Expert Blog: Understanding Stress and Building Your Self-Care Toolkit
Expert Blog Contributor:
Daniel McCullough
Pharus Wellbeing
Working in community focused roles like local government, aged care, or disability services is rewarding, but let’s be honest – it can also be pretty tough. Whether you're supporting vulnerable people, navigating policies, or juggling multiple tasks, the pressure adds up. If you don’t take care of yourself, stress can sneak up on you and lead to burnout, exhaustion, and a loss of motivation. That’s why understanding stress and having a solid self-care plan is so important. Let’s break it down and explore how you can build your own self-care toolkit.
Recognising Stress and Its Signs
Stress shows up in different ways, and knowing the signs early on can help you manage it before it becomes overwhelming. Some common indicators include:
Physical - feeling constantly tired, headaches, muscle tension, or trouble sleeping
Emotional - feeling anxious, irritable, moody, or just generally overwhelmed
Behavioural - avoiding colleagues, procrastinating, or leaning on unhealthy habits like too much caffeine, alcohol, or binge-watching
It’s normal to feel stressed sometimes, but if it’s taking over, it’s time to make self-care a priority.
Building Your Self-Care Toolkit
A self-care toolkit is your go-to collection of strategies to help you reset, recharge, and stay balanced. Here are some key things to include:
Talk It Out: Connect with colleagues or friends who understand what you’re going through
Set Boundaries: Say no when needed and avoid overloading yourself
Express Yourself: Write, paint, or find other creative ways to process your emotions
Prioritise Sleep: Aim for 7 to 9 hours of good-quality rest each night
Move Your Body: Even a short walk or stretching can help boost your mood
Eat Well: Fuel yourself with balanced meals instead of running on caffeine and snacks
Practice Mindfulness: Simple breathing exercises, meditation, or gratitude journaling can help ground you
Take Breaks: Step away from work now and then to reset your mind
Keep Learning: Reading, taking a class, or picking up a hobby can keep your mind engaged and refreshed
Encourage Open Conversations: Create a work culture where mental well-being is a priority
Use Support Services: If your workplace offers Employee Assistance Programs (EAPs), take advantage of them
Advocate for Flexibility: When possible, explore flexible hours or remote work options to maintain balance
Socialise Outside of Work: Spend time with family, friends, or community groups
Do What You Love: Volunteering or engaging in activities you enjoy can be fulfilling and refreshing
Join Professional Networks: Being part of an industry group can provide support and shared learning opportunities
Download 101 Self Care Tips:
Making It a Habit
Self-care isn’t a one-time fix – it’s an ongoing practice. Here’s how to keep it up:
Identify Stress Triggers: Know what stresses you out and what helps you feel better
Start Small: Pick one or two self-care activities and build from there
Make It a Routine: Treat self-care like an essential appointment, not an afterthought
Adjust as Needed: Your needs change over time, so keep tweaking your approach
So what’s in your self-care toolkit? Start small, make it personal, and watch how it transforms your well-being.
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