Compassion Fatigue in a Digital World

There is a cost to our compassion, and sadly sometimes we feel like we can’t afford to care.
Perhaps you’ve seen or experienced this yourself; a reluctance to be further burdened, even for a cause or a person important to you. Maybe you’re unable to watch the news anymore, or feel you’ve become upset more easily by the daily dramas and challenges in your life. Worst of all, maybe you’re simply numb – a new war breaking out each day in a country you’ll never visit anyway.

First coined in 1992, Carla Joinson, a registered nurse, noticed a unique type of burnout that affected caregivers and resulted in a “loss of the ability to nurture.” This burnout caused not just a lack of empathy, but eventually detachment and emotional withdrawal.

Compassion Fatigue has mostly been studied in caring professionals (eg, healthcare, emergency, and community services), as these are the people who are often exposed to suffering in their daily work. But they are certainly not the only people impacted by this phenomenon. 

• Healthcare and frontline workers: Continually exposed to traumatic events and human suffering.
• Journalists and content moderators: Those tasked with reporting or filtering through distressing information.
• Caretakers and family members: Constantly providing support for those in need, either physically or emotionally.
• Active social media users: Regularly exposed to upsetting global events and personal stories of trauma.

It’s this last point which may be the most surprising. If you think
about it though, in a world where anyone sitting at home on their couch can be forced to live through the trauma of others, it’s no wonder that anyone can find their mental health impacted

Scrolling through heartbreaking stories on social media or watching continuous news coverage can lead to vicarious trauma, where we experience second-hand emotional exhaustion from being exposed to the suffering of others.

In recent years, we’ve been able to watch global crises unfold in real-time. Whether it’s through relentlessly refreshing COVID-19 infection graphs, seeing nuclear war threatened via Twitter, or transfixed by livestreamed humanitarian disasters. With the rise of social media, we are bombarded with a continuous stream of negative news. While it’s important to be informed, there are also clear impacts this constant exposure to distressing content can have on us.

1. Do you often feel anxious, stressed, or down after using social media?
2. Do you use social media to cope with boredom, loneliness, or
3. Do you find it difficult to concentrate or sleep

If you answered “yes” to one or more of these, you might have unhealthy social media habits, and therefore at risk of Compassion Fatigue or mental health concerns.

Additionally, social media algorithms prioritise posts that drive engagement, and often, the kinds of posts that get the most attention are shocking, controversial or negative. We can be sucked in to feeling the need to know more. The “doomscrolling” phenomenon — endlessly scrolling through negative content— exacerbates feelings of helplessness and can lead to vicarious trauma. Add to this the immediacy of digital information, and it’s easy for anyone to feel overwhelmed by the weight of the world’s problems.
Of course if you’re feeling depressed or emotionally drained, then it’s even harder to break out of negative cycles, and so the risk of your sense of compassion being further fatigued is increased.

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“Simply being a member of a family and caring deeply about its members makes us emotionally vulnerable to the catastrophes which impact them,”

Now we’re aware that Compassion Fatigue can affect anyone, it’s important to be alert to the triggers that can lead to it, especially in our digital lives:

1.  Constant exposure to distressing news: As mentioned, consuming negative news day after day can emotionally drain individuals, making them feel helpless.
2. Lack of boundaries online: Being constantly connected can make it hard to detach and take necessary breaks from emotionally charged content.
3. Personal empathy levels: Some people are more sensitive to others’ emotions and can easily become overwhelmed by the pain they encounter online or in their personal lives.
4. Over-identifying with others’ suffering: When individuals see themselves in the stories they read or hear about, it heightens their emotional response, which can lead to burnout.

The impacts of compassion fatigue can manifest both mentally and physically:

• Emotional detachment or numbness: People may feel emotionally distant or lose interest in activities they used to enjoy.
• Physical symptoms: This includes exhaustion, headaches, and difficulty sleeping.
• Increased irritability or anger: Those experiencing compassion fatigue may feel more impatient or frustrated, even with small inconveniences.
• Decreased job performance or productivity: Especially for those in caring professions, burnout can affect their ability to perform tasks efficiently.

Compassion Fatigue: What is it and do you have it?  | Juliette Watt  TEDxFargo

“It’s very real, and no, it’s not just when you’re tired of being nice.”

Compassion fatigue is not just an emotional experience; it’s deeply rooted in how our brains process stress and empathy. The brain’s mirror neurons, responsible for empathy, allow us to feel what others are feeling. However, when these neurons are overstimulated over time — through repeated exposure to others’ suffering — the brain becomes fatigued. This overload can impair the ability to process emotions effectively, leading to burnout.

Additionally, the brain’s limbic system, which is involved in emotional regulation, plays a crucial role in managing our responses to stress. Chronic exposure to distressing content leads to the overstimulation of this system, resulting in heightened cortisol levels — the stress hormone — which can exacerbate the physical and emotional symptoms of compassion fatigue.

If you’re experiencing com-passion fatigue, it’s essential to take proactive steps to manage and reduce its impact

1. Set Boundaries:
   -Limit exposure to distressing content. Take intentional breaks from social media and the news.
   -Establish “tech-free” times during your day to detach from the digital world.
2. Self-care practices:
   -Engage in activities that help recharge your emotional and physical energy, such as exercise, mindfulness, or hobbies.
   -Ensure you get adequate rest and relaxation to counterbalance the emotional load.
3. Seek support:
   -Talk to a trusted friend, therapist, or support group. Sharing your feelings can help lighten the emotional burden.
   -If you’re in a caregiving profession, seek professional help if symptoms worsen.
4. Practice empathy with limits:
   -While empathy is valuable, it’s essential to protect yourself emotionally. Learning to balance compassion with emotional detachment can help mitigate burnout.
5. Develop a self-compassion routine:
   -Treat yourself with the same kindness and care that you would offer someone else. Regularly practise self-compassion techniques, such as positive affirmations or journaling, to rebuild emotional resilience.

As in the face of all things negative, keeping sight of what’s positive is key to not getting overwhelmed. If it helps you to subscribe to daily doggos or to follow Taylor Swift’s blossoming football relationship, then do so with joy! Maybe you need inspiration such as stories from the front line, with journalism as a defence against despair or perhaps you want to learn more about moving from compassion fatigue to compassion resilience. If you feel the need to be supported professionally, want more guidance or information, then you can contact us to book an appointment and protect the most important of our human capacities – that of empathy.

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Phone: AU 1800 327 477 | NZ: 0800 327 477
Email: info@positivemindworks.co
Website: www.positivemindworks.co