Well-being at work in child protection

After another long day, Emma sat in her car outside the office, hands still gripping the steering wheel. The stories she’d heard that day, of fear, courage, and resilience, were still echoing in her mind. She cared deeply about her work to prevent and treat child sexual abuse, but lately, she’d started to feel the weight of it all.

Emma’s experience isn’t unusual. Those who work to protect children often give everything they have emotionally, mentally, and even physically. But to keep helping others, we have to look after ourselves too. Well-being in child protection work is difficult to make time for, so here are some self-care reminders inspired by workers like Emma who dedicate their lives to making children safer.

Guilt-free rest and recovery
When your work revolves around crisis and care, rest can feel like a luxury. It’s not. Sleep, downtime, and even small pauses during the day help reset your nervous system. Rest isn’t a reward; it’s essential maintenance for your heart.

Connecting and decompressing
Finding time after each tough day for a quick chat with a trusted colleague can make a world of difference. Sharing what you’ve heard and felt is part of releasing it. Don’t carry those stories alone; connection helps turn empathy into shared strength.

Create healthy boundaries
It’s easy to take work home with you, replaying conversations and what-ifs. Maintaining work-life boundaries helps you regulate more effectively and turn off when you’re clocked off. Whether that’s turning off email notifications after hours or practising a brief end-of-day reflection, find ways to disconnect from the day’s work. Children need you at your best tomorrow, not burnt out today.

Move your body, calm your mind
Exercise doesn’t have to be intense. A few stretches, mindful breathing, or walking around the block can help release tension stored in your body and ground you after emotional work. This is also a great activity to combine with connection. Bring your partner, family or furry one along to reset your sense of place.

Remember your purpose
When Emma rereads a thank-you note from a family she helped months earlier, it reminds her why she does this work. Reflecting on those moments of impact can help you reconnect with your “why” when the days feel heavy.

Working in child protection means holding space for others’ pain, but it also means holding onto hope. Believing that every act of care makes a difference.

So today, give yourself the same compassion you offer the children and families you support. You deserve it, too. 💜

For a Dad’s perspective on how he handles self-care outside the rigours of Social Work, see Steve’s Guide to Mastering a Self-care Day.