Since the beginning of the COVID-19 pandemic, we have heard a lot about compassion fatigue and burnout, particularly how they have affected people in the healthcare industry, other human services, and education. Compassion fatigue and burnout can also severely impact parents of young children, caregivers of older adults, volunteers who work with vulnerable members of the community, and people who regularly encounter traumatic situations, such as first responders, journalists, and veterinarians. Members of the public who attend closely to traumatic events and disasters can also be affected by compassion fatigue.
What are burnout and compassion fatigue? How do you know if you have one or both of them? Can self-care help mitigate the effects of burnout and compassion fatigue? If so, what are the most effective types of self-care? We address these questions below.
What is Compassion Fatigue?
Although it sounds like a new term, versions of compassion fatigue have been documented and researched for many years, often under other names such as secondary traumatic stress (STS), vicarious victimization, and empathy strain1. While these terms are not always interchangeable, they share some common features and may refer to similar symptoms or experiences2.
Compassion fatigue results from exposure to trauma, disasters, and serious illness in others, as well as from working closely with victims of these events. Compassion fatigue and its related concepts are characterized by a gradual decline in an individual’s ability to experience empathy and compassion towards others, particularly those who are suffering or in distress.
Symptoms of compassion fatigue can include3:
- Emotional symptoms
o emotional exhaustion
o detachment from your surroundings and experiences
o reduced empathy
o anger, irritability, sadness, and anxiety
o emotional numbing
o feeling overwhelmed and powerless in the face of suffering
o hypersensitivity to upsetting stimuli and trauma stories - Physical symptoms
o physical exhaustion
o nausea, dizziness, headache, and other signs of chronic stress
o difficulty sleeping, restlessness, and nightmares
o increased substance use - Cognitive and social symptoms
o problems concentrating, focusing, and making decisions
o heightened cynicism
o limited tolerance for stress
o social withdrawal
o increased interpersonal conflict
What is Burnout?
Burnout, often referred to as job burnout, is a more general state of emotional, mental, and physical exhaustion that results from prolonged exposure to work-related stress4. It can occur in any profession and is not limited to caregiving and helping roles. Burnout is linked to factors such as excessive workload, lack of control over work, insufficient rewards or recognition, and an unsupportive work environment, whereas compassion fatigue is primarily caused by the emotional toll of caring for others in distress.
The symptoms of burnout are similar to the symptoms of compassion fatigue, but some are more specific to workplace and career issues, such as disillusionment about a job, lowered productivity, and a lack of fulfillment derived from work.
Self-Care to Mitigate Compassion Fatigue and Burnout
Self-care involves taking deliberate action to maintain or improve your physical, emotional, mental, and spiritual well-being. It entails acknowledging your personal needs and engaging in activities that promote self-nurturance, restoration, and resilience.
There are several types of self-care, but the practice itself should be holistic, addressing all of the areas of the self that are injured, including:
- The Physical Self: Focusing on the body’s needs through regular exercise, a balanced diet, proper sleep, and hygiene.
- The Emotional Self: Identifying, acknowledging, and expressing emotions in a healthy way, including journaling, getting therapy, or confiding in a close friend.
- The Thinking Self: Nurturing the mind through intellectual stimulation and mindfulness. This could involve activities such as reading, problem-solving, meditation, or taking courses.
- The Social Self: Building and maintaining strong, supportive relationships with friends, family, and community.
- The Spiritual Self: Cultivating a sense of connection to a higher power, purpose, or personal values through meditation, spending time in nature, or engaging in practices or rituals that are meaningful to you.
- Professional self-care: Setting boundaries in your work life and establishing a better work-life balance. This can include taking breaks from work, reconnecting with people outside your profession, or getting support from professional peer groups.
Therapy as Self-Care
Self-care doesn’t mean going it alone: many of the suggestions above require the presence or involvement of other people. When we need help, it can be difficult to be around others and even more difficult to reach out to them.
If you’re struggling with burnout or compassion fatigue, talking to someone who can help guide your recovery might be a good option. If you’ve never had therapy before, you don’t have to commit to a long course of treatment: in fact, some types of therapy are deliberately limited in terms of the optimal number of sessions. Most therapists will also consult with you about your goals and preferences before the therapeutic work actually starts.
At KW Counselling, we are committed to travelling with you on your self-care journey and making it as comfortable and beneficial for you as possible. Our team of skilled, experienced counsellors understands how exhausting burnout and compassion fatigue can be: we’re here to help you get back on your feet so you can approach your life and work with the joy you once found there. Contact us today to talk about how we can help.
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Notes and References
1 These terms refer to related sets of symptoms, causal factors, and treatment recommendations, but one may be preferred over the others depending on the context. If you are searching for information, do not restrict yourself to one of these terms or any others you may come across.
2 It is important to note that compassion fatigue is not a clinical diagnosis but rather a term used to describe a common experience among individuals in certain professions.
3 https://www.camh.ca/en/camh-news-and-stories/is-there-a-cost-to-protecting-caring-for-and-saving-others-beware-of-compassion-fatigue
4 https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642