Skills to Reduce Burnout, Compassion Fatigue and Vicarious Trauma

Last week, I opened discussion about burnout, compassion fatigue, & vicarious trauma. These conditions are common in high stress work environments, especially those with repetitive exposure to traumatizing situations & stories. Once you understand how they present, it is important to have strategies so you can address the issue & take care of yourself! There are three major skills that can help reduce harm caused by these conditions. They include Self-Awareness, Self-Regulation, & Self-Care.

Self-Awareness is important because it allows us to observe what is physically & emotionally happening during times of stress. You could ask yourself, “what am I experiencing in my mind/body when a stressful experience occurs?” By doing this, you invite yourself to take control & empower change. Awareness also helps prepare for times of stress. For example, if you anticipate a stressful situation at work, you could ask for support ahead of time. Too often, we ignore or discredit our internal response to stress. It can feel vulnerable to advocate for ourselves, but it is essential to avoid consequences to our health & wellbeing.

Self-Regulation involves being an active participant in your reactions to stress. When we are in fight or flight, it can feel like we do not have control. One way to decrease the intensity is to get clear on your values ahead of time. What makes you feel confident professionally? How do you want to be viewed by coworkers? How important is your health? Once this is clear you can set boundaries with yourself, your coworkers, & loved ones. Boundaries can help us feel empowered in stressful situations which decreases sensitivity to burnout.

Self-Care helps us maintain a healthy baseline during times of stress. If you are not taking adequate care of your basic needs (eating, exercising, sleeping, etc.), suffering is inevitable! You must also prioritize fun! Engaging in the experiences you love is a major stress reducer. Finally, having a supportive person to talk to can often provide the relief we need. Therapy is a wonderful tool!

How do you handle stress at work? What skills have you used to cope & take care of yourself? Please share in the comments below!