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Are You Burned Out or Suffering from Compassion Fatigue? Here’s How to Tell the Difference and What to Do About It

Liberation Lunes

October 21st, 2024

Welcome Fearfully and Wonderfully made human!


I can’t tell you how many of my clients come to me saying, “I’m anxious, I’m depressed,” especially those who work in caring fields like doctors, nurses, teachers, police officers, and, of course, those like me in mental health. But in reality, what many are experiencing isn’t just anxiety or depression—it’s burnout or compassion fatigue.


I’ve been there myself. More than once. It sneaks up on you so gradually that you don’t even realize it’s happening. We push through, pay the bills, and keep going because people are counting on us. The hamster wheel spins, and we feel trapped. As I tell my clients, we often find ourselves stuck in a birdcage, but the truth is—the door is open, and you’re allowed to fly out anytime. The challenge is recognizing that you can.


Burnout vs. Compassion Fatigue: What’s the Difference?


Burnout and compassion fatigue are both forms of emotional exhaustion, but they’re not the same. Understanding the difference is the first step to addressing the problem.


• Burnout happens when you’re overwhelmed by chronic stress from your job. You feel drained, cynical, and disconnected from your role.

• Compassion Fatigue, also known as vicarious trauma, happens when you’re overwhelmed by the trauma or suffering of others. This can lead to secondary traumatic stress, where you experience symptoms similar to PTSD (think nightmares, anxiety, or intrusive thoughts).


The key difference is the origin: burnout stems from overwork, while compassion fatigue comes from caring for others through traumatic situations.


Red Flags You Shouldn’t Ignore


1. Emotional Exhaustion: You’re constantly tired, even after a night’s sleep.

2. Cynicism: Feeling disconnected from your job and those around you.

3. Hyperarousal: Constantly anxious or on edge.

4. Avoidance: You start pulling away from work, clients, or even your loved ones.


What I Tell My Clients: The Door Is Open


For many of us in the helping professions, it’s easy to feel like we have to keep pushing through. But as I tell my clients, we’re not actually stuck. The birdcage door is open. You can step out and take back control—but it starts with acknowledging where you are and making a plan.


It helps my clients to know that I’ve been through it too. I’ve hit burnout a few times in my career, and it wasn’t easy to come out of it. We make a plan together—one step at a time, because life doesn’t always make it easy. People depend on you, you’re the provider, and the weight of that can feel crushing.


So, What Do We Do About It?


Here’s what I work through with my clients (and what you can do for yourself too):


CBT Tools to Get Unstuck


1. Cognitive Restructuring: Replace negative thoughts like “I’m not making a difference” with balanced truths: “Small steps contribute to larger outcomes.”

2. Thought Journaling: Keep track of recurring thoughts and patterns to recognize burnout before it takes over.

3. Relaxation Techniques: Use deep breathing or progressive muscle relaxation to calm your nervous system.

4. Set Boundaries: This is a tough one, but learning to say “no” is a crucial step to recovery. Start small.


Self-Care Tips That Actually Work


1. Physical Health: Even if it’s just a walk outside, move your body daily.

2. Emotional Health: Check in with yourself—journal, pray, or talk to someone you trust.

3. Spiritual Care: Meditate on the Word. Here are some Bible verses that my clients and I find helpful when the weight feels too heavy:

• Isaiah 40:31: “They who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

• Matthew 11:28-30: “Come to me, all who labor and are heavy laden, and I will give you rest.”

• Galatians 6:9: “Let us not grow weary of doing good, for in due season we will reap, if we do not give up.”


Make a Plan Together


One step at a time. That’s all it takes. Whether it’s setting healthier boundaries, taking time for yourself, or getting back into a self-care routine, the most important thing is recognizing where you are and what you can do to change it.


You’re not alone in this—none of us are. As I’ve told countless clients, we’re walking this journey together. I’ve been there, I’ve learned from it, and now I can help you. Let’s create a plan together that works for you. You can get out of the hamster wheel, step out of the birdcage, and feel free again.


Are You Ready to Take That Step?


If you’re finding yourself feeling drained, stuck, or overwhelmed, it might be time to reach out for support. I’ve helped many of my clients work through burnout and compassion fatigue, and I’d be honored to help you too. Schedule a free 15-minute consultation with me today, and let’s start working toward the peace and balance you deserve.


Heavenly Father,

I come to You feeling weary, burdened, and in need of Your rest. Thank You for Your promise to carry my burdens and give me peace. Teach me to rely on Your strength when I feel weak, and help me to trust in Your gentle and loving care. When life feels overwhelming, remind me that I don’t have to carry it all alone—Your yoke is easy, and Your burden is light. Grant me the wisdom to set boundaries, the courage to ask for help, and the peace that comes from resting in Your presence. Renew my soul, and guide me to balance my work, my rest, and my relationship with You. In Jesus’ name, Amen.


In Service,Faith, Hope and Love,

Diana


P.S. Be sure to check out my latest blog posts and podcast episodes for more tips on navigating life with faith and balance. You can find everything at Through the Valley Therapy.


And now for the disclaimer to make sure you understand that YOU are responsible for YOU:


Disclaimer:

The content provided on Liberation Lunes is for entertainment and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog. The views expressed on this blog are my personal opinions and do not represent the views of any professional organizations with which I am affiliated. If you think you may have a medical emergency, call your doctor, 911, or the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) immediately. Liberation Lunes does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the blog. Reliance on any information provided by Liberation Lunes, others appearing on the blog at the invitation of Liberation Lunes, or other visitors to the blog is solely at your own risk.


Confidentiality Notice:

If you choose to engage with Liberation Lunes by commenting or posting and you are a client, please be aware that you may be revealing information that could compromise your confidentiality. Remember that disclosing your identity or personal details can be linked to your clinical material. As a therapist, I am bound by confidentiality and will not respond to any disclosures of this nature on this blog. I am committed to upholding the ethics and confidentiality of the therapeutic relationship, which extends to all forms of communication, following the laws and professional guidelines that govern mental health professionals. Your privacy is of utmost importance, and you are responsible for protecting it when interacting on this platform or any other public forum.


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