Cynicism, loss of a sense of humor, isolating yourself from others, bottling up emotions, and feelings of “numbness” can all be symptoms of compassion fatigue. It can strike particularly hard at those already predisposed to being a caring-type personality.

What do you do to maintain hope and reduce the risk for compassion fatigue? Physician and animal activist Hope Ferdowsian, M.D.,  asks in her “5 Ways to Combat Compassion Fatigue” blog below.

We’ll explore this question and swap strategies to prevent burnout and compassion fatigue during our Animal Activist Online Support Group on Thursday, May 26, 5:00 p.m. – 6 p.m. PDT (8:00 p.m. – 9 p.m. EDT) or you can watch the replay later.

Our free, confidential and welcoming support group is used by all kinds of people who advocate and care for animals. Together we address issues like burnout, self-care, compassion fatigue, anger, guilt, family issues, activist infighting, and more. Our discussions are led by experienced group therapist and Sustainable Activism Campaign Director, Lisa Levinson. Join us by phone or online.

Register Now! 

You can reach out for support with any issues related to your animal advocacy, and issues you face in your personal life, on our Animal Activist Mentor Line: 1(800) 705-0425 or mentor@idausa.org.

5 Ways to Combat Compassion Fatigue

Earlier this month, I came across a story about how more and more journalists are affected by vicarious trauma after ongoing exposure to graphic images portraying violence and suffering. As a result, many journalists turn to negative coping mechanisms including social isolation and some seek care for posttraumatic stress, depression, and anxiety.

As a physician working to end torture and abuse of people and animals, I struggle with similar feelings deepened by negative, vitriolic, and divisive rhetoric this political season. Talking with my colleagues, I realize I’m not alone.

People working on behalf of people and animals can experience a range of physical and psychological symptoms including emotional numbing, social withdrawal, insomnia, nightmares, anger and irritability, inflexibility, and cynicism, among other indicators of compassion fatigue – also called vicarious trauma.

There are many ways to prevent compassion fatigue, and here are a few:

1) Good self-care

Physical activity is particularly important to our mental health. It helps boost endorphin levels and better regulate levels of stress hormones like cortisol.

Eating well is also important. “Comfort foods” high in sodium, fat, and cholesterol are problematic since they increase lethargy – making it more difficult to deal with stressors. Alternatively, fruits and vegetables restore energy and nutrients that fuel our brains.

Rest and sleep also reduce depression and anxiety and effectively combat stress. Even slight sleep deprivation or poor sleep can affect memory, judgment, and mood.

2) Nature

Evidence shows that nature has many psychological benefits. It can make us happier, kinder, and more creative. It also fosters stress relief and positive emotions. Experiencing the awe of nature can even help us make better, more about difficult problems.

3) Social support

Meaningful social networks are incredibly important to our mental health. We are more likely to recover from trauma through connection, bonding, and social interaction.

Even fleeting social support can help us thrive. To prove this point, researchers tested college students early in 2001 and again in the weeks following the terrorist attack on the World Trade Center on September 11, 2001. Love and support – even in fleeting doses – fueled resilience and protected students from sinking into depression. This pattern is seen throughout human society – and among animals.

4) Healthy escapes and hobbies

Music, sports, the arts, and other creative outlets can all help reduce stress, depression, and anxiety. Many times, these outlets – and other forms of play, relaxation, and escape – lead to inspiring solutions to complex problems. Viewing challenges from a new perspective can help bring important answers to light.

5) Purpose

Lately, I’ve been reminded that hope can be found in the work we do – but it must be balanced with other sources of hope and strength. Though a sense of purpose can help overcome compassion fatigue, vicarious trauma also challenges our deepest beliefs about the world and our work. Identifying what gives life and work meaning and what instills, nurtures, or renews hope is critical to preventing and recovering from vicarious trauma.

What do you do to maintain hope and reduce the risk for compassion fatigue?

To view the full article with all of the hyperlinks, click here.

Hope Ferdowsian, MD, MPH, FACP, FACPM, is an internist and preventive medicine and public health physician. Her expertise spans the fields of medicine, human rights, animal protection, public health, and ethics. For more than a decade, she has evaluated and cared for survivors of torture and sexual violence. During that time, she has also received funding from the National Science Foundation and Arcus Foundation to address ethical problems with animal research. Internationally, she has worked in Sub-Saharan Africa and the Federated States of Micronesia. Domestically, she has worked with nonprofit organizations providing healthcare for underserved populations.