What is Compassion Fatigue?

Compassion fatigue is sometimes called the “cost of caring”. It is a type of emotional, mental, and physical exhaustion that happens when you are exposed to others’ suffering for extended periods. Over time, constantly caring for or empathising with others – especially those in pain or distress – can deplete your emotional reserves.

It is slightly different from burnout. Burnout tends to happen from chronic workplace stress generally (things like overwork, lack of control, etc.) while compassion fatigue specifically stems from exposure to trauma and suffering.

You might have symptoms like:

• Feeling numb or disconnected
• Irritability or sadness
• Exhaustion and constant fatigue
• Decreased sense of accomplishment and meaning
• Difficulty concentrating
• Withdrawing from others
• Dreading going to work (or finding yourself often late for work or calling in sick).

Who is most at risk?

Compassion fatigue mainly affects people in caregiving or service roles, especially those regularly exposed to trauma or emotional hardship. Some groups at higher risk include:

• Healthcare workers (nurses, doctors, mental health professionals)
• First responders (firefighters, police, paramedics)
• Teachers and caregivers for vulnerable populations
• Family caregivers (people caring for loved ones who are ill)

Even people in customer service or nonprofit/advocacy roles can experience it if they are often engaging with people’s struggles.

Here are some evidence-based ways to protect yourself

These are super simple daily practices that you can do in 5 minutes.

1. “Three Good Things” Practice (3-5 minutes)

Why: Gratitude interventions boost resilience and reduce emotional exhaustion.

How:

• At the end of your day, write down three good things that happened.
• They can be tiny (“Had a great coffee” or “Patient smiled at me”) or big.
• Reflect briefly on why each good thing happened.

Research: Studies show this simple practice improves mood and reduces burnout over time.

2. Box Breathing (2-3 minutes)

Why: Regulates your nervous system, especially when you feel overwhelmed.

How:

• Inhale for 4 counts –> hold for 4 counts -> exhale for 4 counts -> hold for 4 counts.
• Repeat 4-6 times

Research: Navy SEALs and healthcare workers use this; it is shown to lower cortisol (stress hormone) levels.

3. Quick Compassion Reset (2-5 minutes)

Why: Self compassion keeps empathy healthy instead of draining.

How:

• Close your eyes and think of someone you are helping.
• Silently say: “I wish for you to find peace” or “I hope you heal”, while imagining a warm light around them.
• Then turn that same wish inward, “I also wish for myself to find peace.”

Research: Compassion-focused meditations have been shown to reduce compassion fatigue and increase emotional resilience

4. Microboundaries Check-In (30 seconds)

Why: Quick boundary maintenance keeps you from emotional overload.

How:

• Ask yourself: “Is this mine to carry?”
• If the answer is no (It is their pain, not yours), take a deep breath and mentally set it down.

Research: Studies on healthcare workers show emotional boundary exercises like this lower burnout rates by up to 30%.

The Bottom line

Compassion fatigue is real and serious – but it is manageable with the right mix of self-awareness, self-care, boundaries, and support systems.