While compassion and empathy are admirable qualities, there is a tipping point which can lead to emotional exhaustion and depletion. Compassion fatigue refers to a state of physical and emotional exhaustion that results from caring for or helping those who are suffering in some way. This can impact one both personally and professionally.
The term ‘compassion fatigue’ was first used in the 1990s by psychologist and trauma expert, Charles Figley, who observed that healthcare professionals (especially those working with trauma) often developed symptoms similar to those of post-traumatic stress disorder (PTSD). Figley’s work opened the door to further understanding how secondary exposure to trauma could impact helpers in any caregiving capacity. Hence, compassion fatigue is also referred to as vicarious or secondary trauma.
Compassion fatigue is commonly associated with those in helping professions, such as nurses, mental health practitioners, first responders, teachers, caregivers, social workers and those in related professions.
Compassion fatigue can manifest in subtle yet powerful ways. Some of the common signs include:
- Emotional numbness or detachment
- Cynicism (e.g. a nurse saying that she wishes that someone who attempted suicide actually succeeded).
- Irritability
- Sleep difficulties
- Chronic fatigue
- Loss of meaning or purpose in work
- Social withdrawal
- Somatic symptoms (such as headaches or abdominal issues)
Early recognition of the signs is key to preventing long term emotional depletion.
People who are naturally empathic or are in long-term caregiving roles are most susceptible to compassion fatigue. Those who work with trauma survivors or in settings with high emotional demand coupled with low organizational support are also at high risk. It appears that women are affected more, likely due to societal expectations around caregiving and emotional labor.
However, it’s not just those in caring professions that are susceptible. Highly sensitive people or empaths may be vulnerable to compassion fatigue as they naturally absorb the energy of those around them. A parent who is emotionally attuned to their child’s distress may also be affected, as would a parentified child who becomes a source of support for a parent in constant distress. Friends who are the go-to person in their circle and gives more than they receive may also be affected. Another vulnerable population are volunteers in crisis or humanitarian settings or activists who are repeatedly exposed to situations of social injustice.
Other factors that may make one more prone to compassion fatigue include personal history of trauma (especially if not resolved), ineffective coping skills, poor boundaries and inadequate self-care routines.
If you may be at risk, prevention is always key. Some methods of prevention include:
- Learning to set healthy boundaries
- Prioritising physical and mental rest
- Regular self-care practices
- Regular debriefing or supervision in professional settings
- Mindfulness
- Grounding practices
- Therapy
- Time in nature
- Engaging in activities that evoke joy
If you think that you may already be affected by compassion fatigue, the first step is to acknowledge it and then seek support. Support may be from a supervisor, therapist or peer. Consider whether a break from caregiving roles or exposure to others’ suffering may be necessary. Create a plan of small but consistent steps to replenish your reserves. This may include: prioritising good quality sleep, catharsis, healthier boundaries, reconnecting with hobbies, journaling or spiritual practices.
Something that I personally find to be a strong protective factor against compassion fatigue is having a higher/spiritual understanding of suffering. This helps me focus on what is in my control and do my best, while acknowledging that I am not in control of the outcome.
While compassion is a valuable characteristic, it should never come at the expense of your own well-being. Compassion must include self-compassion. It helps to regularly reflect on whether our compassion and empathy are nourishing or depleting us. With regular self-care, we can continue to care for others, not from a place of depletion but from a place of strength and longevity.
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