wake up early in the 
morning and I would sit down and

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just think about how I'm 
feeling, reflected on why I'm 

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feeling like that, and really 
just put myself back in the 

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driving seat and be the hero of 
my story rather than being the 

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one chasing what I'm feeling. 
I felt. 

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00:13:44,960 --> 00:13:50,800
No, I need to sit and recognise 
what I'm feeling, name it, claim

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it, reflect on it and move on. 
And what I found was once I got 

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that out of my head and got it 
out of my system, I felt so much

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better. 
I felt so much better. 

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So if you're listening on this 
podcast and you're thinking 

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00:14:07,800 --> 00:14:11,720
about ways to manage your mental
health, manage yourself care, 

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00:14:12,440 --> 00:14:16,440
manage your way through burnout,
and there's something I need to 

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say about that, I'll try and 
come back to it shortly. 

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Getting it out of your head, out
of your heart and onto paper or 

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00:14:24,840 --> 00:14:29,720
out of your mouth is most 
helpful because if you listen to

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my Trauma Informed series and if
you are a loyal listener, you'll

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00:14:33,520 --> 00:14:37,080
know that I did three whole 
episodes on that right recently.

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Like last month, you will know 
that trauma is not just in the 

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00:14:42,720 --> 00:14:45,440
mind. 
Trauma is stored in the body. 

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Now don't let the blogs fool 
you. 

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You can't think you're way out 
of trauma. 

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It's stored in the body. 
So if you're going through a 

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00:15:01,520 --> 00:15:05,200
difficult time, you need to 
remember it's stored in the 

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00:15:05,200 --> 00:15:08,320
body, not just in the mind. 
So we are going through the Mood

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00:15:08,320 --> 00:15:11,720
Tracker journal as a way of 
working the mind and the body 

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00:15:11,720 --> 00:15:14,920
and getting it out. 
Now there are different ways of 

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getting trauma out of the body. 
This is not that podcast, but I 

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just wanted to share with you 
the reason why I feel the Mood 

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Tracker Journal is right for 
you. 

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Lastly, I haven't got it with 
me, so sorry to my Instagramers 

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who are watching me right now. 
I haven't got the book with me 

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as we speak in this space, but I
do have a copy of it. 

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It's downstairs. 
It's called The Social Work 

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Practice, The Social Work 
Practice and Well-being Planner,

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The Social Work Practice and 
well-being Planner written by 

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Ali Edwards again on Amazon. 
This is the ultimate planner for

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social workers, which I believe 
amalgamates your leadership 

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development, managing your work 
tasks and helping you to 

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prioritise your well-being all 
in one space. 

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Because often you either have a 
diary which is just managing 

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your work tasks, or you have a 
personal journal like the Mood 

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Tracker Journal, right? 
That's not for work, that's 

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separate. 
So often you have Diaries and 

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journals which separate work and
well-being and your personal 

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life. 
But my social work practice and 

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well-being planner amalgamate it
consolidate all these three 

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elements to reflect the holistic
life of a social worker. 

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It's available on Amazon right 
now under the author name LA 

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Edwards and you have different 
pages which help you go through 

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your week. 
So it's worked out in weekly 

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maps where you have a well-being
page. 

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You have a page called the life 
Admin page, which is those pages

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where you may be on the phone or
you may be going to the 

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photocopy and you remember you 
need to book your car service. 

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You remember that you need to 
take your child to the dentist, 

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you need to book the appointment
for that and you have nowhere to

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write it. 
You just scribble it somewhere 

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and hope that you remember. 
But the life admin page actually

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is a space for you to write that
information. 

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So what you're doing at work, 
what you're doing at work can 

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still carry on. 
And the thoughts that you're 

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having about home, about where 
you can fit in all these 

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different tasks to manage your 
life. 

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You've got a page where you can 
put that information and 

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organise it. 
At the end of this planner, and 

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I'm going to If you go straight 
to my website, 

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socialworkcoachinghub.com, 
you'll see a video of the the 

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book. 
But at the end of the planet you

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have a resource section which 
helps you manage and navigate 

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your way through supervision. 
There's a section in there for 

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emotional literacy. 
There's a section in there for 

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managing your everyday life as a
social worker. 

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And I would highly recommend 
this journal to help you walk 

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into your 2024 with power and 
being the hero of your story and

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being able to navigate, navigate
burnout. 

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You see when burnout comes, 
what's needed is a system, 

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what's needed is a resource, and
what's needed is support. 

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Now you have to decide who and 
what is going to fit into those 

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systems. 
I have those three resources. 

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They're available on Amazon 
right now. 

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If you want them from me 
directly and want me to sign 

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them, DM me on Instagram at Dear
Social Worker Podcast. 

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I'm on LinkedIn with my name 
Lisa Ann Edwards or you can 

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e-mail me 
info@socialworkcoachinghub.com. 

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I'll happily sign it and send it
to you. 

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It's cheaper getting it from me,
of course, because Amazon have 

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their own printing prices. 
But some people prefer Amazon, 

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so completely up to you. 
Either way. 

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You need system, you need 
support, and you need a strategy

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to help you navigate burnout. 
And you'll need resources to 

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help you get there. 
Because what is missing in 

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burnout is how I view it. 
It's almost like you're in a 

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garden with absolutely no 
fences, no fences, and 

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everything is coming at you. 
And in a way, to protect 

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yourself, You're in fetal 
position and you're just holding

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that position in an attempt for 
nothing else to get at you. 

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But it's already too late. 
You've seen it all. 

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You've it's coming towards you. 
You've experienced it. 

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That work trauma has already 
happened. 

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So in order to get through that,
you need some form of holes to 

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calm down the things that are 
around you, and you need 

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systems, resources and support 
in order to do that. 

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Now for coaches that come to me,
it's rare that I actually get a 

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coachee that is at the stage of 
burnout. 

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Usually they work through the 
burnout and then come then come 

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to me saying I've still got the 
remnants of burnout. 

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And what I'm saying to you is 
try your best not to wait until 

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you get to burnout. 
It's too late. 

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Your body's already shut down 
and pulling yourself out of 

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burnout. 
That's difficult to do alone. 

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And that is why I provide the 
service that I provide through 

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coaching. 
And for those who don't know 

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what coaching is, it's similar. 
I'm just going to say it's 

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similar to mentoring. 
We do one to one sessions and we

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look at what is happening for 
you and help you find your own 

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solutions through strategic 
questions. 

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It's a supportive and safe place
for you to be to work through a 

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difficult and challenging period
of time. 

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Don't wait, we are ahead of 2024
right now. 

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We're ahead of it. 
We're not there yet. 

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That means you have got the 
power and you have got the 

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resources to get ahead of next 
year and how you are going to 

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keep some of your fences up. 
It is possible. 

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Make sure you're booking your 
holidays in advance, make sure 

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you're deciding what boundaries 
you want to set for yourself. 

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And lastly, I've got resources 
that can help you. 

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If you don't want any of those 
resources you like, forget that.

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I just want to skip to the place
where I want to have a one to 

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one session with you. 
Don't wait. 

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I'm obviously not accepting 
clients this side of the year 

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for programs. 
I am for one to one sessions for

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like one or two one to one 
sessions, but not for my 

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coaching programs. 
But my coaching programs will 

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start next year. 
If you're interested or just 

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want to find out more, you can 
go to socialworkcoachinghub.com 

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or of course send me Adm. 
They're always open. 

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I'll always answer you. 
I'll always come back to you. 

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It may take me a little while 
now, but I'll always come back 

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to you. 
That's what my job is. 

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That is what I'm here to do. 
That is God's gift to me is to 

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help you shine your light. 
It's such a wonderful place to 

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be when you realise what your 
purpose is. 

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My job is to help you shine your
light. 

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I always say there's two types 
of people in the world and this 

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is, this is a famous saying by 
the TD Jakes, the preacher. 

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There's people who are the light
and there's people who hold the 

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light for you to shine. 
Oh, I love that. 

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I love it. 
My role is to hold the light for

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you to shine. 
And the way in which I do that 

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is a through this podcast, B 
through the publications which 

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I've just spoken to you about, 
and C my coaching, the coaching 

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that Ioffer you. 
On that note, I'm going to have 

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to say goodbye because usually 
my podcast is out 15 minutes 

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00:23:39,560 --> 00:23:43,440
ago. 
But as I said earlier, I wasn't 

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sure what I was going to talk 
about today. 

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And I thought, you know 
something? 

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We're approaching the end of the
year. 

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Let's talk about burnout. 
Let's give some practical 

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skills. 
I'm on Instagram live as I'm 

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00:23:52,040 --> 00:23:54,520
talking to you right now. 
For those that are listening in 

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00:23:54,760 --> 00:23:59,560
Australia and listening in 
Germany and Ireland, I see you 

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00:23:59,560 --> 00:24:02,000
all. 
God bless you have a blessed 

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00:24:02,000 --> 00:24:05,680
week and I would love to know 
what do you want me to talk 

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00:24:05,680 --> 00:24:08,520
about next year? 
What topics do you want me to 

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00:24:08,520 --> 00:24:16,040
cover next year? 
Put them in the Spotify poll and

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00:24:16,040 --> 00:24:19,600
also send me a message? 
Send me an e-mail and just tell 

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00:24:19,600 --> 00:24:22,640
me. 
I'd love to know because we're 

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00:24:22,640 --> 00:24:27,600
starting 2024 strong. 
I cannot wait for 2024 to start.

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There's so many new things that 
are going to be happening, 

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including events all throughout 
the year for the social work 

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00:24:34,560 --> 00:24:36,880
coaching hub. 
I've been your host, Lisa Rant. 

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00:24:36,880 --> 00:24:39,920
I've got to go because I've got 
to put my music to this and 

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00:24:39,920 --> 00:24:42,640
still send this out on on the 
podcast platform. 

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There's people waiting for this 
right now. 

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00:24:44,600 --> 00:24:47,680
So Instagram, it's lovely for 
you to have joined me this 

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00:24:47,680 --> 00:24:49,080
morning. 
Thank you for joining this 

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00:24:49,080 --> 00:24:51,640
podcast recording. 
Thank you for those that are 

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00:24:51,880 --> 00:24:59,280
listening online. 
Remember, you are not alone. 

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I'm right here with you. 
Have a blessed week, and I will 

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00:25:06,920 --> 00:25:11,200
be back next week, hopefully at 
7:00 AM on the dot. 

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00:25:12,640 --> 00:25:15,960
We'll resume regular 
programming, then have a blessed

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week.