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.
