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Trickben.com » Productivity » How to recognize compassionate fatigue in yourself and get rid of it

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

10 Jun 2023, 12:01, parser
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You can listen to a short version of the article. If it's more convenient for you, turn on the podcast.

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

What is compassionate fatigue

This is the emotional exhaustion that we experience when we carry the pain and suffering of other people. Compassionate fatigue can be described as the price we pay for our indifference to those who are ill. We "pay" with our inner energy for treating other people's troubles as our own, or we throw all our strength to support those in need of help.

If you know this feeling, do not worry even more. There are several ways to remain a sensitive person without "falling" into compassionate fatigue.

What signs indicate compassionate fatigue

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

Do 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 in a difficult situation? This can be a dangerous signal.

It's natural to worry about loved ones. However, it's time to think about it if you can't focus on anything else and feel an urgent need to constantly write or call people to make sure that they are doing well. Such a state is a direct path to compassionate fatigue.

How to fight

  • Perform 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 fun music or cooking a delicious breakfast to distract yourself from the need to solve the problems 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 slightly detach yourself from the experiences of a loved one, you can avoid the negative emotional effects of compassionate fatigue.
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2. Do you often snap at others

If you are too irritable towards others, perhaps you are just tired of constantly thinking about other people's problems. Signs of compassionate fatigue are manifested in our attitude towards those who do not go 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 the rest of the people in our life who care about us, or mistreating them, is caused by stress and frustration arising from the mismatch of our desire to help with our capabilities.

To lead a habitual way of life when you are tired of compassion — it takes a huge inner strength. To overcome breakdowns, it is necessary to find a healthy way out of your worries and worries.

How to fight

  • Go in for sports. Box, go for a jog 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 of expression and describe in detail everything that bothers you. So you will 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 sorely lack 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 try to cope with your own stress, you find the strength to push yourself to action. But when a friend or family member has problems, you are helpless because you cannot make a choice for them. This leads to a feeling of emotional impotence.

How to fight

  • Get rid of the desire to control everything. Don't expect the person you're worried about to follow your advice. So you will definitely not be disappointed.
  • Allow yourself to feel. With compassionate fatigue, it is especially useful to cry. Being strong for a friend who has difficulties is commendable, but very exhausting. Allow yourself to let your emotions out.
  • Watch your sleep mode. This is one of the key factors affecting our emotional state. If you feel compassionately tired, chances are you're not sleeping well. And when our brain doesn't get proper rest, we are much more likely to say and do things that we regret later. Turn on soothing music or meditate before going to 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 regularly a "vest" for our friends, we quickly get tired and lose strength. The constant "transfer" of someone else's pain to ourselves sometimes pushes us to addictions. Being the "keeper" of other people's experiences is so hard, and not the healthiest ways to have fun are so tempting.

We can start eating fast food in the middle of the night, get carried away with 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 briefest moments of joy.

How to fight

  • Find a source of positivity. For example, work as a volunteer in a charitable organization close to you in spirit. Sometimes we need to switch from negativity to something productive and inspiring.
  • Get like-minded people. You can find them at the book club or at drawing courses. People with similar interests will give you fresh energy. You may even find a new friend who will 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 heard phrase that will hook you can change your outlook on life. You will be able to get rid of addictions and direct the released energy to acquire valuable knowledge.
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09 Jun 2023, 12:03    0    0
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