If you’ve ever been on a commercial flight, you’ve heard this instruction: “In the event of a sudden loss of cabin pressure, oxygen masks will drop from the ceiling. Place the mask on yourself first, before helping others.” It makes sense. However, many people with heightened empathy neglect their own needs far too often in the service of others. There’s a real danger in caring for others without making time for self-care.

Compassion fatigue, also known as “empathy burnout”, is a state of emotional, physical, and spiritual exhaustion that can result from caring for others over an extended period of time. Compassion fatigue can have several negative effects, both on the person experiencing it and on the people around them. Some of the negative effects of being over-empathetic include:

• Emotional exhaustion: Constantly focusing on the emotions of others can be draining, and can lead to feelings of fatigue, depression, and burnout.
  
  
• Physical health problems: Chronic stress and emotional exhaustion can lead to physical health problems such as headaches, muscle tension, and sleep disturbances.
  
  
• Difficulty setting boundaries: Overly empathetic individuals may have difficulty setting boundaries and may find it hard to say “no” to others, leading to over-involvement in other people’s problems.
  
  
• Difficulty disconnecting: Overly empathetic individuals may have difficulty disconnecting from the emotions of others, which can make it hard to relax and enjoy their own life.
  
  
• Difficulty in maintaining healthy relationships: Overly empathetic individuals may find it hard to maintain healthy relationships, as they may be too focused on the needs of others, neglecting their own needs and boundaries.
  
  
• Difficulty in solving problems: Overly empathetic individuals may have difficulty solving problems and making decisions, as they are too focused on the feelings of others, rather than on finding solutions.

Anyone who cares for others over an extended period of time, whether professionally or personally, is at risk of developing compassion fatigue. Some groups of people who are particularly vulnerable to compassion fatigue include healthcare professionals, first responders, caregivers, teachers, volunteers, and humanitarian workers. It is important to recognize the signs and to take steps to manage compassion fatigue in order to avoid burnout and maintain your well-being.

To avoid or reduce compassion fatigue, you can try the following:

• Prioritize self-care: Make sure to take care of your own physical, emotional, and mental health. This can include things like eating well, getting enough sleep, exercising, and engaging in activities that you enjoy.
  
  
• Set boundaries: Learn to set boundaries with others and make time for yourself. It is important to maintain a balance between helping others and taking care of yourself.
  
  
• Practice mindfulness: Mindfulness practices like meditation, yoga, or deep breathing can help you to stay present in the moment and to detach from overwhelming emotions.
  
  
• Seek Support: It is important to have a support system in place, whether it is friends, family, or a professional therapist. It is important to talk about your feelings with someone you trust and to seek help if you need it.
  
  
• Seek learning opportunities: Learn about compassion fatigue and how to manage it. This can include attending workshops, reading books or articles on the subject, or participating in online communities.
  
  
• Engage in hobbies and interests: Engage in hobbies, interests and activities that you enjoy, to distract yourself from the stress and to add fun and joy to your life.
  
  
• Seek help if you need it: If your compassion fatigue is severe, seek help from a therapist or counselor who can help you to manage your feelings and to develop coping strategies.

It is important to note that anyone can be at risk of developing compassion fatigue, regardless of their profession or personal circumstances, if they are regularly exposed to the suffering of others. It’s important to know the signs, be proactive and take steps to prevent and manage compassion fatigue.