Stress: Finding the sweet spot
Working in psychology can present many challenges, including in managing workload and balancing ethical, legal and organisational requirements. For an early-career psychologist such challenges can bring about a degree of stress and anxiety. Over time I have drawn from a range of strategies to look after myself in my experience of being a provisional psychologist, and share some of my learnings here with my early-career colleagues.
Despite my enthusiasm, commencing practice as a provisional psychologist was not what I expected. Assessments do not always go perfectly to plan. Interventions are not without hiccups. Ethical dilemmas are not easily resolved with one quick flick through the Code of Ethics.
Indeed, research has shown that commencing a new role can be a source of stress for anyone, and when this is a new career path, this sense can be heightened (Cochrane & Robertson, 1973; Spurgeon, Jackson, & Beach, 2001). However, being new to psychology we might experience a few thoughts making stress and teething pains difficult to acknowledge. I have studied for years for this – why is this so difficult? I know I must work within my competency, and yet I feel extremely incompetent compared to my experienced colleagues. Why can’t the ethical guidelines tell me exactly what to do in this exact circumstance with this exact client?
Further, this sense of stress can be heightened when working between two expectations and codes of practice. We must balance our obligations as psychologists with the expectations of our workplace. Often, we are not learning one new role, but two. For those of us who are relatively fresh out of school, sometimes this can also be learning how a workplace or organisation functions.
From our studies, we know the importance of rigorous psychological practice and that the consequences of our mistakes can be significant in people’s lives. It can be easy to be carried away with thoughts akin to imposter syndrome. However, self-care for early-career psychologists is critical and, in my experience, starts with acknowledging that being an early-career psychologist can be a difficult and stressful time. Sometimes we need to give ourselves some more TLC in order to find that sweet spot for stress, where we are motivated to perform without sacrificing our greater wellbeing.
Though there are many models of self-care, I consider self-care as maintaining my own wellbeing both personally and professionally. To find your own definition of self-care, start with learning about self-care by speaking to your supervisor and other people in your life who appear to balance life and work well. The APS Institute offers a free online course to all members that can assist in generating ideas for your own self-care. In a professional sense, build strong relationships with colleagues, and be open with your supervisor. Let your supervisor know what is challenging. They may be able to alter your workload or supervision goals, or point you in the direction of training and resources to assist. In a personal sense, find activities that speak to your values and make an effort to prioritise these. Whilst it can be tempting to continue working, sit and enjoy the sunshine or spend time with a loved one.
Crucially, remember that starting a new role can be stressful for many people. Anecdotally, I hear many people in the helping professions say they shouldn’t feel stressed because they know how to manage stress and preach stress-management strategies to their clients. A sense of ‘taking your own medicine’. However, psychologists are people and we too experience stress. Recognise the early warning signs of when stress may be creeping up, whether it be difficulty winding down after work or relying more on caffeine, and prioritise professional and personal self-care as much as possible to find stress’s sweet spot.