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How can you balance empathy and self-care when working with trauma survivors?

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Working with trauma survivors can be rewarding, but also emotionally draining. You may feel empathy for their pain, anger, and fear, but also experience vicarious trauma and compassion fatigue. These are terms that describe the negative effects of being exposed to others' trauma, such as increased stress, anxiety, burnout, and reduced well-being. How can you balance empathy and self-care when working with trauma survivors? Here are some tips to help you cope and thrive in your role.

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Ann Manning

Homeopathy & Self-Compassion - Dissolving Self-Doubt

1 Recognize the signs

It’s important to be aware of the signs of vicarious trauma and compassion fatigue in yourself and your colleagues. These may include feeling overwhelmed, exhausted, or numb; having intrusive thoughts, nightmares, or flashbacks; losing interest or satisfaction in your work; becoming cynical, irritable, or detached; having difficulty concentrating, making decisions, or setting boundaries; and experiencing physical symptoms like headaches, insomnia, or digestive problems. Additionally, you may isolate yourself, avoid social support, or use substances to cope. If you notice any of these signs in yourself or a colleague, don't ignore them or blame yourself - these are normal reactions to abnormal situations that can be managed with proper care.

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2 Practice self-compassion

Practicing self-compassion is the second step in the process, which involves treating yourself with kindness, understanding, and acceptance. This can help reduce self-criticism, guilt, and shame, and increase resilience and motivation. A few ways to practice self-compassion are to acknowledge and validate your feelings without judgment or minimization, remind yourself that you are not alone in your struggles, talk to yourself as you would a friend with encouragement and support, do something that brings you joy such as listening to music or reading a book, and give yourself permission to take breaks, rest, and recharge.

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Ann Manning

Homeopathy & Self-Compassion - Dissolving Self-Doubt
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Self-compassion also includes taking some time out for yourself when begin to sense overwhelm. Nip it in the bud. It can be as simple as stepping away from a situation for 5 minutes, or taking time for self-care at the end of a stressful day.

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3 Seek professional support

The third step is to seek professional support if needed. Working with trauma survivors can be emotionally demanding, and it can be beneficial to have a safe space to process your emotions, learn coping skills, and address any underlying issues. Professional support may come in the form of supervision, mentoring, or coaching from a manager or senior colleague; peer support groups or networks with other professionals; counseling or therapy from a licensed mental health provider; or employee assistance programs or other organizational resources. It is important to remember that seeking professional help is not a sign of weakness, but rather an indication of strength and courage.

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Dr. Sarah Bellefontaine, C.Psych.

Clinic Director @ Four Wings Psychology | Clinical, Health, and Counselling Psychologist
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Recognize when you're having a reaction to something you've heard, and reach out to your supports as soon as you can. Know when to clear some time in your schedule to allow yourself time to recalibrate and debrief.

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4 Maintain a healthy lifestyle

The fourth step is to maintain a healthy lifestyle, which involves taking care of your physical, mental, and emotional well-being. Eating a balanced diet, drinking enough water, getting enough sleep, exercising regularly, and practicing relaxation techniques can help you boost your immune system, reduce stress, and enhance your mood. When it comes to diet, make sure to include fruits, vegetables, whole grains, lean protein, and healthy fats. You should also limit your caffeine, alcohol, and sugar intake. Aim for seven to nine hours of sleep per night and exercise for at least 30 minutes per day three times per week. Consider incorporating relaxation techniques such as breathing exercises, meditation, yoga or mindfulness into your daily routine.

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5 Set boundaries and priorities

The fifth step is to set boundaries and priorities, which means defining and communicating your limits, needs, and goals. Doing so can help you avoid overcommitment, resentment, and burnout, while also focusing on what matters most. To set boundaries and priorities, consider saying no to requests or tasks that are beyond your scope, capacity, or interest. Additionally, ask for help or delegate when feeling overwhelmed or overloaded. Furthermore, manage your time and energy with calendars, planners, apps, or other tools. Additionally, make sure to balance your work and personal life by making time for hobbies, interests, and relationships. Lastly, review your progress and achievements and celebrate your successes.

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Dr. Sarah Bellefontaine, C.Psych.

Clinic Director @ Four Wings Psychology | Clinical, Health, and Counselling Psychologist
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Set limits with yourself for different kinds of cases you take on. Having variety (in regards to heaviness of cases) can be protective.

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6 Cultivate gratitude and meaning

The sixth step is to cultivate gratitude and meaning, which means appreciating and finding purpose in your work. This practice helps to counteract the negativity and hopelessness that can arise from working with trauma survivors, and can increase your satisfaction and fulfillment. Expressing gratitude for the people, opportunities, and resources that support your work is a great start. Additionally, reflecting on the positive impact and value of your work, for yourself and others, can be beneficial. Seeking feedback and recognition from your clients, colleagues, or managers can also help you gain perspective on your work. Furthermore, learning from your challenges and failures, connecting with your mission and vision, and aligning your work with your values and passions are all great ways to cultivate gratitude and meaning.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How can you balance empathy and self-care when working with trauma survivors?

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3

4

5

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1 Recognize the signs

2 Practice self-compassion

3 Seek professional support

4 Maintain a healthy lifestyle

5 Set boundaries and priorities

6 Cultivate gratitude and meaning

7 Here’s what else to consider

Stress Management

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How can you balance empathy and self-care when working with trauma survivors?

1

2

3

4

5

6

7

1 Recognize the signs

2 Practice self-compassion

3 Seek professional support

4 Maintain a healthy lifestyle

5 Set boundaries and priorities

6 Cultivate gratitude and meaning

7 Here’s what else to consider

Stress Management

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