Compassion fatigue: what it is, symptoms, and 10 ways to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what compassion fatigue is, including common signs and symptoms, and how it differs from burnout. Plus, 10 tips to help you treat compassion fatigue.
Compassion fatigue can affect anyone who spends much of their time caring for others. It arises from the emotional burden of consistently being exposed to the suffering of others, leading to emotional and physical exhaustion.
Unlike general fatigue, compassion fatigue specifically impacts those in caregiving roles, such as healthcare workers, social workers, and people caring for family members with chronic conditions.
What is compassion fatigue?
Compassion fatigue is caused by the profound emotional and physical toll sometimes taken on by people who help others in pain. It's also related to vicarious trauma or secondary traumatic stress, as the trauma experienced by others can significantly impact someone's own emotional state. This can lead to severe mental health consequences if not addressed properly. Compassion fatigue occurs when those caring for others are unable to maintain their own mental health and wellbeing.
14 signs and symptoms of compassion fatigue
The daily pressures of caregiving can bring emotional, physical, and behavioral responses that may significantly reduce quality of life. The signs of compassion fatigue aren’t personal failures or weaknesses, they’re caused by the environmental and occupational experiences of caregiving in healthcare professionals, first responders, social workers, or anyone in a caregiving role.
Compassion fatigue may look like:
Emotional exhaustion
Decreased empathy, as a defense mechanism
Feelings of helplessness and powerlessness
Emotional numbing or detachment
Increased anxiety and sadness
Anger and irritability
Physical symptoms like sleep disturbances, changes in appetite, headaches, and stomach issues
Loss of pleasure in activities once enjoyed
Difficulty concentrating and focusing on tasks
Withdrawing from social activities
Increased sensitivity to trauma due to a heightened stress response
Questioning the meaning of life
Feelings of inadequacy
Burnout vs compassion fatigue
While burnout and compassion fatigue share overlapping symptoms, such as emotional exhaustion and a diminished sense of personal accomplishment, their underlying causes and implications are different, so they need tailored approaches.
Burnout
Burnout can bring overwhelming exhaustion, feelings of cynicism and detachment from your job, and a sense of ineffectiveness at work. Burnout is often linked to the demands of the work environment itself, such as long hours, high pressure, and lack of support. It can result from chronic workplace stress, and gradually build over time, leading to a significant decrease in work performance and motivation.
Compassion fatigue
Compassion fatigue arises from the emotional impact of helping or wanting to help those who are suffering. It can set in quickly and often without warning, and is particularly common among professionals who work directly with trauma victims, such as healthcare providers, therapists, and social workers. Compassion fatigue can bring profound emotional and physical exhaustion from engaging with suffering, trauma, and distress.
While burnout can affect your relationship with your job, compassion fatigue can influence your capacity for empathy and emotional engagement, extending beyond work into your personal life.
How to manage compassion fatigue in 10 ways
Addressing compassion fatigue often requires self-awareness and an approach focused on building resilience and self-care. Finding coping mechanisms that work for you can help you better manage the emotional toll of caregiving to maintain your wellbeing.
1. Practice mindfulness
Mindfulness practices in daily life can help you remain anchored in the present moment, which may reduce feelings of overwhelm. Try techniques such as meditation, mindful breathing, and yoga to enhance awareness and build a sense of calm through the challenges of caregiving.
💙 Start your mindfulness practice with our Mindfulness for Beginners 30-day program.
2. Implement breathing techniques
Simple breathing exercises can be a quick, effective way to manage stress and anxiety. Use techniques such as the 4–7–8 method or diaphragmatic breathing to help lower stress levels and promote relaxation.
💙 Join Tamara Levitt as she guides you through a Simple Breathing Practice.
3. Establish a good self-care routine
Self-care can be essential for combating the stressors of caregiving that can lead to compassion fatigue. Set aside time for activities that rejuvenate and refresh you, such as being in nature or pursuing hobbies.
💙 Explore Lama Rod Owens’ Radical Self-Care series to learn how to establish a nurturing self-care practice.
4. Get more exercise
Engage in regular exercise to help boost mood, improve sleep, and enhance overall health. Depending on your mobility, anything from some light stretches to going for runs can be helpful.
💙 Incorporating movement into your daily routine doesn’t have to be boring with this Moving for Fun practice.
5. Prioritize getting enough sleep
Establish a consistent sleep schedule, create a restful environment, and adopt bedtime rituals to help improve sleep quality and recharge the body and mind.
💙 Listening to a soothing sleep story, like Wonder, narrated by Matthew McConaughey, can help you relax and unwind for a restful night’s sleep.
6. Reach out to others for support
Build a support network of friends, family, or colleagues who understand the pressures of caregiving for emotional relief and a sense of community. Professional support from therapists or support groups specializing in compassion fatigue can also offer valuable coping strategies and emotional support.
7. Take breaks from the news and limit online activity
Reduce your exposure to distressing news and limit time spent on social media to help decrease stress levels. Setting boundaries around media consumption can also help protect your mental health and maintain focus on wellbeing.
8. Engage in professional development and education
Attend workshops, seminars, or training focused on managing compassion fatigue to equip yourself with additional tools and knowledge to handle the emotional demands of your role.
9. Set boundaries
Healthy boundaries with work and personal life can prevent overextension and reduce the risk of compassion fatigue. Say no to additional responsibilities when necessary and recognize the importance of time off.
💙 Tune into Jeff Warren’s A Secret to Better Boundaries session on The Daily Trip.
10. Practice reflection
Reflect on your experiences and emotions through journaling or discussions with peers for insights into personal triggers and coping mechanisms of stress and emotional exhaustion.
💙 Explore the Power of Reflection to help you process the events, and emotions, of your day.
Compassion fatigue FAQs
How do you fix compassion fatigue?
Fixing compassion fatigue starts with identifying the early signs, followed by taking deliberate actions toward self-care. Practices like mindfulness, a healthy work-life balance, and activities that replenish your emotional and physical energy can be important steps. Professional help through counseling or therapy can provide personalized strategies to address and manage the symptoms. Educate yourself about compassion fatigue to understand its impact and develop effective coping mechanisms.
What are 3 signs of secondary trauma?
Secondary trauma has three main signs:
Intrusive thoughts: Recurring, involuntary thoughts about the trauma witnessed or learned about through others can occur through vivid memories or nightmares.
Avoidance behaviors: Intentionally avoiding people, places, or activities that remind you of the trauma, or attempting to avoid thinking about or feeling emotions related to the trauma
Physical and emotional symptoms: Headaches or nausea, or irritability, sadness, and heightened anxiety, can be responses to the indirect exposure to trauma.
What is the difference between empathy and compassion fatigue?
Empathy fatigue and compassion fatigue have distinct differences. Empathy fatigue results from the ongoing emotional strain of empathizing with others' distress, leading to emotional exhaustion. It can affect anyone, but is particularly common for those in emotionally demanding roles. Compassion fatigue, more specific to caregiving professions, stems from prolonged exposure to others' suffering, causing a decrease in the ability to feel compassion. The main difference lies in empathy fatigue's broader impact due to general emotional engagement, while compassion fatigue is tied to the caregiver-patient dynamic, leading to emotional numbness and a lack of compassion. Both conditions need self-care and emotional boundaries to manage and prevent their effects.
Is compassion fatigue a form of PTSD?
Compassion fatigue is related to, but different from post-traumatic stress disorder (PTSD). While PTSD is a psychiatric disorder that may occur in people who have experienced or witnessed a traumatic event, compassion fatigue results from the cumulative emotional wear and tear of caring for those experiencing trauma or suffering. Both conditions share some symptoms, such as heightened anxiety, intrusive thoughts, and avoidance behaviors, but their causes differ. Compassion fatigue specifically stems from the vicarious trauma of caregiving, whereas PTSD directly results from experiencing or witnessing trauma.
What does empath burnout look like?
Empath burnout is a profound emotional and physical exhaustion that comes from constantly feeling and absorbing the emotions of others. It can make you feel drained, bring a reduced capacity to empathize, and cause symptoms similar to compassion fatigue, such as irritability, sadness, detachment, and a lack of enjoyment in activities once found pleasurable. People may also show signs of withdrawal, preferring to isolate themselves to avoid further emotional drainage. Empath burnout needs boundary setting, self-care, and support to replenish emotional resources.
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