12 Tips to Practice Mindfulness in Social Work

Being a social worker means being busy. We often have more work than we can reasonably manage. It’s also difficult to help others when there’s so much emotion and chaos in our average day. 

After over a decade of being a social worker, I still love it. I’ve found that being mindful is a necessity to prevent burnout and disengagement. Mindfulness means purposefully being in the moment—not looking ahead or behind but focusing on only what is now. This aligns with CPI’s principles, which encourage us to maintain self-awareness and control over our own behaviors in challenging situations. 

Here are some mindfulness tips for social workers that I use as often as possible: 

1. Breathe deeply. 
2. Develop a ritual. 
3. Take an electronics break. 
4. Utilize relaxation apps. 
5. Focus on your client. 
6. Prioritize paperwork. 
7. Be aware of your body. 
8. Get your body moving. 
9. Have a date, solo. 
10. Avoid multitasking. 
11. Practice self-awareness. 
12. Be grateful. 

1. Decrease Anxiety with Mindfulness Breathing Techniques    

It’s surprising how many people don’t take time to focus on their breathing. There are a variety of breathing techniques, so try a few until you find one that works for you. 

If you’re feeling anxious, one method that works well involves slowly breathing in through your nose for five counts, holding for four counts, and breathing slowly out through your mouth for another five counts.

When you breathe in, try to do it from your diaphragm. As you inhale, your belly should expand, not your chest. This is called diaphragmatic breathing or “belly breathing.” You can try this breathing exercise standing, sitting, or lying down. Counting helps you concentrate on your breath and calm your inner chatter.

I often find that a common CPI principle comes into play when practicing these breathing techniques. CPI training often speaks to the Integrated Experience. This refers to the understanding that the only behavior we can control is our own. So, naturally, a calm person invites calmness from others. An anxious person influences others to act anxious as well. During times of heightened anxiety, take those deep breaths and remember the Integrated Experience to help remain calm.

2. Find Your Own Mindfulness Ritual 

Before a workday, I try to put aside a bit of time just for me. When you give yourself this time, create a ritual to center you. You can incorporate the previous breathing techniques with prayer, meditation, or affirmations like “strength” or “hope.” There are many who also enjoy journaling, reading, or engaging in exercise. Play around with this time to find what works for you and make it a habit to do before each workday.  

If you’re not much of a morning person, set aside time after work, when you're home again, to leave the stress behind. By making a habit of creating these moments of calm, you align with CPI's idea of maintaining personal control to manage emotional responses effectively during crisis situations.

3. Electronics and Mindfulness

In our technology-driven world, it’s easy to become overwhelmed by constant notifications, emails, and the pressure to stay connected. As social workers, we are often inundated with electronic communications, making it difficult to focus and be present in the moment.

Taking deliberate breaks from electronics is essential for maintaining mindfulness and practicing stress management for human services.  

Here are some benefits you’ll see by consistently doing so: 

• Reduced stress: Constant exposure to electronic devices can elevate stress levels. Taking a break allows your mind to rest and reduces the strain caused by continuous connectivity. 
• Improved focus: Stepping away from screens helps you concentrate better on the task at hand, whether it’s interacting with a client or completing paperwork. 
• Enhanced well-being: Disconnecting from electronics promotes overall well-being by giving your eyes and brain a much-needed respite. 

4. Stay Mindful with the Help of Meditation Apps

When you pick up those electronics again, choose a few meditation and breathing apps to download. These apps can be a great way to guide your breathing or time your break. Solely focusing on your breath is easier said than done, making apps a great tool for those starting out. Additionally, YouTube has plenty of free guided meditation videos. 

5. Focus on Your Client 

 You probably have a million things going on (I know I do); it’s easy to get distracted by tasks floating around in your head. However, when you’re interacting with a client, consciously make an effort to set aside your own inner dialogue. Focus solely on their words and what they are conveying because this time is dedicated to them, not to your own thoughts. 

Anything that’s on your plate before you meet with a client will still be there afterwards, and thinking about it during your time with your client will only cause stress and divide your attention. 

Mindfulness encourages being fully present in the moment, just as CPI teaches social workers to focus on active listening and engagement without allowing distractions to interfere. 

By truly listening to your client, you’ll respond more thoughtfully and become a better social worker. 

6. Prioritize Paperwork as a Mindfulness Exercise 

Put aside time, turn off all distractions, get yourself comfortable, and do paperwork! Don’t laugh—I know you can do it! Nearly every social worker is overwhelmed with documentation; it feels endless, and there never seem to be enough hours in the day. However, spending a concentrated amount of time on paperwork, even if it’s just 20 minutes, can be calming. Plus, you’ll feel great for having caught up a bit. 

7. Perform Regular Self Check-ins 

Take moments throughout the day to check in with your body. Start with your toes and work up through the top of your head. You may be surprised at how tense or tight your body is. Purposefully tighten and then relax these spots. I typically feel more mentally clear after doing this too.

This is also a form of self-awareness, a core concept in CPI training, that encourages regular checks of your emotional state and physical sensations, ensuring you can manage stress before it impacts your interactions. 

8. Practice Mindfulness Movements 

Never underestimate the power of a walk to keep you grounded in the present. During your lunch break, take a walk around the building or around your home or office. Focus on your steps rather than on all the tasks you still have to do. 

Walking can be a powerful tool for stress relief and for preventing burnout in social work. It provides an opportunity to clear your mind, reduce anxiety, and improve your overall mood. 

When you focus on your surroundings and the sensation of walking, it becomes a mindful practice that helps you stay grounded in the present moment. 

9. Have a Lunch Date with Yourself 

During the day, social workers are constantly assisting people. And you know that when you go home, your family and friends will want to spend time with you too. Consider taking your lunch alone and away from your work area, especially if you’re not able to set aside time for the mindfulness ritual mentioned earlier. 

Focus on the tastes, smells, and textures of the food you’re eating. Chew slowly and make eating your meal the activity rather than a mindless distraction while you’re doing other work. 

10. Take Time to Avoid Multitasking 

As social workers, we often need to multitask to manage our job responsibilities on time. However, multitasking can result in less thorough work compared to focusing on just one thing. If you’re answering emails, just answer emails. If you’re on a conference call, simply engage in the call. If you’re working with a client, give your attention to your client. You might find that you feel more grounded, focused, and productive. 

11. Remember to Stay Self-Aware 

I like to stop a few times a day and ask myself, “What am I feeling right now?” We often go through our days on autopilot, relatively unaware of what we’re actually feeling in the moment. Acknowledging and accepting your feelings is a key part of living in the moment. 

Self-awareness is crucial for maintaining emotional health and improving your interactions with others. By regularly checking in with your thoughts and feelings, you can better understand your emotional responses and triggers. This awareness allows you to respond to situations more thoughtfully and with greater empathy. It helps you identify and address any negative emotions before they escalate, promoting a sense of calm and balance. 

12. Express Gratitude 

Each day, take some time to express gratitude. It can be anything from the sunrise to the way your child made you laugh. Recognize moments to celebrate and appreciate. You may even take another step and keep a gratitude journal. 

Put These Mindfulness Tips in Action 

These tips have worked for me, for other social workers, and anyone else willing to give them a try! Remember, mindfulness and self-awareness are essential in our daily work as social workers—especially when we’re faced with challenging situations. 

By incorporating these practices and the techniques from CPI’s training, we’re better equipped to maintain emotional control, de-escalate potential crises, and foster a sense of calm, not only for ourselves but for the people we serve. 

About the Author
Julie Fanning, MSW, LCSW draws on her professional experience to provide tips and resources to students and other professionals in the social work field. She has worked with individuals and families of all ages in a variety of settings, and is currently running her private practice, Holding Hope Services. 

Original blog published in April 2017. Updated in February 2025.