How to recognize compassion fatigue in yourself and get rid of it

Showing compassion and helping others is wonderful. Empathy strengthens social bonds and allows us all to fight the evils of society together. However, constant worries about friends and loved ones negatively affect us and our lives. The sooner you recognize compassion fatigue in yourself, the easier it will be for you to fight it.

What is compassion fatigue

This is the emotional exhaustion that we experience when we carry the pain and suffering of other people. Compassionate weariness can be described as the price we pay for caring for those who are hurting. We "pay" with our internal energy for treating other people's troubles as our own, or throwing all our strength into supporting those in need of help.

If you know this feeling, you should not worry even more. There are several ways to stay empathetic without falling into compassion fatigue.

What Are the Signs of Compassionate Fatigue?

1. You turn other people's problems into your own

You wake up in the morning and immediately feel empty because you are worried about a friend or family member and are trying to figure out how to help him with difficult situation? This may be a dangerous signal.

Worrying about loved ones is natural. However, it's time to think if you can't focus on anything else and have a strong need to constantly text or call people to make sure they're doing well. This state is a direct path to compassionate fatigue.

How to fight

• Do breathing exercises or meditate. This will allow you to put your thoughts in order or even find a new approach to a difficult situation without overexerting yourself. You can start the day by listening to upbeat music or making a delicious breakfast to take your mind off the troubles of a loved one.
• Switch your attention. Focus on your life and find yourself a new activity that will dilute your everyday life. If you give yourself more space and step back slightly from your loved one's experiences, you can avoid the negative emotional effects of compassion fatigue.

2. You often lash out at others

If you are too irritable towards others, you may just be tired of constantly thinking about other people's problems. Signs of compassionate weariness show up in our attitude towards those who are not going through a difficult emotional period.

When we are in constant fear for a loved one, we experience burnout and may overreact to any requests from colleagues or family members. Neglecting other people in our lives who care about us or mistreating caused by the stress and frustration that comes from mismatching our desire to help with our opportunities.

To lead a normal life when you are tired of compassion requires great inner strength. To overcome relapses, you need to find a healthy outlet for your anxieties and worries.

How to fight

• Go in for sports. Box, go for a run or work out on the simulators. Physical activity will charge the body with endorphins and free the mind from bad thoughts.
• Talk to someone. For example, with a best friend or a therapist. As soon as you tell aloud about all the problems that you carry in yourself, it will become much easier for you.
• Write down your experiences. Give yourself complete freedom to express yourself and describe in detail everything that bothers you. So you get rid of the inner heaviness and return to life.

3. You feel emotionally powerless

When we feel compassionate fatigue, we are so depressed that we are sorely lacking in inner energy. This happens because we really want to help a loved one, but we have no way to change the situation.

Think about it. When you're trying to deal with your own stressthen find the strength in yourself to push yourself to action. But when a friend or family member is in trouble, you're helpless because you can't make the choice for them. This leads to feelings of emotional powerlessness.

How to fight

• Get rid of the desire to control everything. Don't expect the person you care about to follow your advice. So you definitely won't be disappointed.
• Let yourself feel. In compassionate weariness, crying is especially helpful. Being strong for a friend who is having difficulties is commendable, but very exhausting. Allow yourself to let your emotions out.
• Watch your sleep pattern. This is one of the key factors influencing our emotional state. If you feel compassionate fatigue, you are probably not sleeping well. And when our brains don’t get proper rest, we are much more likely to say and do things that we later regret. Play soothing music or meditate before bed to get a good night's sleep. Even a small 20-minute nap break in the middle of the day can significantly improve your condition and give you energy.

4. You cling to unhealthy habits

When we are regularlyvestfor our friends, we quickly get tired and lose strength. The constant "transfer" of someone else's pain on ourselves sometimes pushes us to addictions. Being the "custodian" of other people's experiences is so hard, and not the healthiest ways to have fun are so seductive.

We may start eating fast food in the middle of the night, addicted to gambling, or abuse alcohol and cigarettes to have fun and distract ourselves. This happens because in a difficult period of emotional despair, we really need any, even the most brief moments of joy.

How to fight

• Find a source of positivity. For example, volunteer for a charitable organization close to you in spirit. Sometimes we need to switch from being negative to something productive and inspiring.
• Get like-minded people. They can be found in book clubs or art classes. People with similar interests will inspire fresh energy in you. You might even get a new friendto help you fight compassionate fatigue.
• Replace unhealthy habits with healthy ones. Instead of eating another dessert at midnight, listen to a new podcast or audiobook. Among the huge number of them, you will definitely find videos with useful recommendations. Just one phrase you hear that will hook you can change your outlook on life. You can get rid of addictions and direct the released energy to the acquisition of valuable knowledge.