Burnout & Compassion Fatigue
Learning About Compassion Fatigue & Burnout
At Sanavita we often have clients coming to us feeling overwhelmed, “off”, “checked out”, or not finding the fulfillment they used to experience in life. They might find that their experience doesn’t quite fit the criteria for anxiety or depression, and we end up discussing compassion fatigue and burnout. These clients often work in high pressure jobs, are in caregiving professions, or have major life stressors like chronic illness or a high needs family member. So what are these two concerns, and how do they manifest?
Burnout
Burnout is a condition that generally builds up over time by constantly dealing with the same stress or trauma over and over again. It is a type of fatigue that descends when one uses a great deal of mental capacity to cope with heavy emotional issues. Certain stressors persist and can build up over time, which contributes to burnout. When burnout hits, it’s hard to care for the issues as you once did and you find it hard to empathize any longer. Burnout can happen alongside (or be caused by) compassion fatigue.
Compassion Fatigue
Compassion fatigue has a generally quicker onset that’s caused by secondary exposure to traumatic events. This includes witnessing traumatic events, hearing about a loved one’s trauma (known as vicarious trauma), being a caregiver by trade, or reading and/or hearing news about a traumatic event. In other words, it is difficult to care for others in their emotional pain when you are also experiencing emotional pain from your exposure to it.
What are the Symptoms?
Burnout symptoms can manifest as headaches, GI issues, sleep disturbances, chest pain, high blood pressure, dizziness, anxiety, irritability, cynicism, and the inability or difficulty to empathize or show compassion. Things that used to be easy or brought a certain enjoyment for you are no longer enjoyed and have now become extremely difficult. In fact, your drive to do them might dry up altogether.
Compassion fatigue is characterized by headaches, muscle soreness, tiredness, sleep issues, anxiety, frustration, cynicism, anger, or the inability to empathize or show compassion as well. You might also feel overwhelmed, exhausted, detached, or numb.
What Can You Do?
With burnout, you’ll want to prioritize taking care of your physical and mental health. Listen to your body when you need to rest or consider a change of job or work environment. Advocate for yourself if needed and open up to your loved ones when you need support. Take time off if possible or find a counselor for yourself. You can also engage in creative outlets and do things you love to reignite your mental spark.
With compassion fatigue, one of the best things you can do is take breaks (or better yet, take time off) after exposure to traumatic events. Exercise or body movements can also help to process stress hormones. Believe it or not, playing Tetris might help as well, to reduce intrusive memories after witnessing a traumatic event.
Take note of the symptoms, and if they sound familiar, do a little research and begin the process of reclaiming your own mental health. Build rest periods into your daily life and be proactive about taking care of your sleep hygiene (be consistent with your sleep schedule, avoid stimulants, and get regular exercise), and provide yourself with a support system, whether personal or professional, should these things take hold. Recognizing the signs of burnout and compassion fatigue is the first step to guarding yourself against them.
