However not only those who provide care can fall to Compassion Fatigue. In today's world, where every tragedy is instantly broadcast directly into our living rooms (TV), laps (laptop), and/or hands (smartphone), compassion fatigue is no longer unique to certain professions. As Dr. Amit Sood points out in his book, The Mayo Clinic Guide to Stress-Free Living, "... we are inundated with graphic images of the unimaginable suffering of millions. We can fathom the suffering of a few, but a million becomes a statistic that numbs us." [3]
Compassion Fatigue symptoms are normal displays of chronic stress resulting from the care giving work we choose to do. Leading traumatologist Eric Gentry suggests that people who are attracted to care giving often enter the field already compassion fatigued. A strong identification with helpless, suffering, or traumatized people or animals is possibly the motive. It is common for such people to hail from a tradition of what Gentry labels: other-directed care giving. Simply put, these are people who were taught at an early age to care for the needs of others before caring for their own needs. Authentic, ongoing self-care practices are absent from their lives. [1]
Signs of compassion fatigue include: [2]
- Feeling burdened by the suffering of others
- Blaming others for their suffering
- Isolating yourself
- Loss of pleasure in life
- Difficulty concentrating
- Insomnia
- Physical and mental fatigue
- Bottling up your emotions
- Increased nightmares
- Feelings of hopelessness or powerlessness
- Frequent complaining about your work or your life
- Overeating
- Excessive use of drugs or alcohol
- Poor self-care
- Beginning to receive a lot of complaints about your work or attitude
- Denial
To see where you fall on the compassion satisfaction/fatigue continuum, take the Professional Quality of Life (PROQOL) questionnaire, which was developed by Dr. Beth Hundall Stamm, one of the world's leading experts on compassion fatigue. In addition to English, the PROQOL has been translated into 17 different languages, all of which can be found here. Although the measure was originally developed for professional "helpers," it can provide important feedback about compassion fatigue, burnout, and life stress for anyone who spends a good deal of time helping others. [3]
How to prevent Compassion Fatigue
1. Get Educated. [4]
Learn what the signs are and how you (might) manifest them. Using a 1 to 10 scale is suggested by some, but considering that there are about 16 signs using a 1 to 16 scale where you check off each sign you see in your life might be more beneficial as it requires less thought to do.
2. Practice Self Care. [4]
A balance between of work to the rest of your life. Eating right or having a balanced diet helps the body cope with the physical aspect of stress and keeps your body chemistry in line. Exercising releases "happy hormones" which help to mentally de-stress you. A regular sleep schedule helps to keep you well rested so that you have more reserves to draw off to deal with the day to day stressors. Last and probably most important; honoring your emotional needs.
3. Set Emotional Boundaries. [4]
The challenge is to remain compassionate, empathetic, and supportive of others without becoming overly involved and taking on another’s pain. Setting emotional boundaries helps maintain a connection while still remembering and honoring the fact that you are a separate person with your own needs.[4]
4. Engage in Outside Hobbies. [4]
"All work and no play ..." Having a good work to life balance will help you to prevent Compassion Fatigue. Not only that it helps to lower stress levels and will improve your over all satisfaction with life.
5. Cultivate friendships outside of work.[4]
We all need emotional support and room to express things that normally cannot be expressed at work. Having friends outside of work provides this. Also having friends outside of work gives you a space where you are not constantly reminded of work.
6. Journalling. [4]
Writing out your difficult emotions allows for a space where they can be expressed without fear of reprisal or judgement. Fully expressing difficult emotions allows you to process them; something that has also been incorporated in PTSD treatment.
7. Workplace Support [4]
Join group(s) at work, take mental health days, use your break periods, onsite counseling, etc.
8. Professional Help [4]
Thankfully there is a movement to make seeking mental health care as normal as going to your general practice doctor.
References:
- http://www.compassionfatigue.org/pages/compassionfatigue.html
- https://www.psychologytoday.com/us/blog/high-octane-women/201407/are-you-suffering-compassion-fatigue
- https://www.psychologytoday.com/us/blog/high-octane-women/201407/are-you-suffering-compassion-fatigue
- https://www.goodtherapy.org/blog/the-cost-of-caring-10-ways-to-prevent-compassion-fatigue-0209167
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