Compassion Fatigue… you are at risk.
A big focus of Rooted in Hope is the risk we carry for developing symptoms of secondary traumatic stress- also known as compassion fatigue. We've all been told that to take care of others, we first have to take care of ourselves... and yet most of us are terrible at this concept. Our hearts bleed for those who need us, and if we aren't careful, the cost of caring may be our health and happiness.
As you continue to read, I want you to consider what credits and debits you are incurring in your self-care account.
Risk Factors
Compassion fatigue can affect anyone who works directly with individuals experiencing trauma. Those of us in helping professions open our hearts and minds to support others, and in doing so, our brains may begin to experience distress. Some professionals even replay the stories over and over to the point where their brain no longer distinguishes between the fact that it was not their own experience. And just like any other condition, some of us are more at risk for developing compassion fatigue than others. We need people coming in to help careers bright-eyed and bushy-tailed... and we also need to recognize that this inexperience and type of work can easily lead us to burnout and fatigue if we are not cognizant of offering and accepting support. Environments in which professionals will deal with a large number of people experiencing trauma, or even a few people experiencing significant trauma, are at a higher risk. And those of us who, ourselves, have experienced trauma- whether processed or unprocessed- we are likely starting our self-care account in the red.
Signs & Symptoms
As you continue to become trauma-responsive, you need to know the warning signs and symptoms of compassion fatigue. If you notice that you are feeling anxious, plagued with intrusive thoughts, tired, and unfocused, please seek out a trusted friend, colleague, or coach to talk to soon. These feelings can evolve into deeper signs of becoming withdrawn, detached, and hopeless.
Early in my career, I found myself consumed with immense feelings of inadequacy, cynicism, and a lack of empathy. For three years, I had worked with students experiencing trauma, while also carrying around years of unprocessed trauma myself. After yet another student with an IEP, a rough family life, low academic skills, and a lot of misplaced anger was placed in my classroom, I was pushed over the edge. Daily, this student and I went round and round. He bit me, locked me in a closet, fashioned scissors into a shank, threatened self-harm, and threatened harm to others. I had no idea how to help, lacked administrative support, and soon I began to shut down. No matter how much I cared, no matter how hard I worked, no matter how many different strategies I tried, I began to believe that I was not capable of helping this child- and if I couldn't help him, then I was a failure. I found myself angry, suffering from chronic migraines, and avoiding anything that might cause extra stress. Over that year, I used every sick and personal day I had accumulated. It took nearly the whole summer to regain my drive and confidence.
Treatment & Prevention
The good news is, there are a wide variety of tools and strategies you can arm yourself with to help lessen your risk of compassion fatigue - or to help improve the symptoms you already have. The first step is to assess your current level of burnout, stress, or compassion fatigue. Next, continue to increase your understanding of trauma-responsive practices, secondary traumatic stress, and compassion fatigue. As you do this, you will become more experienced in your practice, developing your skills, and reducing your risks. Third, commit to a plan for self-care and resilience building. A plan for self-care should include components from the following six categories:
Take vacations
Take day trips or mini-vacations
Take breaks from social media/tech
Read
Write
Eat healthy, regular meals
Exercise three times a week
Get regular medical care
Take time off when you are sick
Get massages
Get enough sleep
Wear clothes you like
Spend time with others whose company you enjoy
Connect with other like-minded people
Be kind to yourself
Feel proud of yourself
Identify and seek out comforting activities, objects, people, relationships, and places
Allow yourself to cry
Find things that make you laugh
Express your anger in a constructive way
Make time for prayer, meditation, and reflection
Spend time in nature
Participate in a spiritual gathering, community, or group
Be open to inspiration
Focus on hope
Identify your values
Express gratitude
Celebrate milestones
Nurture others
Contribute to or participate in causes you believe in
Read inspirational literature
Take time to eat lunch
Take time to chat with coworkers
Prioritize your time
Identify projects or tasks that are exciting, growth-promoting, and rewarding for you
Pursue regular professional learning
Get support from colleagues
Build a peer support group
Balance when to say yes, and when to say no
Invest in yourself by hiring a coach
Make time for self-reflection
See a therapist, counselor, or life coach for yourself
Write in a journal
Read literature unrelated to work
Take a step to decrease stress in your life
Notice your inner experience—your dreams, thoughts, imagery, and feelings
Let others know different aspects of you
Do things slightly outside your comfort zone
Embrace curiosity
Reflect:
What is your current risk level for compassion fatigue?
What do you want to pay attention to within yourself in the coming weeks to become more aware of the possible effect of secondary traumatic stress on your personal and professional life ?
What are three commitments you will make this week to begin a self-care plan?
