about how more and more journalists are affected by vicarious trauma after constant exposure to harrowing images depicting violence and suffering. As a result, many journalists turn to negative coping mechanisms, including social isolation, and some seek help for post-traumatic stress, depression and anxiety.
As a physician committed to ending torture and abuse of people and animals, I struggle with similar feelings, deepened by negative, vicious and divisive rhetoric
this political season. When I talk to my colleagues, I realize that I am not alone.
People working on behalf of people and animals
can experience a range of physical and psychological symptoms, including emotional numbing, social withdrawal, insomnia, nightmares, anger and irritability, inflexibility and cynicism, among other indicators of compassion fatigue – also called vicarious trauma.
1) Good self-care
Physical activity is particularly important for our mental health. It helps increase endorphin levels and better regulate the levels of stress hormones such as cortisol.
Eating well is also important. “Comfort foods” high in sodium, fat and cholesterol are problematic because they increase lethargy – making it harder to cope with stressors. Alternatively, fruits and vegetables restore the energy and nutrients that fuel our brains.
Rest and sleep also reduce depression and anxiety and effectively combat stress. Even mild sleep deprivation or poor sleep can affect memory, judgment and mood.
2) Nature
There is evidence that nature has many psychological benefits. It can make us happier, friendlier and more creative. It too commits
stress relief and positive emotions. Experiencing awe at nature can even help us have better, more ethical and generous decisions
about difficult problems.
3) Social support
Meaningful social networking is incredibly important for our mental health. We are more likely to recover from trauma through connection, bonding and social interaction.
Even fleeting social support can help us thrive. To prove this point, researchers tested
students in early 2001 and again in the weeks after the terrorist attack on the World Trade Center on September 11, 2001. Love and support – even in fleeting doses – fueled resilience and protected students from depression. This pattern is visible throughout human society – and in animals.
4) Healthy escapes and hobbies
Music, sports, art and other creative opportunities can all help reduce stress, depression and anxiety. These outlets – and other forms of play, relaxation and escape – often lead to inspiring solutions to complex problems. Looking at challenges from a new perspective can reveal important answers.
5) Purpose
Lately I’ve been reminded that there is hope to be found in the work we do, but this must be balanced with other sources of hope and strength. While a sense of purpose can help overcome compassion fatigue, vicarious trauma also challenges our deepest beliefs about the world and our work. Identifying what gives meaning to life and work and what inspires, nurtures or renews hope is critical prevention and recovery
of vicarious trauma.
What are you doing to maintain hope and reduce the risk of compassion fatigue?