Understanding Compassion Fatigue - What to Do & How to Cope

WHAT IS COMPASSION FATIGUE?

Compassion fatigue can be described as the physical and emotional exhaustion that arises from the constant demand to be compassionate and effective in helping those in need and who are suffering.

It is said to be a secondary traumatic stress disorder; a set of symptoms (not a disease) that surfaces as a natural consequence of stress, resulting from caring for traumatized people and animals.

Compassion fatigue not only affects those in trauma-related fields and caring professions such as first responders, firefighters, and ER nurses, but it also affects family members caring for loved ones.

Being the primary caregiver is one of the most loving acts one person can do for another. It’s also hard work that can be physically and emotionally demanding. Having been one myself to my terminally ill husband, I learned first-hand due to lack of awareness, how negatively it can affect our physical, spiritual, and mental health.

As empathic caregivers to those in pain and suffering, we often take on or absorb if you will, their trauma. Too often we ignore our own needs while focusing on the needs of another. We should change that.

Don’t get me wrong, I am not saying to completely prioritize your needs and wants over what’s best for the person who is ill. Bottom line is that you cannot help others to the best of your ability if you don’t take care of yourself first.

Think of the airplane oxygen mask scenario … you’re always told to put on your mask before assisting others because how can you help anyone if you are stuck fighting for oxygen?

 

SIGNS & SYMPTOMS OF COMPASSION FATIGUE

So, who cares for the caregiver? When we focus on others without practicing ongoing self-care, physical and emotional problems arise due to burnout and stress. Eventually, you don’t feel like your normal self, you know something is wrong and you might be wondering what is happening to you.

Signs of compassion fatigue may include:

  • Sadness/apathy
  • Increased anxiety
  • Loss of empathy
  • Difficulty concentrating, foggy brain
  • Lack of interest in personal hygiene, exercise, and diet
  • Persistent physical ailments such as allergies, colds, headaches, gastrointestinal problems, etc.
  • Changes in sleep patterns (too much or too little)
  • Isolation from others (you just want to crawl under a rock and stay there)
  • Reducing or stopping activities that give you joy
  • Lowered resistance to illnesses
  • Bottled-up emotions, irritability, and impatience

Learning to recognize and manage these signs and symptoms is the most important thing you can do for yourself, especially if you wish to continue caring for your loved one. If ignored, these emotions and symptoms can intensify, and can eventually lead to or manifest into more serious mental and physical health issues.

Did you know that chronic muscle tension and spasm can lead to blood pressure and heart problems?

 

WHAT TO DO? TIPS FOR ADDRESSING COMPASSION FATIGUE

 

1 - Self-care: Exercise, Diet, Sleep

The fastest way to break the cycle of physical stress is to exercise or get moving. You don’t need to start a marathon. A walk around the block or out in mother nature will simply do to get you started. Tai Chi, Chi Gong, and yoga are also great forms of gentle exercises that can reduce stress levels and keep your chi or energy flowing.

Paying attention to what you put in your mouth can also affect the way you feel. Needless to say, eating nutritious foods will give you more energy and clarity while unhealthy foods will leave you depleted, sluggish, and bloated. Meal planning for the week can be a helpful way to stick to healthy eating.

Restful sleep and relaxation play a huge role in how we feel. Seven to eight hours of uninterrupted sleep and taking breaks throughout the day to re-energize are highly recommended. If need be, engage in home health care services or a sitter to be with your loved one throughout the night while you rest.

 

2 - Create a personal and sustainable self-care plan

Plan for success and include a plan to sustain healthy practices and procedures to keep you moving forward. Journal for accountability and to get all your thoughts together.

 

3 - Create boundaries

Setting very clear healthy boundaries about what we’re willing and unwilling to do or take on can prevent and/or limit feelings of frustration, anger, and annoyance, which is one way of reducing stress to develop resilience. Learning when and how to apply compassionate boundaries and when to let go is an integral part of being compassionate.

 

4 - Enlist the help of others

Caring solo is asking for trouble. Enlisting others (friends and family members) to take your place for a few hours can go a long way. Make a list of things you need such as meals, chores, errands, etc., and stick it to your fridge. Whenever you’re asked if you need any help you can always point to the list. Know that your support system is crucial to your survival!

 

5 - Find your balance and stay on track

Once you have a self-care plan in place and you know what works best for you, it’s time to commit and focus your energy on finding your balance. This is necessary if you want change to occur. It is important not only to monitor your own well-being but also to make sure it is well maintained before a crisis occurs so you can take care of yourself and others when your help is really needed.

 

Leave a Comment