What are some actions I can take to help with compassion fatigue?
Making time daily to practice some type of self-care is essential to your health. It can take you 10, 15, or 30 minutes. Ideally 30 to 60 minutes initially, but find a starting point. Here are some suggestions you can use:
Physically pay attention to your nutrition, light exercise, deep abdominal breathing and get adequate rest and sleep. Rest and sleep are critical to your health and well being. Getting enough sleep affects every area of your health and life; bones heal, our brains process what we have experienced throughout the day, our relationships, our emotional and mental health are all affected by sleep. We are designed to spend one-third of our time sleeping. If you don’t process the stress you have experienced during the day, it can interfere with your ability to get to sleep or stay asleep. See the book Burnout by Emily and Amelia Nagoski to learn ways to complete the stress cycle.
Mentally visualizing a peaceful, relaxing place using all your senses, listening to relaxing music, changing mental activities, and getting enough rest and sleep are all ways of practicing mental self-care.
Socially connect with friends, family, and colleagues, participate in a pleasant activity. Have a de-stressing conversation with your person or a safe other, often. Laugh and connect with people in your circle, talk about fun memories.
Emotionally Talk to your person or, if you are not partnered, a safe other. John Gottman describes how to have a de-stressing conversation with your partner and likens it to putting coins in your emotional bank account. Find a professional you can talk to on a regular basis. After all, that is what we are paid to do.
Spiritually Walk barefoot in the grass, spend time in nature, pray and connect with others in your faith walk. Bring your faith into each area of your life using scripture, prayer, visualization, or imagery as part of your breathing exercises. Writing out 5 of your gratitude’s every morning starts the day out with a positive state of mind. A morning practice of connecting with God through prayer or writing helps focus your day and connects you with something bigger than yourself.
References
CareNotes. Self-Care for Caregivers, Ralph P. Plumley, Th.M., C.T., 2019 Saint Meinrad, Archabbey, St Meinrad, IN 47577.
Burnout: The Secret to unlocking the Stress Cycle. Nagoski, PhD, Emily, Ngoski-Peterson, DMA, Amelia, 2020 Ballantine Books.
