Can excessive caring negatively affect your mental health?

This is known as compassion fatigue, a term used by mental health professionals primarily associated with those employed in caregiving roles or who spend a significant amount of time providing emotional and physical support to others.

While compassion and empathy are admirable traits, they can lead to feelings of burnout, anxiety, and depression if individuals do not practice the same level of kindness toward themselves that they extend to others.

“Compassion fatigue manifests as emotional and physical weariness, often accompanied by emotional distress,” explains Sussan Nwogwugwu, a psychiatric nurse practitioner with Done. “Caregivers often struggle to maintain a healthy balance of empathy while managing their personal responsibilities.”

What Are the Consequences of Compassion Fatigue?

According to psychotherapist Stephanie Sarkis, the repercussions of compassion fatigue can be significant, leading to anxiety, depression, and even suicidal thoughts. This condition can also result in nightmares that revolve around the trauma of those they care for.

“It can feel like you’re stuck in a repetitive cycle, where no joy exists in your life,” Sarkis notes. “You may feel as if there’s no room for enjoyment or relief.”

Nwogwugwu highlights that those experiencing compassion fatigue are at a higher risk for emotional outbursts and may develop dependencies on alcohol, drugs, or food.

Sarkis warns that compassion fatigue can also harm other relationships if it’s left unaddressed.

“You might start seeing others, even those close to you, in a different light,” she explains. “When working in care professions, witnessing human behavior can shift your perception of goodness in people.”

How Can I Manage Compassion Fatigue?

Nwogwugwu and Sarkis both recommend that therapy and self-care are crucial strategies to combat compassion fatigue.

Sarkis emphasizes the need to integrate self-care into your daily life rather than waiting for signs of compassion fatigue to surface before doing so.

“Prioritize self-care proactively; it should be an ongoing commitment,” Sarkis advises. “Each day allows time to do something nice for yourself.”

Here are a few strategies for self-care while managing compassion fatigue:

• Create a personal relaxation routine: Engage in activities that help you unwind, such as taking a bubble bath, wearing comfortable clothing, going for a walk, or enjoying outdoor activities. Nwogwugwu recommends simple joys like driving with the windows down and music playing, reading a book, or ensuring you eat well, exercise regularly, and practice meditation.
• Seek support: “In psychiatry, we have a practice called respite care, which involves allowing someone else to take over caregiving duties temporarily,” Nwogwugwu suggests. “Reach out to friends, family, or community organizations to help you carve out some quiet time to recharge.”
• Share your feelings: “Connecting with friends who understand your situation can be very beneficial,” Sarkis adds. “They can provide perspectives and support that others may not be able to offer.”