How to Combat Compassion Fatigue in a Helping Profession

Therapists, counselors, and other workers in ‘helping professions’ must show up to work both physically and emotionally. However, showing up and staying grounded can be difficult when working with trauma, intense emotional situations, and even client load burnout, which is burnout due to having too many clients and not enough time. This can result in compassion fatigue, a type of burnout particularly common in healthcare and social services workers who help the nation’s most vulnerable. 

What is Compassion Fatigue

Compassion fatigue, sometimes known as secondary trauma, refers to the mental and emotional fatigue that comes from feeling others’  pain, stress, emotions, and trauma while helping them. Compassion fatigue can have a profound psychological and emotional impact on those who experience it; it also makes it very difficult to continue day to day work for those who hold space for others as part of their jobs.

Compassion fatigue most often affects those in stressful work environments that help others in some capacity: first responders, counselors, therapists, healthcare workers, even personal care assistants. 

9 Common Signs of Compassion Fatigue

There are many signs and symptoms that you might be experiencing compassion fatigue. Below are nine common signs people with compassion fatigue sometimes face.

Mood Swings

Mood swings are a sign of compassion fatigue, particularly in a stressful environment. Have you been more pessimistic lately, or shifting from happy to very depressed in a short period of time? Do you find yourself more on edge or quick to anger? These shifts in mood and emotional volatility can be signs of compassion fatigue. 

Detachment

Any mental health worker knows it’s very important to be present in their work; in cases of compassion fatigue, this can sometimes translate to detachment from personal relationships or social situations in favor of isolation. Detachment might feel like a good idea to ‘rest’ in the short-term, but long term detachment damages not only the relationships you’re neglecting, but your own sense of social well-being. Detachment can also look like feelings of numbness in either your personal or professional life. 

Anxiety/Depression

Racing thoughts or circular thought patterns that focus on negatives are often a sign of mental struggle during compassion fatigue. These are both common responses to high stress environments or trauma. 

Substance/Alcohol Use

Some helping professionals turn to unhealthy coping mechanisms to address their compassion fatigue. Sadly, increases in substance use can happen to anyone, and self-medication can have long-lasting, damaging effects. 

Insomnia/Nightmares

Another common response to trauma and high stress is insomnia– how has your sleep quality been? You might also experience vivid, traumatic images in your dreams as your brain processes intense emotional loads overnight. 

Difficulty Focusing

When mentally and emotionally exhausted, it’s often hard to focus on tasks or continue daily life without some decrease in productivity or quality of work. Compassion fatigue is a form of exhaustion, and focus requires a lot of mental energy. 

Fatigue

Another sign of compassion fatigue is physical exhaustion or fatigue; when it feels like it takes insurmountable energy to simply get up, it’s time to care for yourself and refill your cup– your sense of mental and emotional wellness.

Digestive Issues

Upset stomachs or nausea are common side effects of high-stress environments; watch out for ulcers or more serious digestive issues that require medical attention. 

Headaches

Headaches often plague those experiencing compassion fatigue as the body holds trauma inside.

How to Combat Compassion Fatigue

The best way to combat compassion fatigue is to stop it before it starts by instituting a robust system of self-care and support for yourself. Here are a few things we recommend investigating and incorporating into your regular routine to keep your own cup filled:

Therapy

Even therapists need therapy; a licensed professional psychologist, social work, or counselor will be able to help you process your intense experiences and help you hone more robust coping mechanisms for stressful environments.  

Seek out a therapist or counselor that specializes in trauma, or even a practice that caters specifically to those in helping professions: they will be most equipped to help you. 

Support Groups 

Another option to seek structured help is to find a peer to peer support group for those in fellow helping professions. A group of people with similar experiences can form a powerful community that will support you, care for you, and uplift you in times of struggle. 

We offer a virtual support group called “The Refill Station” for those in helping professions.

Self-Care Activities to Address Compassion Fatigue

Self-care is vital to anyone, but especially for those in the helping professions as their jobs can be draining. Self-care can be a variety of things, but some broad categories include:

Physical Activity

Take a walk, go for a run, even do some stretches to ground and reconnect with your body. Try a new sport, or hike- any physical activity that gets the blood flowing and eases bodily tension will benefit you in the long run. Not only that, but the endorphins after exercise will help regulate your nervous system and leave you feeling energized and restored.

Creativity

Many people enjoy expressing themselves through writing, art, music, and more: creative self expression brings joy and helps the mind channel and process strong feelings in a soothing way. Whether it’s finding others to play music with or simply coloring in a coloring book, creative expression brings tangible benefits to the brain and helps fill the cup. 

Soothing/Relaxing Activities

Another great way to care for yourself is to engage in activities that pamper the body. Whether it’s a pedicure, a massage, or a long, hot bath, finding ways to encourage relaxation in the body is important to balance out all the stress on the job. Work in essential oils or candles to incorporate all the senses into your relaxation rituals.

Eat Well and Stay Hydrated

Eat full, well-balanced meals and avoid sugary food and/or drinks to keep your body and metabolism as satisfied as possible. Protein is good for you and provides extra energy for the brain; vegetables and fruits provide vitamins and minerals that keep you healthy and satiated. Hydration is also very important: dehydration can precipitate anxiety, mood swings, and more. 

Practice Mindfulness

Mindfulness and meditation are both daily practices that provide immense mental benefits in keeping you grounded, present, and not dwelling on stress, intense emotion, or trauma. Showing up to practice mindfulness, or awareness of your thoughts, daily creates a more robust mental and emotional resilience in the face of high-stress situations. 

Time with Loved Ones

No one should suffer alone, and while detachment is a symptom of compassion fatigue, spending quality time with those you care about can refill the cup. Whether it’s simply getting coffee, playing a game, or going out together, being intentional about maintaining relationships will keep you buoyed when you’re feeling adrift. 

Conclusion

Compassion fatigue can come for anyone who is in a career that helps people: it’s increasingly difficult to hold space when there are so many concurrent problems in the world. However, there’s always hope, and modeling self care and seeking treatment and support yourself will keep you anchored in your work and experience and give you what you need to have a long career helping others be their best selves. 

Are you in a helping profession? Check out our virtual support group for helping professionals here.