Safeguarding and welfare in sport is tough. It can be emotional, technically challenging and sometimes isolating. This topic area offers advice and signposting so you can look after yourself, as much as you look after others.
What is vicarious trauma?
It’s normal for those working in safeguarding or welfare to experience upset, shock, or anger. Vicarious trauma is when we’re exposed to someone else’s trauma and it ends up impacting on our own mental health. Our response will depend on what’s going on for us at the time, and how much support we have in place. It can happen anytime to anyone.
Some common signs include:
- longstanding negative feelings around a person’s victimisation, including self-doubt, pessimism, guilt, or rage
- being unable to switch off outside of work and difficulty maintaining a work-life balance
- dissociation, avoidance, or numbness either at work, home, or both
- feeling very on edge
- difficulty maintaining professional boundaries
- nightmares, panic attacks, or flashbacks
- experiencing stress-related health conditions
For some people, vicarious trauma can lead to chronic stress or burnout. Visit Mental Health UK for more information on signs of burn-out.
Self-care for safeguarding professionals
Self-care can help you cope with emotions, vicarious trauma, and other work challenges. It can look different for everyone – what works for you might not work for someone else. We’ve put together a few evidence-based self-care tips for you to try.
Find your boundaries
One of the ways we can look after ourselves is by protecting our time. As a natural helper, it’s common to want to be there for people. Both sport and safeguarding is fast-paced with lots of changes, but we still need to make sure we’re using our annual leave, we’re turning our work phone off at the end of the day (if you’re not on duty), taking a lunch break, and knowing when to say 'no'.
We know these can be easier said than done, so put reminders in your phone, ask a colleague to keep you accountable or use post-its. In the long run, having boundaries can help you achieve a better work-life balance and reduce the risk of overwhelm and stress.
You are more than just your job and ensuring time away from work can help.
Find your community
Another way to reduce burn-out is creating a community of support.
We’re not expecting all coaches or volunteers to be social workers, but making sure the organisation understands that safeguarding is everyone’s responsibility creates that shared responsibility and understanding. If we have a community of people, then safeguarding leads will have more people to support them, reducing the chances of burn-out and symptoms of poor mental health.
If you are a sport safeguarding lead full-time, use supervision sessions with your line manager or else talk to your board safeguarding champion or anyone else in your team. Talk about the concerns that arise when appropriate, but also the reflections you take from it, learning points, and the impact it has had on you and the team.
Being able to lean on others and having good social networks is one of the greatest ways to help cope when working with trauma. Regularly connecting with colleagues, family, and friends can help you to feel less isolated during challenging times, give you an outlet when needed, and help you to feel valued and confident.
You don’t need a huge network, just a handful of close contacts can offer a sense of emotional support.
7 ways to wellbeing
These seven evidence-based actions can help boost your mental and emotional health.
- Connect – we have already talked about connection. Meaningful connections give you support and a sense of belonging.
- Be active – take part in physical activity you enjoy, whether it’s walking, dancing, gardening, or sports. Movement helps improve mood and overall health.
- Take notice – be mindful of the present moment. Notice your surroundings, thoughts, and feelings to increase self-awareness and appreciation of life.
- Keep learning – try new activities, develop skills, or explore hobbies. Learning boosts confidence and keeps your mind engaged.
- Give – offer your time, kindness, or support to others. Acts of giving create positive feelings and strengthen social bonds.
- Eat well – reduce ultra-processed foods and increase your water intake as well as healthy fruits, vegetables, proteins, carbohydrates, healthy fats and fibre. Your diet can affect your mood, your sleep, your thought process and your energy levels.
- Sleep well – not enough sleep can affect your decision-making and concentration, as well as your mood.