What is compassion fatigue?
Feeling drained?
Know with confidence that you are not alone. We live in a world where caring for others is both essential and exhausting. Whether it is supporting loved ones through illness, showing up for clients, or simply being present to the constant stream of suffering in the news.
Caring does in fact take a toll and this feeling is compassion fatigue.
Wait, so compassion is hurting me?
The appropriate answer here is that it can — when care outpaces the space we take for restoration.
Compassion fatigue is the emotional and physical exhaustion that comes from sustained exposure to the pain and suffering of others. Initially referenced as the “Cost of Caring” in the early 90’s, research on nurses in emergency settings revealed a connection between the complex emotional toll of the work and the loss of ability to nurture.
Unlike general burnout, which can arise from workplace stress of any kind, compassion fatigue is specifically tied to empathic engagement.
Digging Deeper
When we witness suffering, the same brain regions that process our own pain (Amygdala and Prefrontal Cortex) light up. Continual exposure can leave us feeling drained, detached, or even numb. Take a look below for some common signs to look out for:
Emotional Exhaustion
The “Running on Empty” feeling, here even small acts of caring can feel monumental.
Irritability or Cynicism
Compassion shifts into frustration or negativity, often as a defense against overload.
Difficulty feeling joy
Pleasure feels out of reach because the nervous system is saturated with heaviness
A sense of withdrawal from others
Pulling back from connection as a way to self protect, but ending up feeling isolated
Off The Page: Actioning The Insights
Cultivating balance in your life
Simple Not Easy
Creating balance between extending compassion to others and extending it to ourselves is a simple concept — but not an easy practice. It requires steady effort, intentional pauses, and the willingness to honor our own limits. With care and repetition, however, these practices below can help you sustain your ability to show up for others without losing connection to yourself.
Important Note: Compassion flourishes when it flows in both directions — outward to others and inward to ourselves. Protecting that balance keeps empathy alive.
Tune in to yourself
Create space for a daily check in. Ask yourself what are you feeling and where your body is holding onto it. A simple and brief self scan builds greater awareness before exhaustion begins to deepen.
Set boundaries (even if it feels challenging)
Limit exposure to draining inputs in your life. Remember that when you say no, you preserve the quality of your yes. You deserve the space to yourself to fill in restorative ways to create a sense of balance.
Reset the Body
Ground yourself with slow, deliberate breaths. Move, stretch, walk, or dance to discharge built up stress. The body often is holding what the mind is not actively processing.
Lean into your Community
No one is meant to navigate the journey of life alone. Connect with peers who understand where you are and take the space to honor your feelings in a cathartic way.
💡 If you are struggling to find a sense of community within your life, a therapist can provide a non judgmental space for your feelings and tensions to be honored and you can collaboratively create a toolkit of strategies the individually support you. Click here to set up a consultation with me to learn more!
Thank You
Thank you for joining me this week! I’m excited to keep sharing insights from my work, research, and personal journey with you.
Did something resonate with you? Curious about applying these strategies in your life? Or know someone who might benefit?
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Extras
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