How to Manage Stress and Anxiety
May 22, 2025
Support Work is deeply rewarding, but it can also be emotionally and physically demanding. Care workers often face high-pressure situations, emotional challenges, and long hours, all of which can contribute to both high levels of stress and anxiety.
Managing your well-being is crucial, not just for yourself, but also for the individuals you care for. Here are some suggested strategies which you might find useful, to help you maintain balance and resilience in your role.
Recognise the signs of stress and anxiety
You can’t manage your stress if you don’t realise your stressed, so it’s essential to recognise the symptoms. Common signs of stress may include:
- Feeling overwhelmed or emotionally drained
- Having difficulty sleeping or having constant fatigue
- Irritability or mood swings
- Headaches or muscle tension
- Loss of motivation or job satisfaction
By identifying these symptoms early, you can try to take proactive steps to address them before they escalate.
Set healthy boundaries
Support work often involves forming close relationships with clients but setting emotional and physical boundaries is key to preventing burnout. Learn to define clear work and personal time and say no, when necessary, without feeling guilty. If you can, avoid overextending yourself with extra shifts or responsibilities.
Prioritise your own care
Taking care of yourself enables you to care for others effectively, so try to make time for:
- Regular exercise to relieve stress and boost energy
- Healthy eating habits to fuel your body and mind
- Adequate sleep to recharge and improve concentration
- Hobbies and leisure activities (or other things that you enjoy) to maintain a fulfilling personal life
Develop coping strategies
If you’re starting to feel overwhelmed or your stress is building, having practical techniques to handle stress in the moment is crucial. Try one or more of the following and see what works for you:
- Breathing exercises to calm the nervous system
- Mindfulness and meditation to stay present and reduce anxiety
- Journaling to process emotions and reflect on positive experiences
Look for support from your friends, family or colleagues
You don’t have to handle stress alone. Build a support network by talking to friends, family or colleagues, the latter will instantly understand your challenges. Seek guidance from supervisors or mentors if you’re comfortable doing so and of course, you can always access professional counselling or employee assistance programs.
Focus on the Positive Impact of Your Work
While support care can be challenging, it’s also incredibly fulfilling. Remind yourself:
- Of the difference you’re making in people’s lives
- Of the moments when client’s express their gratitude
- That small acts of kindness can have a significant impact
Stress and anxiety are natural in any demanding profession, but they don’t have to take over your well-being. By implementing these strategies, you can maintain a healthier balance, protect your mental health, and continue providing exceptional care.
If you’re struggling with stress, don’t hesitate to seek professional support—it’s a sign of strength, not weakness. Remember, caring for yourself is just as important as caring for others.
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A World Mental Health Day message from Jan Bannerman , Joint Managing Director, Talent Quarter
If you've spent a few years in Emergency, chances are you've thought about it. "Could I do remote nursing?"
When our Nurse Alex moved from Northern Ireland to Australia in November 2025 , she wanted to do two things: work as a nurse and make the most of the opportunity to explore Australia. Travel nursing has given her the chance to do both! Making the most of the time between contracts 🐋 After wrapping up a contract, Alex headed to the Gold Coast for some well-earned downtime - which happened to fall right in the middle of humpback whale migration season. “I went whale watching which was incredible. It was peak season for humpback whales migrating down the east coast. There were so many whales!” For Alex, taking a break between contracts isn’t just about travelling. It gives her a chance to properly switch off after working in demanding and sometimes unfamiliar environments. “Contracts can be both physically and mentally demanding at times, and working in unknown environments can be overwhelming. Having time off between contracts has helped me recharge to be ready for the next contract.” Work, travel and a bit more freedom One of the things Alex has enjoyed most is being able to choose contracts that suit her experience and the way she wants to spend her time in Australia. “It’s great being able to balance the work and the holiday aspects of my Working Holiday Visa. As much as I love work, I love being able to see and experience Australia in all of its beauty in my downtime.” It’s also given her the chance to broaden her nursing experience. Alex comes from an ICU background, but since starting travel nursing she’s also worked in ED and on a medical ward. And then there are the places. Instead of only visiting somewhere for a weekend, Alex gets to spend a few weeks living and working there - experiencing smaller towns and parts of Australia she might never otherwise have had the chance to call home. Next stop: Tasmania 📍 Alex has now started a new contract in Tasmania, where she’s looking forward to gaining more ED experience and, of course, exploring more of the state while she’s there. For any nurses thinking about doing something similar, Alex’s advice is pretty simple: “Do it! I was nervous to start travel nursing, but I’m so glad I did it. The team at Talent Quarter supported and guided me throughout the whole way. They are always just a phone call away.” For Alex, it’s that freedom that makes travel nursing so worthwhile. “You could work the full year straight if you want, or take months off at a time to travel. It’s up to you.” A new contract, a new part of Australia and the freedom to decide what comes next. That’s what travel nursing has looked like for Alex so far. Thinking about giving travel nursing a go? Whether you’re ready for your next contract or just curious about what opportunities are out there, we’d love to hear from you . Get in touch with our Talent Quarter team and have a chat about where travel nursing could take you next! Click here: https://www.talentquarter.com/contact-us or get in touch with our consultant, Lewis Dew!
