Compassion Fatigue and Self Care for Caregivers

Compassion is at the heart of caregiving. The word comes from Latin roots meaning “to suffer with.” When you care for someone you love, you share in their journey: the ups and downs, the good news and the bad. Giving this much of yourself can be exhausting. Over time, this emotional strain can lead to compassion fatigue.

Symptoms of compassion fatigue may include

• Sleep problems like hypersomnia (sleeping too much), insomnia (inability to sleep), nightmares, and interrupted sleep.
• Losing interest in caregiving, or feeling resentment toward caregiving or the person you care for.
• Feeling more stressed or on edge
• Having upsetting thoughts or images about your loved one's illness.
• Irritability.
• Feeling emotionally numb or detached.
• Using alcohol or other substances more to cope.

Many caregivers describe compassion fatigue as feeling “fried.” You may start to doubt your abilities as a caregiver. You may deny how hard the situation is or ignore your own limits. You may feel discouraged and pull away from the people who care about you. These feelings are common. They do not mean you are failing as a caregiver. The good news is that compassion fatigue can be prevented and managed, and that starts with caring for yourself. This is called self-care.

Caring for Yourself

Self-care looks different for everyone. What works for one person may not work for another.

• Get moving. Physical activity is one of the most helpful ways to manage stress and compassion fatigue. You don’t need to train for a marathon. Find an activity you enjoy, like walking around your neighborhood, biking, swimming, bowling, pickleball, or tai chi. Exercise releases endorphins, chemicals in the brain that help ease pain and lift your mood. Being active can also help you sleep better, feel less anxious, and feel better about yourself.
• Make time for things you enjoy. Maybe you love to read, and getting lost in a good book helps you recharge. It can be hard to find that time when you are juggling caregiving. Ask a friend or family member to step in by keeping your loved one company, helping with tasks, or providing supervision so you can take a break. Building a support network ahead of time makes it easier to ask for help when you need it.
• Other ways to care for yourself:
  • Try to keep regular sleep and mealtimes.
  • Stay connected with friends, even with a quick call or text.
  • Join a caregiver support group, in person or online.
  • Ask your provider about respite care, which gives you short-term relief from caregiving.
  • Talk with a social worker or therapist.

Caring for yourself is not selfish. It isn’t always easy, but holding on to the things that matter to you helps you stay healthy and better able to care for your loved one.