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How can you manage compassion fatigue in the workplace?

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Compassion fatigue is a type of stress that affects people who work in helping professions, such as health care, social work, education, or emergency services. It occurs when you are exposed to the suffering, trauma, or emotional distress of others, and you feel overwhelmed, exhausted, or numb. Compassion fatigue can impair your well-being, your relationships, and your performance at work. Fortunately, there are some strategies that can help you manage compassion fatigue and prevent burnout.

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Eric Lim

Making satisfying sleep accessible to all with mindfulness | Co-Founder, Somnus Sleep Wellness | Certified MBSR Teacher

1 Recognize the signs

It is important to be aware of the symptoms of compassion fatigue, as they can affect you in various ways. These signs may include feeling irritable, anxious, or depressed; difficulty sleeping, concentrating, or making decisions; losing interest in your work or hobbies; physical ailments such as headaches, fatigue, or pain; isolating yourself from others or avoiding emotional intimacy; intrusive thoughts or nightmares about the people you help; and feeling guilty, angry, or resentful. If you recognize any of these signs, it is essential to acknowledge them and seek help if needed. Remember that compassion fatigue is a natural response to caring for those in distress and you are not alone.

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Eduardo A. Ortiz Preciado

Psicólogo sanitario en Servicios Terapéuticos Diversificados (M-30734 y G-6822) | Especialista en Psicología Afirmativa ????? LGTBIQ+
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Como psicólogo especializado, entiendo que la fatiga por compasión, frecuente en entornos de cuidado intensivo, se manifiesta mediante irritabilidad, ansiedad, depresión, problemas de sue?o, y dificultades de concentración y toma de decisiones. Observo en mis pacientes y en mí mismo cómo disminuye el interés por actividades gratificantes y surgen dolencias físicas como dolores de cabeza y fatiga. Es común el aislamiento, la evitación emocional, pesadillas, y sentimientos de culpa o enojo. Reconocer estos signos es crucial para buscar apoyo y mantener un equilibrio saludable entre el trabajo y la vida personal.

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2 Set healthy boundaries

The second step to manage compassion fatigue is to set healthy boundaries between your personal and professional life. This could involve saying no to extra work or responsibilities that are beyond your scope or capacity, taking regular breaks and vacations to recharge and relax, delegating or outsourcing tasks that are not essential or enjoyable, asking for support or feedback from your supervisor, peers, or mentors, respecting your own limits and needs, and communicating them clearly to others. Additionally, practicing self-care and coping skills, such as meditation, exercise, hobbies, or therapy can be beneficial. Setting healthy boundaries can help you avoid overcommitting, overextending, or overidentifying with your work. It can also help you preserve your energy, your identity, and your sense of purpose.

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Eric Lim

Making satisfying sleep accessible to all with mindfulness | Co-Founder, Somnus Sleep Wellness | Certified MBSR Teacher
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Firstly, acknowledge that you are not indispensable at work. Adopting this mindset is far healthier and wiser than to indulge in the illusion that the company will not function in your absence. This helps to put in perspective the importance of respecting your time at work and the time of your loved ones and friends. Secondly, check in if you are taking on more what you can reasonably manage and whether that is affecting the quality of your work performance as a whole. If yes, chances are you are shortchanging yourself of potential growth in long run. Thirdly, setting healthy boundaries involve prioritising your basic needs in terms of getting good quality sleep, eating well, exercising and having quality time with your support network.

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Raluca L. ALEXANDRU

Workplace Well-Being Expert | People & Culture Partner | Well-Being Coach
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As I observe in my practice, the opportunity to manage fatigue requires not only individual responsibility but also a collective effort within the workplace to promote a culture of support and understanding. On the other hand, effective communication is essential for setting boundaries. You can foster an environment of understanding and respect by clearly expressing your limits and needs to others. This can prevent overcommitment, burnout, and feelings of resentment. In order to guide people to recognize their boundaries, prioritize self-care, and develop strategies to deal with the demands of their professional roles, a coaching process could be very helpful. This can improve job satisfaction, reduce burnout, and increase performance.

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Eduardo A. Ortiz Preciado

Psicólogo sanitario en Servicios Terapéuticos Diversificados (M-30734 y G-6822) | Especialista en Psicología Afirmativa ????? LGTBIQ+
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Como psicólogo sanitario especializado en psicología afirmativa LGTBIQ+, entiendo la importancia de establecer límites saludables entre la vida personal y profesional para manejar la fatiga por compasión. En mi práctica, aconsejo y aplico la diferenciación clara entre horas de trabajo y tiempo personal. Esto implica limitar la disponibilidad fuera del horario laboral y evitar llevarse el trabajo a casa. Fomento el autocuidado mediante ejercicios de relajación y actividades para reforzar la autoestima y el bienestar. Mantener una red de apoyo social y emocional fuera del entorno laboral es esencial. Estos límites no solo protegen del agotamiento, sino que permiten mantener una perspectiva fresca y compasiva hacia los demás.

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3 Cultivate compassion satisfaction

The third step to manage compassion fatigue is to cultivate compassion satisfaction, which is the positive feeling that you get from helping others and making a difference. This can counteract the negative effects of compassion fatigue and increase your resilience and well-being. To cultivate compassion satisfaction, you can celebrate your achievements, appreciate your strengths and skills, seek positive feedback and recognition, connect with your values and mission, find meaning and joy in your work, express gratitude and appreciation to yourself and others, and receive it graciously. Doing this can help you regain your passion for your work as well as foster a positive and supportive work culture.

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4 Build social support

The fourth step to manage compassion fatigue is to build social support, which is the network of people who care about you and who can offer emotional, practical, or informational help. Reaching out to friends and family, joining a support group or professional association, seeking professional help, engaging in social activities, and being supportive and empathetic to others can all reduce stress, loneliness, and isolation while increasing happiness, confidence, and coping skills. Building social support can also provide new perspectives, insights, or resources to help you feel less alone and more understood.

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5 Balance your life

The fifth step to manage compassion fatigue is to balance your life, which means having a variety of activities, roles, and goals that fulfill your different needs and aspirations. This can prevent becoming too focused on work and help enhance creativity, productivity, and satisfaction. To balance your life, explore passions and hobbies, set personal and professional goals, learn new skills or knowledge, nurture spirituality or faith, and take care of physical health. Balancing your life can help enjoy work more and avoid boredom, stagnation, or frustration. It can also develop a well-rounded and fulfilling identity.

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6 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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Karina Gulda

Lis?? kasvua ja tehokkuutta liiketoiminnallesi sek? innovaatioille supertietokoneen avulla. Laita seurantaan ja opi kanssani, mit? mahdollisuuksia supertietokone tarjoaa yrityksille.
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People who often get compassion fatigue are also people pleasers. So make sure that are you aren’t pouring from an empty cup and if your support is needed or can they handle it by themselves. Some people prefer being in victim state as it allows them to avoid taking responsibility of their choices in life. So make sure to take care of yourself first.

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How can you manage compassion fatigue in the workplace?

1

2

3

4

5

6

1 Recognize the signs

2 Set healthy boundaries

3 Cultivate compassion satisfaction

4 Build social support

5 Balance your life

6 Here’s what else to consider

Stress Management

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How can you manage compassion fatigue in the workplace?

1

2

3

4

5

6

1 Recognize the signs

2 Set healthy boundaries

3 Cultivate compassion satisfaction

4 Build social support

5 Balance your life

6 Here’s what else to consider

Stress Management

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感谢您的反馈

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