Six Ways to Avoid Empathy Burnout

Have you ever felt so overwhelmed by another’s emotions that it is hard to process your own emotions? Do you lash out at loved ones in your life, and feel like you are spiraling downward into compassion fatigue, or empathy burnout?

At the end of the day, nurses can feel a lot of sadness, exhaustion, detachment, and anger. As time goes on, we might be unable to empathize with others due to our own desensitization. Those of us who spend a lot of our time and energy caring for others can be easily burned out. Here are some key elements of to add to your resilience toolkit:

  • Mindfulness Meditation. This is a great tool and I’ve posted here about it before. The process can be as easy as taking a breath during stressful situations. Practice this technique on a regular basis to see results.
  • Gratefulness Journal. This is a place to write down that for which you are grateful in your life. Everyday, write down three things that you are thankful for, or that make you happy. Then, at the end of the day, write down three good things that happened on you shift. This can help to redirect your attention if it was a particularly bad day.
  • Organizational Support. Form a support group at work and get your employer involved. Talking to other people about the problems you are facing helps you realize that you aren’t alone. Hospitals often provide counseling benefits to their employees through their health insurance.
  • Take Your Breaks. It can be hard to get away sometimes, but make sure you take a break. Leaving the floor for just 15 minutes to do something for yourself can really give you a boost of mental energy.
  • Don’t Shut Out Others. Don’t isolate yourself from others at home. If they ask you about your day, let them hear you out about what’s bothering you. They don’t have to fix it, but just by listening they can help.
  • If You Lash Out, Seek Help. Getting angry with others in your life is a sign that you need to process your emotions in a better way. Help yourself and those in your life by getting some counseling.  

After reading this, do you have some of your own techniques for decompressing? Let me know in the comments what has worked for you and what doesn’t.

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Change One Daily Habit, Change Your Life

Daily routines can be good, as I’ve pointed out before. Routines can give you a purpose and create meaning in your life. But what is that one habit that might be holding you back from being your best version of yourself? This is something you might do every day that gives you comfort but isn’t healthy for you in the long run. Maybe you are really good about eating breakfast, but it is not the best choice (like a muffin, bagel, or anything that resembles dessert).

For me, it was taking a nap in the afternoon when I didn’t have to work. Recently, I stopped taking an afternoon nap and I feel like I have more energy. I can get more done, and I also fall asleep easier at night. I’ve started working out instead of taking a nap, and breaking this one habit has helped me lose some pounds and feel healthier. One thing often leads to another to create a lifelong change. Sustaining that change is hard when you want to slip back into those old habits. Work to create healthy habits that make you feel so good that you won’t want to ever go back to the way you were! Take before and after pictures to help you stay motivated. Meditate when stress is getting to you (if you are able) to fight the urge to give in to cravings. Find out what your daily habit is that is holding you back, and figure out how to change it!