Compassion is a powerful and important force that drives people to care for others. It’s good to look at people in need and have a desire to take action and offer support. 

However, the emotional demands of caring are draining, and, if left unchecked, can lead to health issues.

In this resource we’ll cover what compassion fatigue is as well as:

• Signs of it
• What causes it
• Dealing with it
• How to avoid it

What is Compassion Fatigue?

‍Compassion fatigue is the exhaustion, both physical and mental, that people experience when they’re repeatedly exposed to the suffering and trauma of someone else. This is also called secondary traumatic stress. 

It’s common for people who work in healthcare, social services, and law enforcement. However, it can even occur in people who are supporting a loved one through mental health or addiction treatment.

Compassion Fatigue vs. Burnout

‍Burnout and compassion fatigue have similar symptoms, but they stem from different issues.

Burnout is the physical and mental exhaustion that stems from stress in a general sense and is mostly related to working conditions. 

Compassion fatigue stems from the persistent emotional absorption of trauma and struggles of others.

‍Signs of Compassion Fatigue

‍If you’ve never experienced compassion fatigue you may not have a way to identify it. This list of compassion fatigue symptoms can help you identify symptoms early so you can adapt before it gets worse.

• Feelings of helplessness
• Increased anxiety and depression
• Extreme exhaustion or fatigue
• Migraines and headaches 
• Stomach pain including diarrhea, vomiting, and nausea
• Physical weakness
• Memory issues

These symptoms are not exhaustive and you don’t need to experience all of them to have compassion fatigue. If you’re caring for someone who is suffering and you begin to feel overwhelmed and tired, you are likely experiencing compassion fatigue.

‍Related article: Why Do I Feel Like Crying for No Reason? 

What Causes Compassion Fatigue?

‍While taking care of someone who is suffering, especially someone who is close to you there is an absorption of emotional pain that occurs. It’s hard to listen to someone going through pain and not have that leave some kind of mark. 

Compassion fatigue is caused by someone consistently witnessing the trauma and suffering of others. It doesn’t happen all at once and instead grows over time. Symptoms typically start small and then get worse over time. 

It’s important to note that some people do witness trauma or are full-time caretakers and don’t experience compassion fatigue. Caring only becomes a problem when you help someone at your own expense or spread yourself too thin.

‍Related article: Actionable Ways to Stop Being Codependent 

How to Deal With Compassion Fatigue

‍It’s important to address compassion fatigue so that you can be the best support system possible. There’s a reason safety briefings on planes instruct you to secure your own oxygen mask before you help others—if you’re not in a good mental space, you can’t support someone else in any meaningful way. 

There is treatment for compassion fatigue, and it looks a lot like traditional talk therapy. However, there are a lot of at-home coping mechanisms and practices that help deal with compassion fatigue.

Self-Care

‍Self-care is proven to decrease stress, improve self-esteem, improve productivity, improve relationships, and benefit mental health.

• Reflection time: Journaling, reading, drawing, intentionally listening to music
• Change of environment: Take a walk, spend time in the sun, clean or rearrange your room
• Learn something new: Read a new book, take a class, watch an interesting video about a topic you enjoy
• Practice a hobby: Build a Lego set, put together a puzzle, knit a scarf, paint a landscape

You don’t need to practice these the same way someone else does. The most important part is that it is something you want to do that helps you feel refreshed.

Self-care takes intention. You do need to find time to practice it. However, you don’t need to set aside hours at a time, and even small, everyday self-care will improve your overall health.

‍Set Boundaries

‍While caring for someone going through treatment, you need to set boundaries. These will help maintain your personal space and promote your well-being.

You probably want to be available for someone 24/7, but with that kind of attention, you’ll quickly hit compassion fatigue and become less helpful to your loved one.

How you set boundaries matters. You should communicate them clearly before enacting them. Some examples of boundaries include:

• Allowing regular text messages, but calling if wanting to have a serious talk
• Letting them know you’ll call professional help if you’re worried about their safety
• Letting them know you won’t be available to talk during work hours

Set boundaries by using clear communication and reinforce them with your actions.

‍Take a Break

‍If being a support person becomes too much for you, you can always take a break. Before doing so, make sure your loved one knows you will be away from them for a time. You should set a schedule for your break and let them know when you’ll be available next. This will let them know you still care for them.

While taking time away, work on yourself and recharge your battery by practicing self-care. You should also make sure your friend knows how to reach help if they need it. This could be another friend or a crisis number to call.

Talk With Someone

‍Once again, talk therapy is a good option if you’re experiencing compassion fatigue. Therapists can guide them through feelings, coping mechanisms, and how to protect one’s peace. 

For those whose job is causing compassion fatigue, talking with higher-ups or human resources gives the opportunity to feel heard and talk through feelings. 

However, simply talking to a friend or confidant can be quite helpful. It’s important to remember that talking with close friends about your mental health struggles is important, but could create fatigue for them.

Be thoughtful about how much you share and focus on your own issues rather than the person or people you’re caring for.

‍How to Avoid Compassion Fatigue

‍The exhaustion and mental toll of compassion fatigue can be avoided if you take proper steps to take care of yourself and reflect on how you’re feeling.

Be Aware

‍Take note of any incoming symptoms and take them as a sign to take a break or make a change. Daily reflections on your feelings and what you want.Awareness of feelings gives way to finding small problems before they become big problems. Things to look out for include:

• Sudden drops in energy
• Unexplained mood swings
• Feeling detached
• Trouble focusing

The moment you start to feel the slow build of compassion fatigue, take action to avoid the major symptoms.

Self-Care

Similar to treating compassion fatigue, self-care is an important tool in the toolbox for avoiding compassion fatigue.

If you start feeling fatigued, take steps to get enough sleep, eat well, stay hydrated, and take time for yourself.

‍Utilize Support

‍Having a support system in place for yourself makes you a better support for others. No one can take on supporting someone through treatment or a difficult time without having support for themself.Your support system can include professional help. Remember, it’s important to be cognizant of other people’s emotional bandwidth. Mental health professionals are trained to help you process your emotions and they don’t have any personal stake in the situations you’re dealing with.

‍Learn More About Being a Support Person

‍Supporting someone through treatment is rewarding and challenging. You’ll see them at their highest and their lowest. Become better equipped to support your loved one by reading more about mental health and how to support those going through hardship.

Sequoia Behavioral Health has a library of resources for the family of loved ones pursuing mental health treatment. Delve into our resources and equip yourself to help others healthily.

‍Contact us for answers to questions and specific resource recommendations.