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What is compassion fatigue?

Compassion and empathy are important for connecting and building relationships. 

While these are admirable qualities, expressing them too often or too much can take a toll on your own wellbeing. 

Compassion fatigue – also known as empathy burnout – describes the negative physical, emotional, and psychological impact that can come from continually helping others in need. 

This type of emotional exhaustion is common in roles that involve frequently being exposed to stress and/or trauma, such as victim and mental health services, law enforcement, and emergency services.  

Compassion fatigue can also show up in empathetic people with a caring and generous nature, such as those with a strong sense of social justice, or those whose family and friends consistently rely on them for support and advice. 

Whether you experience vicarious trauma through your job or you often play the role of ‘therapist’ for your loved ones, empathy burnout can have serious impacts on your mental health and your relationships. 

We explore the signs of compassion fatigue and offer some advice to manage and prevent it. 

 

Compassion Fatigue Symptoms 

Compassion fatigue or empathy burnout can look different for everyone. These are just some of the common signs and impacts: 

  • Apathy – A decline in feelings of sympathy, empathy, care, and compassion 
  • Detachment – Becoming emotionally detached and/or feeling a sense of numbness 
  • Social withdrawal – Withdrawal and isolation from social connections and interactions 
  • Mood swings – Sudden drastic shifts in emotions, including becoming irritable and quick to anger 
  • Cynicism and despair – Frequently witnessing other people’s suffering can create negative attitudes and scepticism toward people, society, and the state of the world 
  • Hopelessness and helplessness – Feeling like your actions have no impact on others and things will never get better 
  • Diminished sense of fulfilment in helping others – Someone who normally enjoys helping other people may no longer get this sense of fulfilment and may even grow resentful 
  • Mental health conditions – Compassion fatigue can lead to or exacerbate stress-related conditions such as anxiety, depression, and post-traumatic stress disorder (PTSD) 
  • Self-medicating – Compassion fatigue can make you vulnerable to addictive behaviours and substance abuse used to relieve personal pain 
  • Physical symptoms – This might include physical exhaustion and fatigue, changes in appetite, changes in sleep, digestive issues, and headaches. 

 

How to Deal with Compassion Fatigue 

Much like any form of stress or burnout, compassion fatigue is best managed with early intervention. 

This can be particularly true for compassion fatigue caused by secondary trauma and distressing events through work. If left ignored, this can lead to more serious mental health issues like PTSD. 

These strategies and self-care measures may help you manage symptoms and prevent further burnout. 

Set boundaries 

You can still be a generous and caring person and have limits on how much you’re able to support others. 

If you’re feeling drained from the emotional energy you give to your clients/patients, loved ones, or the causes you care about, it might be time to clarify your personal boundaries. 

If your occupation is causing your compassion fatigue, boundaries might include: 

  • Taking a break from work, ideally for a relaxing holiday 
  • Setting a time limit on how long you discuss work issues with your partner or loved ones 
  • Separating your work and personal lives by turning off your emails and work phone out of hours 
  • Talking to your manager about changing your assignment or client/patient where appropriate (even if temporarily) 
  • Talking to your manager about accessing and/or increasing employee support options such as supervision and debriefing. 

If emotionally supporting your loved ones is causing your compassion fatigue, boundaries might include: 

  • Communicating your emotional capacity before catching up, e.g. “I’ve got a bit on my plate at the moment, so I’d love if we can keep this catchup light and fun.” 
  • Setting clear time limits on how long you can discuss their issues, e.g. “I’ve had a big workday, but I’ll have half an hour to chat about your breakup if you’d like to talk at 7pm?” 
  • Expressing that you’re limited in your abilities to support them and encouraging them to seek support from other resources, such as a professional counsellor, e.g. “I’m always here for you, but I don’t have the skills or ability to support you through this. Have you considered seeing a counsellor?” 

And if advocating for social change is causing your compassion fatigue, boundaries might include: 

  • Limiting your exposure to distressing news and content 
  • Avoiding distressing or upsetting content before bedtime 
  • Spending more time with friends outside your advocacy networks 
  • Taking a break from activism, including posting online or attending rallies/events in person. 

Prioritise self-care 

People who suffer from compassion fatigue or empathy burnout often put others before themselves. But just as we’re taught to fit our own oxygen mask first on a plane, we can’t support the people around us if our needs aren’t met first. 

Self-care looks different for everyone, but some simple habits to introduce might include: 

  • Getting enough sleep 
  • Eating balanced meals 
  • Avoiding alcohol and substances 
  • Talking to people you trust about how you’re feeling 
  • Dedicating time to relaxation (e.g. reading, meditating, going for a walk, listening to music, or simply sitting in silence with a tea or coffee) 
  • Engaging in a hobby or group that evokes feelings of positivity and gratitude (e.g. gardening, book club, painting class, or learning an instrument). 

Seek professional support 

If you’re experiencing symptoms of compassion fatigue or simply don’t feel like yourself lately, we recommend reaching out to your GP and/or mental health professional as soon as possible. 

Speaking to a professional counsellor can be a great way to unpack your thoughts and feelings in a safe and supportive environment. Our counsellors can help you explore your concerns and find healthy coping strategies to protect your mental health and wellbeing. 

You can learn more about our counselling services here, or call 1300 364 277_to make an appointment. 

 

Some of our RAQ practitioners offer advice to look after yourself if you’re feeling overwhelmed or burnt out in this blog post.<sp

Consequences of Ignoring Your Mental Health

Mental health is being discussed publicly more than ever before. This is helping to raise awareness about the importance of looking after your emotional and psychological wellbeing, and reducing stigma around mental illness. 

Mental health isn’t a buzzword or passing fad – it’s a reality for every one of us. 

We all have mental health, and just like our physical health, there are things we can do to support it or damage it. If we ignore our mental health, we can suffer in many areas of life. 

In this blog post, we’re going to explore: 

  • The difference between mental health and mental illness 
  • Why it’s important to prioritise our mental health, even if we don’t have mental illness 
  • Simple ways to promote positive mental health. 

We hope this helps you better understand and prioritise your mental health and wellbeing. 

 

Mental Health vs. Mental Illness 

Everyone has mental health, but not everyone has mental illness. 

When we talk about mental health, we’re referring to our state of mind and how we think, feel, behave, and interact with the world and people around us. 

Our mental health can shift from good to bad depending on what’s happening in our lives. It’s normal for our mental health to fluctuate through life’s ups and downs, even if we don’t have mental illness. 

For example, we might feel stressed, less patient, and more reactive after a busy day at work. Or we might feel more positive, calm, and energetic after a fun weekend with friends. 

When we talk about mental illness, we’re referring to the presence of mental health conditions or disorders such as anxiety disorders, depression, bipolar disorder, ADHD, schizophrenia, and other mental health diagnoses. 

While not everyone has mental illness, it is extremely common. Research shows around 1 in 5 Australians experience mental illness in any given year. 

Whether you have mental illness or not, ignoring your mental health can exacerbate negative symptoms and make it harder for you to cope. 

Early intervention can play a huge part in successful management of mental health and mental illness. 

 

What happens when we ignore our mental health 

So why is looking after our mental health important, even if we don’t have a mental health condition? 

Being mentally healthy can benefit all areas of our life such as school or work, our relationships, our self-esteem, and our general sense of happiness and life satisfaction.  

If we don’t make an effort to maintain our mental wellness, or we ignore signs that we’re struggling, this can negatively impact us and the people around us. 

Some potential consequences of ignoring your mental health include: 

  • Unstable moods 
  • Impaired self-esteem 
  • Impaired relationships 
  • Increased risk of mental illness 
  • Increased risk of physical illness
  • Reduced energy and motivation
  • Issues with sleep and/or appetite
  • Issues with concentration and focus
  • Reduced school or work performance. 

These are just some possible impacts of ignoring your mental health, especially if you’re ignoring symptoms of poor mental health or mental illness. 

 

How to look after your mental health 

It’s important to remember that your mental health is like your physical health; it needs ongoing attention. 

Going to the gym once isn’t going to give you long-term fitness, just as doing one meditation or taking one day off isn’t going to give you long-term mental wellness. 

Maintaining your mental health is a lifelong commitment. 

There are several lifestyle factors that can support positive mental health, such as: 

Personal attributes 

Certain characteristics such as having a positive outlook, problem-solving skills, positive self-image, and the ability to cope in stressful events all contribute to our mental health. 

If you don’t feel like you have these traits, the good news is that you can work on developing them. Speaking to a counsellor can help you gain the insights and skills to better manage your mental health. 

We offer advice to stop sweating the small stuff in this blog post. 

Healthy lifestyle factors 

Looking after yourself physically is a great first step to support your mental health. 

Some healthy behaviours include: 

  • Eating a balanced diet 
  • Drinking enough water 
  • Getting enough sleep 
  • Exercising regularly 
  • Avoiding cigarettes, alcohol, and other drugs. 

Emotional support 

Having a strong support network of friends and/or family can play a huge role in supporting our mental and emotional wellbeing. 

Humans crave social connection, and maintaining healthy relationships can help our sense of belonging, self-esteem, and ability to cope in hard times. 

You don’t need to be a social butterfly to enjoy the benefits of social support. Even having just one trusted friend to confide in can make all the difference. 

Exposure to nature 

Studies_show the benefits of getting out in nature for our physical and mental health, including improved mood and reduced stress. 

Try starting the day sitting outside with your morning coffee, or pick up an outdoor activity like gardening, cycling, or enjoying nature walks. 

Self-care and recreation 

When we think of self-care, we may think of lying back with cucumbers on our eyes or sitting cross-legged while meditating. But self-care looks different to everyone and includes anything that makes you feel relaxed and happy. 

This might be reading a good book, meeting a loved one for a coffee, or going for a scenic drive while singing along to your favourite music. 

Our schedules can become overwhelmed with work, life admin, and social events. It’s important to make time for the recreational activities that recharge your batteries and support a positive mindset. 

Checking in with yourself 

There’s no medal for ‘soldiering on’ when you feel burnt out or need help. Make a habit of checking in with how you’re feeling physically, mentally, and emotionally. 

Some signs you might need to take a break or pay more attention to your mental health include: 

  • You’re irritable and on edge 
  • You feel tired most of the time 
  • You’re neglecting your self-care 
  • You’re struggling to concentrate 
  • You don’t have energy to socialise 
  • You don’t enjoy things you normally do. 

Early intervention

You don’t have to be at crisis point to seek help – in fact, it’s best to address any issues as soon as possible. Early intervention can reduce the risk of mental health deteriorating further and help you find solutions sooner. 

Professional help such as counselling can be a great option for anyone who needs some extra support. 

Our counsellors can help you process your thoughts and feelings in a safe environment free from judgement. Sessions are available in person, over the phone, or via Zoom video call. 

You can learn more about our counselling service here, or call 1300 364 277 to book an appointment.