Compassion Fatigue and Burnout: What They Are and How to Overcome Them

Compassion Fatigue vs. Burnout: What’s the Difference?

Burnout is the result of prolonged stress from work, responsibilities, or overwhelming expectations. It builds up over time and affects motivation, performance, and overall well-being. In comparison, compassion fatigue is a specific form of burnout that occurs when exposed to other people’s problems for extended periods. Compassion fatigue is becoming more and more common in healthcare workers, therapists, and caregivers where there is a high emotional toll in their work. 

What Is Compassion Fatigue?

Best described by UCEBT therapist Dr. Jordan Kugler, “”Compassion fatigue results from maybe feeling too frequently, right? Feeling with or for coming into contact with emotions, having your own kind of emotions rise and fall too frequently to the point where you have to depersonalize or kind of step away, numb yourself.” Compassion fatigue occurs when caring for others becomes emotionally overwhelming. According to the American Psychological Association (APA), compassion fatigue can arise when caregivers take on the suffering of those they help, particularly in professions where exposure to trauma is frequent. You might feel:

• Emotionally drained and unable to empathize
• Irritable or impatient with people you usually care about
• A deep sense of sadness, frustration, or helplessness
• Like you need to “shut down” emotionally to cope

While burnout is often caused by work overload, compassion fatigue comes from emotional overexposure to suffering. Even if you may not be in an emotionally tolling work environment, compassion fatigue can stem from personal relationships too if the people around you are struggling.

How to Fight Compassion Fatigue

If you feel like you’re carrying the weight of the world on your shoulders, it’s time to take steps to care for yourself:

• Set emotional boundaries. It’s okay to care for others, but don’t neglect yourself in the process.
  
• Seek support. Talk to a friend, mentor, or therapist about what you’re going through.
  
• Engage in restorative activities. Reading, exercising, or spending time in nature can help you recharge.
  
• Practice self-compassion. Not only does it make sense that compassion fatigue is happening, but it also makes sense to prioritize your own well-being. After all, you won’t be as effective in caring for others if you’re experiencing compassion fatigue.

Strategies for Preventing Burnout

Burnout doesn’t happen overnight, and neither does recovery. Preventing it requires intentional self-care and maintaining a healthy work-life balance. Here are some evidence-based strategies to protect yourself:

1. Manage Your Workload

Too much responsibility with too little support is a major cause of burnout. If possible, delegate tasks, say no when necessary, and create realistic expectations for yourself.

2. Increase Your Sense of Control

Feeling powerless in your job or personal life can contribute to burnout. Find areas where you can make decisions, whether it’s setting boundaries with work hours or structuring your day in a way that feels manageable.

3. Seek Support from Others

Having a friend, mentor, or supervisor to check in with can make a huge difference. If you work in a high-stress field, regular peer support groups or supervision meetings can provide a much-needed outlet.

4. Take Breaks

Taking short breaks throughout the day can help reset your mind. Even stepping outside for five minutes, stretching, or doing a quick breathing exercise can prevent stress from building up.

5. Practice Self-Compassion

If you’re a high achiever or a perfectionist, you may push yourself too hard. Remind yourself that doing your best  includes self-compassion, acceptance, and balance.