Wellness@Work: How to identify and manage compassion fatigue

Maybe you aren’t familiar with the term “compassion fatigue,” but you may know what it feels like. It describes the physical, emotional and psychological impact of helping others, often through their own stressful or traumatic experiences.

Though many caregivers and professions can be affected, it is most commonly experienced among legal and medical professionals, therapists, first responders, teachers, nurses, and service providers who work in a healing or helping capacity.

Compassion fatigue is sometimes described as a secondary stress reaction, secondhand shock, secondary traumatic stress or vicarious trauma that can result from exposure to those suffering the consequences of traumatic events. It is normal to feel empathetic, but when it begins to affect your thoughts, moods and well-being outside of work, it can erode your ability to care, feel concern or feel anything at all.

Symptoms of compassion fatigue

Compassion fatigue can manifest in any number of ways, including physical, behavioral and psychological concerns, such as:

• Headaches, nausea, upset stomach or dizziness
• Exhaustion
• Changes in appetite
• Difficulty sleeping
• Feelings of failure, guilt, self-doubt, sadness, and powerlessness
• Difficulty concentrating and making decisions
• Feeling overwhelmed with obligations
• Feeling detached, numb and emotionally disconnected
• Blaming yourself for not having done enough to help the people who are suffering
• A decreased sense of personal and professional accomplishment
• Loss of interest in activities you used to enjoy
• Increased conflict in personal relationships
• Neglect of your own self-care
• A change in your worldview or spirituality
• An increase in substance use as a form of self-medication

Who is at risk?

Employers who may have multiple employees experiencing compassion fatigue must take steps to address it or provide support to prevent negative effects for the organization. Pay special attention to new caregivers, those who have a history of personal trauma, caregivers who interact with multiple clients, those working long hours, or individuals lacking a personal support system, as they are most susceptible to feeling the impact of compassion fatigue.

How to identify compassion fatigue

Developing an awareness of compassion fatigue, its signs and risk factors is the best way to address it. Ask yourself these questions to help you identify the onset of symptoms:

• Does it seem like something is interfering with your usual ability to function?
• Do your normal skills seem altered or different in some way?
• Do typical or ordinary work situations or incidents feel traumatic?
• Do you regularly wake up tired in the morning and struggle to get to work?
• Do you feel like you are working harder but accomplishing less?
• Are you easily frustrated or irritated?
• Do you feel like you’re losing compassion for others?
• Do you routinely feel bored or disgusted?
• Are you experiencing frequent illnesses or aches and pains that don’t have obvious causes?

How to manage compassion fatigue

• Be aware of your thoughts, feelings and physical sensations.
• Practice mindful deep-breathing to help yourself calm down when you feel anxious.
• Establish a good self-care routine that includes eating healthy, getting more exercise, staying hydrated, and getting enough sleep.
• Reach out to others for support, including your colleagues, friends or family.
• Take a break from the news and limit the time you spend online every day.
• Find a balance between your professional and personal life, and take time off if you can.
• Identify your priorities and engage in activities that replenish and rejuvenate you.
• Understand that suffering and pain are a part of the collective human experience and that you do not always have control over them.
• Focus on what you can control, including your thoughts and feelings, rather than having unrealistic expectations about what you can’t.
• Consider setting boundaries to your day. Take off your badge as a symbol of the separation from your job responsibilities. As you leave the parking lot, think of leaving your day behind.
• Seek professional help. USA Health offers several resources for employees through its Spiritual Care Department and the Employee Assistance Program.

About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health. Among several specialized trainings, she holds a certification in mindful resilience for compassion fatigue.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at usahealthsystem.com/wellness.