---
title: Self-Care Resources for Staff
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**ESSENTIAL RESOURCE FOR ALL STAFF MEMBERS**

## 1. INTRODUCTION AND PURPOSE

### 1.1. Why Self-Care Matters

Staff work in online communities can be emotionally demanding, involving exposure to conflict, crisis situations, harassment, trauma, and community distress. Effective self-care is essential for:

- **Sustainable Service**: Maintaining long-term ability to serve the community effectively
- **Personal Well-Being**: Protecting your own mental health and emotional wellness
- **Quality Service**: Ensuring you can provide high-quality support when community members need it
- **Preventing Burnout**: Avoiding compassion fatigue and emotional exhaustion
- **Professional Boundaries**: Maintaining appropriate boundaries between work and personal life

### 1.2. Self-Care Is Not Selfish

Self-care is not selfish or indulgent—it is a professional responsibility. Taking care of yourself enables you to take better care of others. When you prioritise your well-being, you can:

- Respond more effectively to community needs
- Make better decisions under pressure
- Maintain empathy and compassion
- Avoid making mistakes due to exhaustion or stress
- Model healthy boundaries for community members

## 2. UNDERSTANDING THE EMOTIONAL IMPACT OF STAFF WORK

### 2.1. Common Emotional Challenges

**Secondary Trauma (Vicarious Trauma):**
- Emotional and psychological impact of exposure to others' trauma
- Can occur from supporting community members experiencing crisis, harassment, or abuse
- Symptoms may include anxiety, sadness, emotional numbness, intrusive thoughts

**Compassion Fatigue:**
- Emotional exhaustion from caring for others
- Reduced ability to feel empathy or compassion
- Feeling overwhelmed by others' suffering
- Difficulty separating work from personal life

**Burnout:**
- Physical, emotional, and mental exhaustion
- Feelings of cynicism or detachment
- Reduced sense of accomplishment
- Loss of motivation or interest in work

**Emotional Labour:**
- Managing your own emotions whilst supporting others
- Maintaining professional composure in difficult situations
- Balancing empathy with boundaries

### 2.2. Warning Signs

**Physical Symptoms:**
- Fatigue, exhaustion, or difficulty sleeping
- Headaches, tension, or physical pain
- Changes in appetite or eating patterns
- Difficulty concentrating or making decisions

**Emotional Symptoms:**
- Anxiety, irritability, or mood swings
- Feelings of sadness, hopelessness, or numbness
- Difficulty experiencing joy or pleasure
- Increased sensitivity or emotional reactivity

**Professional Symptoms:**
- Decreased effectiveness or quality of work
- Avoidance of difficult situations or responsibilities
- Cynicism or negative attitude towards community members
- Difficulty maintaining professional boundaries

**Personal Symptoms:**
- Relationship strain or social withdrawal
- Loss of interest in activities you used to enjoy
- Difficulty separating work from personal life
- Feeling overwhelmed or unable to cope

## 3. SELF-CARE STRATEGIES

### 3.1. Physical Self-Care

**Rest and Sleep:**
- Prioritise adequate sleep (7-9 hours per night)
- Establish consistent sleep schedule
- Create relaxing bedtime routine
- Avoid screens before bed
- Take breaks during work sessions

**Exercise and Movement:**
- Regular physical activity (even short walks help)
- Stretching or yoga for stress relief
- Outdoor activities when possible
- Movement breaks during long work sessions

**Nutrition and Hydration:**
- Regular, balanced meals
- Stay hydrated throughout the day
- Limit caffeine and alcohol
- Avoid skipping meals due to work

**Medical Care:**
- Regular medical check-ups
- Address physical health concerns promptly
- Take prescribed medications as directed
- Don't ignore physical symptoms

### 3.2. Emotional Self-Care

**Emotional Awareness:**
- Regular check-ins with your emotional state
- Identify and name your feelings
- Recognise emotional triggers
- Notice patterns in your emotional responses

**Emotional Processing:**
- Journaling about difficult experiences
- Talking with trusted friends or colleagues
- Professional counselling or therapy when needed
- Creative expression (art, music, writing)

**Stress Management:**
- Deep breathing exercises
- Meditation or mindfulness practices
- Progressive muscle relaxation
- Grounding techniques for anxiety

**Emotional Boundaries:**
- Set clear limits on work time and availability
- Learn to say "no" when overwhelmed
- Don't take responsibility for others' emotions
- Separate your identity from your staff role

### 3.3. Professional Self-Care

**Work-Life Balance:**
- Set clear boundaries between work and personal time
- Designate specific times for staff work
- Take regular breaks and days off
- Don't check staff channels during personal time

**Workload Management:**
- Recognise when you're taking on too much
- Communicate workload concerns to supervisors
- Delegate or share responsibilities when appropriate
- Say no to additional commitments when overwhelmed

**Professional Development:**
- Continue learning and skill development
- Attend training and professional development opportunities
- Seek feedback and support from colleagues
- Celebrate successes and accomplishments

**Professional Boundaries:**
- Maintain appropriate boundaries with community members
- Don't provide professional services beyond your role
- Recognise limitations and refer when appropriate
- Avoid over-investing emotionally in individual situations

### 3.4. Social Self-Care

**Supportive Relationships:**
- Maintain connections with friends and family
- Build relationships outside of staff work
- Spend time with people who support and energize you
- Avoid relationships that drain or stress you

**Peer Support:**
- Connect with other staff members for mutual support
- Participate in staff debriefing sessions
- Share experiences and learn from colleagues
- Build supportive relationships within the staff team

**Community Engagement:**
- Participate in community activities as a regular member
- Engage in hobbies and interests outside of staff work
- Build relationships with community members as peers
- Maintain social connections beyond staff responsibilities

**Social Boundaries:**
- Don't feel obligated to be available 24/7
- Take time away from community spaces when needed
- Maintain personal relationships separate from staff work
- Protect your personal time and space

### 3.5. Mental and Cognitive Self-Care

**Mental Stimulation:**
- Engage in activities that challenge and interest you
- Continue learning and intellectual growth
- Pursue hobbies and interests
- Read, study, or engage in creative activities

**Mental Rest:**
- Take breaks from mentally demanding work
- Practice mindfulness or meditation
- Engage in activities that don't require intense focus
- Allow your mind to rest and recharge

**Perspective Maintenance:**
- Remember the positive impact of your work
- Focus on what you can control
- Accept limitations and imperfections
- Maintain realistic expectations

**Cognitive Boundaries:**
- Don't ruminate on difficult situations
- Set limits on how much you think about work
- Practice letting go of things outside your control
- Focus on present moment rather than worrying about future

## 4. CONTEXT-SPECIFIC SELF-CARE CONSIDERATIONS

### 4.1. Crisis Response Work

**Additional Considerations:**
- Increased risk of secondary trauma from exposure to crisis situations
- Need for immediate debriefing after difficult crisis responses
- Regular check-ins with Crisis Response Coordinator
- Access to professional mental health support
- Clear boundaries about when to step back from crisis work

**Self-Care Practices:**
- Debrief immediately after crisis situations
- Limit exposure to crisis content when possible
- Take breaks between crisis responses
- Use grounding techniques when feeling overwhelmed
- Access professional support when needed

### 4.2. Harassment Response Work

**Additional Considerations:**
- Exposure to harmful content and behaviour
- Risk of secondary trauma from supporting victims
- Need for emotional support and validation
- Importance of maintaining boundaries with perpetrators
- Regular supervision and support

**Self-Care Practices:**
- Limit exposure to harmful content when possible
- Take breaks after reviewing harassment reports
- Connect with supportive colleagues
- Practice self-compassion and validation
- Access trauma-informed support resources

### 4.3. Child Safety Work

**Additional Considerations:**
- High emotional impact of child safety concerns
- Risk of secondary trauma from exposure to grooming or abuse
- Need for professional support and supervision
- Importance of maintaining professional boundaries
- Regular debriefing and support

**Self-Care Practices:**
- Mandatory debriefing after child safety incidents
- Access to professional counselling or support
- Clear boundaries between work and personal life
- Regular supervision and support from Child Safety Coordinator
- Practice self-compassion and recognise emotional impact

### 4.4. Moderation and Conflict Resolution Work

**Additional Considerations:**
- Exposure to conflict and difficult interactions
- Emotional labour of managing others' emotions
- Need for patience and emotional regulation
- Importance of maintaining neutrality and boundaries
- Regular support and skill development

**Self-Care Practices:**
- Take breaks between difficult moderation actions
- Practice de-escalation techniques for yourself
- Connect with colleagues for support and debriefing
- Maintain perspective on your role and limitations
- Celebrate successful resolutions and positive outcomes

## 5. SUPPORT SYSTEMS AND RESOURCES

### 5.1. Internal Support Systems

**Peer Support:**
- Regular check-ins with other staff members
- Staff debriefing sessions after difficult situations
- Peer mentoring and support relationships
- Team meetings focused on support and wellness
- Mutual aid and assistance amongst staff

**Supervisory Support:**
- Regular meetings with supervisors to discuss challenges
- Access to additional resources and support
- Workload management and distribution
- Recognition of difficult work and contributions
- Professional development opportunities

**Leadership Support:**
- Access to leadership team for guidance and support
- Clear communication channels for concerns
- Supportive response to requests for help
- Recognition and appreciation for contributions
- Flexible arrangements for personal circumstances

### 5.2. Professional Resources

**Mental Health Support:**
- Access to counselling and mental health resources
- Employee assistance programs (if available)
- Support groups for professionals in similar roles
- Trauma-informed therapy resources
- Crisis support when needed

**Professional Development:**
- Training on self-care and wellness
- Education on secondary trauma and burnout prevention
- Skills development for managing difficult situations
- Access to professional resources and networks
- Career development support

### 5.3. External Resources

**Crisis Support:**
- National Suicide Prevention Lifeline: 988 (US)
- Crisis Text Line: Text HOME to 741741 (US)
- Samaritans: 116 123 (UK)
- Local crisis support services

**Mental Health Resources:**
- Psychology Today therapist directory
- BetterHelp online therapy
- Local community mental health centres
- Support groups and peer support networks

**Professional Support:**
- Professional associations and networks
- Online communities for community managers
- Training and conference opportunities
- Mentorship and coaching resources

## 6. RECOGNISING WHEN YOU NEED HELP

### 6.1. Signs You May Need Additional Support

**Seek Professional Help If You Experience:**
- Persistent feelings of depression, anxiety, or hopelessness
- Difficulty functioning in daily life
- Thoughts of self-harm or suicide
- Substance use to cope with stress
- Significant changes in sleep, appetite, or energy
- Inability to separate work from personal life
- Persistent physical symptoms without medical cause
- Relationship problems related to work stress

### 6.2. How to Get Help

**Internal Resources:**
- Contact your supervisor or leadership team
- Reach out to Crisis Response Coordinator
- Access staff support channels
- Request workload adjustments or time off

**External Resources:**
- Contact mental health professionals
- Access crisis support services
- Join support groups
- Seek professional counselling or therapy

**Emergency Situations:**
- If you are in immediate danger, contact emergency services (911, 999, 112, 000)
- If you are having thoughts of self-harm, contact crisis support immediately
- Don't hesitate to seek help—your well-being is important

## 7. PREVENTING BURNOUT

### 7.1. Early Warning Signs

**Recognise Early Signs:**
- Feeling tired or exhausted more often
- Difficulty concentrating or making decisions
- Increased irritability or emotional reactivity
- Loss of interest in work or activities
- Physical symptoms (headaches, tension, sleep problems)
- Feeling overwhelmed or unable to cope
- Withdrawing from social activities or relationships

### 7.2. Prevention Strategies

**Proactive Measures:**
- Regular self-assessment of stress levels and well-being
- Consistent self-care practices
- Clear boundaries between work and personal life
- Regular breaks and time off
- Workload management and balance
- Supportive relationships and connections
- Professional development and growth

**Early Intervention:**
- Address warning signs promptly
- Communicate concerns to supervisors
- Adjust workload or responsibilities when needed
- Take time off when necessary
- Access support resources early
- Don't wait until burnout is severe

## 8. MAINTAINING LONG-TERM WELLNESS

### 8.1. Sustainable Practices

**Build Sustainable Habits:**
- Integrate self-care into daily routines
- Make self-care a priority, not an afterthought
- Regular check-ins with yourself about well-being
- Adjust practices as needs change
- Celebrate progress and positive changes

**Long-Term Strategies:**
- Develop diverse self-care practices
- Build strong support networks
- Maintain work-life balance
- Continue learning and growth
- Regular professional development
- Periodic assessment of work satisfaction and well-being

### 8.2. Community and Organisational Support

**How the Organisation Supports You:**
- Flexible volunteer arrangements
- Recognition and appreciation systems
- Professional development opportunities
- Access to support resources
- Clear boundaries and expectations
- Supportive leadership and supervision

**Your Role in Supporting Others:**
- Model healthy self-care practices
- Support colleagues who may be struggling
- Participate in team support activities
- Share resources and strategies
- Create supportive team culture

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## COMMITMENT TO STAFF WELL-BEING

Your well-being is essential to your ability to serve the community effectively. Self-care is not optional—it is a professional responsibility and organisational priority. We are committed to supporting your wellness and providing resources to help you maintain sustainable, effective service.

If you are struggling, please reach out. Support is available, and seeking help is a sign of strength, not weakness.

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*This Self-Care Resources document is part of our comprehensive staff support system. For questions about self-care resources or to access support, please contact leadership through designated staff channels or reach out to your supervisor.*

