The Cost of Caring: 3 Powerful Ways to Reduce Compassion Fatigue
What Is Compassion Fatigue?
Often referred to as the cost of caring, compassion fatigue is the emotional, physical, and psychological exhaustion that comes from prolonged exposure to other people’s stress or trauma.
Coined by trauma expert Charles Figley in 1992, compassion fatigue is distinct from burnout. While burnout results from chronic workplace stress, compassion fatigue is deeply tied to empathy—the emotional toll of witnessing others’ suffering over time.
Common Signs of Compassion Fatigue Include:
- Emotional exhaustion, anxiety, sadness, or guilt
- Difficulty concentrating, low self-esteem, depression
- Physical symptoms such as headaches or insomnia
- Struggles in personal relationships or work performance
It’s especially prevalent in “helper” professions—nurses, therapists, teachers, social workers, and emergency responders—and is reported more often by women.
How to Reduce Compassion Fatigue
The good news? There are effective strategies to reduce compassion fatigue and protect your emotional health—without giving up your capacity to care.
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Set Compassionate Boundaries
Boundaries aren’t barriers—they’re bridges to healthier relationships, including the one you have with yourself.
A lack of boundaries can lead to over-giving, emotional depletion, and resentment. One simple way to start is to ask yourself:
“Is this mine to carry?”
Saying “no” is not selfish. Healthy boundaries create space for rest, clarity, and real connection.
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Rewire Self-Criticism into Self-Compassion
Most of us are wired with a negativity bias—an evolutionary trait that causes us to focus more on threats than successes. This can feed internal criticism.
Instead, reflect on:
“What’s working right now? What have I achieved? What supported that success?”
These simple shifts in perspective open the door to new energy, ideas, and confidence.
Create Psychological Safety (at Work and Home)
Compassion fatigue is often reinforced by unsupportive environments. Whether at work or at home, we need psychological safety—the feeling that we can ask for help, speak up, and be human without fear. Ask yourself and your team: • Do people feel heard? • Are support and vulnerability welcomed? • Is feedback constructive, not critical? When we feel safe and valued, we’re more creative, more resilient, and more effective. The PERMA model (Positive Emotion, Engagement, Relationships, Meaning, Accomplishment) reminds us that wellbeing isn’t a luxury—it’s foundational to performance and fulfilment.
Compassion fatigue is often reinforced by unsupportive environments. Whether at work or at home, we need psychological safety—the feeling that we can ask for help, speak up, and be human without fear.
Ask yourself and your team:
- Do people feel heard?
- Are support and vulnerability welcomed?
- Is feedback constructive, not critical?
When we feel safe and valued, we’re more creative, more resilient, and more effective. The PERMA model (Positive Emotion, Engagement, Relationships, Meaning, Accomplishment) reminds us that wellbeing isn’t a luxury—it’s foundational to performance and fulfilment.
Final Thoughts
Compassion fatigue isn’t a weakness—it’s a normal response to sustained emotional labour. But it is manageable.
With better awareness, healthy boundaries, and supportive environments, we can continue to show up for others—without running ourselves into the ground.
Because caring for others begins with caring for yourself.