Our ability to empathize is what makes us uniquely human. But without healthy boundaries or self-care, we can push our empathy to the limit, putting ourselves at risk of compassion fatigue.
Also known as empathy fatigue, this a very real issue for many professionals – particularly those in caregiving roles – with up to 39% of registered nurses experiencing compassion fatigue at some point in their careers.
But have you thought about how empathy fatigue affects community builders like you? Whether you’re a non-profit worker, a pastor, or in a leadership position, you’re at risk of emotional exhaustion and burnout.
We live in an emotionally-charged, politically polarized world. As a community builder, your empathy skills are in high demand – and potentially stretching thin – to create a safer, more inclusive world for everyone.
Sure, big responsibility is baked into the nature of your work. But it shouldn’t come at the cost of your mental health. In fact, you’ll need all the emotional energy you can get to take it on. Before we unpack how self-care can help prevent emotional overwhelm, let’s first take a look at what empathy fatigue is and how to recognize it.
What is empathy fatigue?
While empathy fatigue and burnout have a lot in common, and both are serious issues, but there’s a distinct difference between the two.
Burnout is the result of overworking ourselves physically and mentally. But by definition, empathy is more than considering the struggles of others – it’s the act of feeling it ourselves. We experience compassion fatigue when we take on too much of the emotional struggles and psychological distress of others in our lives, whether in a professional or personal capacity.
It impacts our ability to care for others and ourselves. In severe cases, or if left unchecked, it can even lead to secondary traumatic stress disorder, which presents with many of the same debilitating symptoms as PTSD itself.
The compassion fatigue self-test
In a community leadership role, it’s essential to familiarize yourself with compassion fatigue symptoms so you can recognize them in yourself if they start to arise.
Typical signs and symptoms of compassion fatigue include:
- Chronic fatigue or exhaustion
- Emotional overwhelm or detachment
- Feeling irritable or short-tempered
- Developing resentment toward your work
- Lack of motivation and energy
- Severe stress, anxiety, and depression
- Struggling to experience joy
If you’ve been experiencing any of these symptoms, you might be suffering from empathy fatigue.
It’s important to note that women tend to be at higher risk. While compassion satisfaction (joy derived from helping others) is often higher in women, unfortunately, compassion fatigue is higher in women, too.
Learn more about dealing with compassion fatigue in this interesting podcast from The Center for Transforming Engagement with Dr. Mary Kathryn Nader.
How self-care helps prevent empathy fatigue
Helps you establish and maintain boundaries
Creating distinct boundaries between your professional and personal self is an essential part of protecting your mental health and preventing empathic distress fatigue.
By practicing regular self-care, the lines between your work and personal life become clearer and easier to uphold, helping you leave any negative feelings you might have from work at the door.
Improves physical and mental health
Self-care is a highly effective way to keep the emotional and physical symptoms of stress at bay and keep your overall health in better condition.
When you’re in good health, you’ve got more energy, better mental clarity, and greater emotional capacity, making it easier to care for yourself and others without feeling overwhelmed.
Enhances mindfulness and awareness
When you’re experiencing compassion fatigue, your mind can start to spiral into negative thought patterns and self beliefs.
A big part of self-care is bringing yourself back to the present. By making self-care part of your daily routine, it becomes easier to catch these spirals in the moment and return your attention to positive emotions instead.
Makes it easier to accept support
When we’re in touch with ourselves and able to separate our needs from those of others, we’re better able to recognize when things are getting a little out of balance.
Being able to acknowledge when you need help is vital for leaders and community builders like you. Look after yourself as best you can, but when there’s too much on your shoulders, make sure to reach out for the help and support you need.
Tips to avoid emotional exhaustion
1. Prioritize personal downtime
Making enough time for yourself is an essential part of preventing long-term compassion fatigue. Set aside time to switch off from your responsibilities and check in with yourself every day.
Mindfully detaching from any negative emotions or experiences at work doesn’t make you a bad leader. It allows you to disconnect, rest, and recharge so you can come back stronger.
2. Make time for the things you love
It’s crucial not to lose sight of who you are in your pursuit of bringing people together.
Sure, your work might be a source of joy for you. But it’s essential to connect with and nurture other sides of yourself, too. Make time to explore your hobbies and personal interests to keep your mental health in balance..
3. Look after your physical health
As we’ve seen, physical health and emotional health are interrelated. Sufficient sleep, healthy meals, and physical exercise all support your overall well-being and help keep compassion fatigue at bay.
Physical movement in particular is a fantastic way to get out of your head and into your physical body, helping you feel more grounded. Not to mention the impact of endorphins on your general well-being! Sometimes exerting a little physical energy can help restore the emotional energy you need to lead at your best.
4. Tend to your own emotional needs
When you’re super busy at work and tending to the emotional pain and needs of others, it can be difficult to look inward and check in with your own feelings.
But self compassion is incredibly important in your line of work. When things get difficult, remember that you’re doing the best you can, and it’s okay not to feel okay. Don’t be afraid to reach out to mental health professionals for support at any point on your journey.
Build your emotional resilience through self compassion with the help of The Center for Transforming Engagement
As a non-profit worker or pastor, you’ve got to protect your personal peace at all times, not just when you worry you might be developing compassion fatigue.
To do your community justice, you need to look after yourself.
Want to change the way you relate to yourself so you can better relate to others? There’s a place for you in our resilience circles. Reconnect with yourself and with God so you can lead your community with greater compassion.
