Table of Contents
Affiliate link notice: As an affiliate of BetterHelp and other third-party vendors, We will receive compensation if you make a purchase using the links provided on this page. For more information, visit our disclosure page.
Last Updated on March 30, 2025 by Randy Withers
Compassion fatigue is a form of emotional and physical exhaustion that can affect anyone who regularly provides care for others. It’s especially common among caregivers—those supporting individuals with chronic illness, trauma, or age-related decline.
This kind of fatigue doesn’t always build gradually. Sometimes it strikes without warning, leaving caregivers feeling emotionally numb, disconnected, or overwhelmed by the very people they’re trying to help. And without proper care, it can quietly erode well-being, relationships, and the ability to keep showing up.
The good news? Recognizing the early warning signs makes it easier to intervene, reset, and protect your capacity to care—both for others and yourself.
What Is Compassion Fatigue?
Katie Owens — President of the Healthcare Experience Foundation — says compassion fatigue is “an interpersonal, physical, and mental exhaustion. It’s an emotional withdrawal experienced by those exposed to trauma or extended stress over a period of time.”
When caregivers experience prolonged stress and emotional strain from supporting others, they may become overwhelmed.
Unlike burnout — a gradual process linked to workplace exhaustion — compassion fatigue can develop suddenly. Lack of compassion is often accompanied by secondary traumatic stress. Helping others can be triggering to the caregiver. A difficult care session may bring on sudden fatigue and even depression. The strain worsens when caregivers struggle to distance themselves from an ill person’s declining health.
Common Signs of Compassion Fatigue
Recognizing the early warning signs can help a caregiver take steps to ensure their well-being. They can then continue serving others while also looking after themselves. Self-awareness can help caregivers take steps to avoid a compassion crisis.
1. Emotional Exhaustion
Compassionate care requires empathy and a willingness to put others first. However, the strain can drain the caregiver’s inner reserves, leaving them emotionally depleted. A caregiver could experience this exhaustion as:
- Feeling numb or detached from their emotions
- Increased irritability or mood swings
- Difficulty feeling joy, even while doing activities they once loved
2. Increased Anxiety or Hopelessness
The weight of constantly caring for others can overwhelm even the strongest caregiver. Managing a patient with Alzheimer’s or dementia involves daily treatment and support. The caregiver has to adapt to their patient’s declining memories, sudden mood swings, and anxiety. Over time, this may become deeply triggering. Feeling despair is normal, especially when the caregiver has no healthy outlet for their feelings. Around 6.7 million aging Americans have been diagnosed with dementia, placing a huge strain on U.S. caregiver networks. Signs of hopelessness may include:
- Constant worry about those they care for
- Feeling like their efforts don’t make a difference
- A sense of dread about their own immediate future
3. Physical Fatigue and Aches
Compassion fatigue doesn’t just affect the mind — it can take a toll on the body. Some common symptoms are:
- Chronic tiredness, even after resting
- Frequent headaches, muscle tension, or backaches
- Weakened immune system, causing frequent colds or illnesses
4. Withdrawal From Others
Caregivers often self-isolate. They may feel misunderstood or lack the energy to take part in social interactions. Isolation may show up as:
- Avoiding friends or family by engaging in activities like doom scrolling or binge-watching TV
- Feeling resentful when anyone asks for help
- Expressing a lack of interest in social activities
5. Decreased Empathy or Compassion
A caregiver may start to feel indifferent toward those they care for. Lack of compassion can affect the quality of their care. Decreased energy can cause caregivers to become callous toward their patients. Waning empathy may show up as:
- Feeling numb to the suffering of others
- Becoming cynical, harsh, or overly critical of patients
- Experiencing a loss of patience or compassion
6. Difficulty Sleeping
Stress and emotional exhaustion can keep a caregiver from sleeping well. Poor sleep further heightens anxiety and depression. If the caregiver lives with an ill family member, they may fear falling asleep in case there’s an emergency requiring their help. Some signs of compromised sleep patterns include:
- Trouble falling or staying asleep
- Vivid nightmares or distressing dreams
- Still feeling exhausted after a night of sleep
7. Increased Use of Coping Mechanisms
Many caregivers turn to unhealthy habits to cope. Watch for the following signs:
- Increased reliance on alcohol, caffeine, or drugs
- Overeating or loss of appetite
- Excessive engagement with TV, video games, or social media to escape reality
How to Manage and Prevent Compassion Fatigue
Recognizing compassion fatigue is the first step toward alleviating it. Forming an action plan and being accountable to it is essential. Here are practical strategies to protect an emotionally exhausted caregiver’s well-being:
1. Set Emotional Boundaries
It’s easy to become overly invested in patients or loved ones, but maintaining emotional boundaries is essential. The caregiver should remind themselves that:
- They can care without carrying the weight of someone else’s struggles
- It’s OK to say no to additional responsibilities
- They are not responsible for fixing everything
2. Prioritize Self-Care
When the caregiver cares for themselves, it isn’t selfish — it’s necessary. They should start incorporating the following activities into their daily routines:
- Restorative sleep: Aim for seven or more hours of sleep per night.
- Healthy eating: Nutritious meals help sustain energy levels
- Exercise: Even short walks can reduce stress and boost mood. Walking in a park is best, as even five minutes in nature can lift the spirits.
3. Seek Emotional Support
Many burdens become lessened when they’re shared with people who understand. No caregiver should bear challenges alone. Careers cope better when they have access to educational interventions like stress management training and counseling. Caregivers can share the load by:
- Talking to trusted friends or family members
- Joining caregiver support groups
- Seeking professional counseling
4. Practice Stress-Relief Techniques
Simple relaxation strategies can offer huge relief. Popular stress management techniques include:
- Deep breathing exercises to regulate the nervous system
- Meditation or mindfulness to reduce anxiety and promote emotional balance
- Journaling to process emotions
5. Take Breaks Without Guilt
Caregivers are humans, not machines. They should permit themselves to:
- Schedule regular time off from caregiving
- Enjoy hobbies or activities that motivate and refuel them
- Take short breaks throughout the day to reset the nervous system
6. Recognize When the Caregiver Needs Care
If compassion fatigue is overwhelming the caregiver’s ability to offer quality care, it may be time to seek therapy. A therapist can provide guidance and tools to help the caregiver cope.
Final Thoughts
Compassion fatigue is real—and it can take a quiet but powerful toll on even the most dedicated caregivers. But acknowledging it doesn’t mean you’ve failed. In fact, recognizing the signs early is an act of strength. It means you care enough about others to care for yourself, too.
You don’t have to walk away from caregiving. You don’t have to tough it out alone. What you do need is space to recharge, permission to set limits, and support from others who understand what you’re carrying. Whether it’s taking a walk, setting a boundary, reaching out to a therapist, or just unplugging for a few minutes each day—these small, consistent steps protect your emotional reserves.
The truth is: you matter just as much as the people you care for. Your well-being isn’t optional—it’s essential. By making space for your own healing and resilience, you not only extend your ability to care, but you model the very compassion you offer to others.
