Caring for others can be rewarding — but it can also take a toll on your health.
If you’ve ever felt emotionally drained, numb, or wondered whether you have anything left to give, you may be experiencing compassion fatigue. It’s common among people who spend their days helping others — from healthcare workers and teachers to caregivers and parents.
Erica Moura, LCSW, Director of Human Centered Care for Hartford HealthCare’s Behavioral Health Network, shares what compassion fatigue looks like, why it happens and how you can refill your emotional reserves.
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Start hereSo, what is compassion fatigue, anyway?
Compassion fatigue goes beyond everyday stress. It happens when you care for others, day after day, without enough time or support to recharge.
“Compassion fatigue is when someone is constantly exposed to others’ trauma, suffering or intense emotional needs,” says Moura. “It’s tied to caring for or witnessing the suffering of others, and is commonly seen with healthcare workers, mental health providers and caregivers.”
While burnout is usually caused by overwhelming workloads or systemic issues, compassion fatigue is different — it’s a depletion of empathy or emotional numbing directly connected to patient suffering. General stress, on the other hand, is simply your body’s response to pressure or challenge.
> Related: 3 Tips From a Psychiatrist to Prevent Burnout
7 red flags you shouldn’t ignore.
According to Moura, compassion fatigue can show up in many ways:
1. Feeling emotionally drained or “numb” after patient interactions.
You may find yourself running on autopilot, going through the motions without feeling connected. That emotional flatness can be your mind’s way of protecting itself from constant exposure to others’ pain.
2. Decreased empathy or compassion (“I just don’t have it in me today”).
Even the most caring people can reach a point where empathy feels like a chore. If you notice your patience shrinking or your ability to connect fading, it could be a signal that your emotional reserves are running low.
3. Increased irritability, anger or frustration.
Small annoyances that once rolled off your back might suddenly feel overwhelming. You might find yourself snapping at coworkers or loved ones, or feeling unusually impatient in situations that normally wouldn’t bother you.
4. Intrusive thoughts about patients’ suffering.
When stories of trauma or pain linger in your mind long after the workday ends, it’s a sign your emotional boundaries are being tested. This can lead to difficulty sleeping, anxiety, or even guilt for not being able to “fix” everything.
5. A sense of hopelessness or questioning the impact of your work.
You might start wondering if what you do even matters — a hallmark sign of compassion fatigue. Over time, that loss of purpose can make it hard to stay motivated or find meaning in your role.
6. Withdrawing from coworkers, patients or family.
Isolation often follows emotional exhaustion. You might avoid social situations, skip team lunches, or retreat at home because connecting with others feels too draining. But this withdrawal can deepen the fatigue and make recovery harder.
“Sometimes, people even start talking more cynically about patients or colleagues,” says Moura.
7. Physical and cognitive symptoms.
Compassion fatigue doesn’t just affect your emotions — it can take a toll on your body and mind, too.
You might notice persistent fatigue, headaches, stomach issues, or frequent colds as your immune system weakens. Poor sleep, brain fog, or difficulty concentrating are also common, often leading to more mistakes or a sense of being “stuck” at work with no energy to make changes.
> Related: 3 Red Flags You Should Never Ignore When It Comes to Your Health
How to recover from compassion fatigue.
The first step is noticing the signs in yourself.
“Just acknowledging compassion fatigue to yourself can help,” Moura explains. “From there, set healthy limits at work — what can you delegate, or say no to? Then, lean into self-care routines like exercise, hobbies, or anything that brings you joy.”
Other helpful strategies include:
- Practicing mindfulness, journaling or prayer
- Reflecting on small wins or gratitude moments
- Reconnecting with the meaning behind your work
- Debriefing with a trusted colleague, mentor or supervisor
- Sharing cases with your team to reduce isolation
“Peer check-ins can help normalize what you’re feeling and prevent you from carrying the full weight alone,” she says.
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Sign up for newslettersDon’t be afraid to ask for help.
If you’re ever unsure, Moura recommends getting a consultation.
“There are Employee Assistance Programs (EAPs), and many times these services are covered by your employer. Mental health therapy is also typically covered by insurance,” she explains.
If symptoms are affecting your wellness, daily functioning or overall happiness, don’t wait.
“Compassion fatigue isn’t a weakness — it’s a signal you care, and that you need care, too,” Moura emphasizes.