What are the most effective self-care strategies to avoid compassion fatigue?

I found myself running on empty for ages before I realized I needed to take a break or have a breakdown! Women are conditioned to sacrifice and put others first. So those of us in healthcare and caring jobs have a double burden to carry and can often forget that we deserve our own love and care too. So for me the first step is to wake up every morning and check on myself and what I need so that I can then show up as my best and highest self, full of compassion for those I am caring for.

Being able to identify triggers may seem like a worthwhile task. The challenge however is once those triggers are identified how do we manage that knowledge? It doesn’t seem feasible or professional to simply “avoid such cases”. Often these triggers don’t surface until we are already well invested with a certain patient. What then?

Approaches healthcare provider can utilize to avoid compassion fatigue can include: -Mindful eating: Pay attention to what you eat and how it makes you feel. - Exercising: Engage in physical activity that you enjoy, and that boosts your mood and energy. - Connecting with others: Seek support from colleagues, friends, and family who can empathize and validate your feelings. -Maintaining a consistent sleep schedule: Aim for at least seven hours of quality sleep per night and avoid caffeine, alcohol, and screens before bedtime. -Planning and committing time for meaningful leisure activities: Do things that bring you joy, relaxation, and fulfilment outside work. -Increasing vitality: Cultivate a sense of purpose, gratitude, and optimism.

1. Set boundaries: Limit exposure, say "no" and delegate. Prioritize rest and breaks. 2. Nurture yourself: Nourish body and mind (sleep, food, exercise, mindfulness). Engage in hobbies and joy. 3. Connect and share: Talk to colleagues and friends, seek support networks. Express emotions healthily. 4. Seek professional help: Don't hesitate to consult a therapist if needed. 💡 You can't pour from an empty cup. Take care of yourself to keep caring for others.

In this time of workplace shortage, delegation is no simple task. Regardless of what field one is in, these days, we are ALL asked to “ take on more”. More responsibilities, more patients, more work hours, more projects…it is hard to draw a limit without looking like a slacker.

• Clearly define professional boundaries to prevent emotional exhaustion. • Learn to say no when necessary, and prioritize tasks to manage workload effectively. • More emphasis on remote workers; there is a need to establish a balance between work and personal life.

• Consider seeking professional therapy or counseling to process and manage the emotional challenges of your work. • Develop a support network of friends and family who can provide emotional support.

You can't practice self compassion unless and until you 1. Identify the toxic critical energy within..that self sabotaging voice that constantly puts you down. 2. Separate from this inner critic. 3. Challenge this inner critic's perfectionistic beliefs & expectations.

• You need to regularly reflect on your emotions, thoughts, and experiences. • Be able to identify signs of compassion fatigue early and take proactive steps to address them.

While all the above are valid and useful self care activities they are secondary to identifying and challenging the self defeating beliefs and expectations of the toxic inner critic..that inner energy that constantly criticizes you, compares you, puts you down.

Be consistent in the self-care activities you choose to engage in to achieve the best results. • Rotate responsibilities to keep the work environment engaging.

Self care is so important but constantly ignored. Here are my tips for maintaining a self care routine 1. Prioritize foods that you love but love you back. Yeah I get it, spinach isn’t everyone’s dream, but it is definitely your guts soul mate, green clean food that love you back will be the number one factor to a healthy mind, and only a healthy mind creates healthy thoughts that eventually turn into healthy habits. 2. Move your body. I’m not going to say run 5k everyday but definitely move your body. Movement is key for blood flow and blood flow is key for happiness. I highly recommend these books 1. What happened to you by Dr. Perry 2. You happy by Dr. Daniel Amen These are two great starters for a healthy mind body and soul.

Remember that self-care is an ongoing process, and it's essential to tailor these strategies to your individual needs. Regularly assess your well-being and make adjustments to your self-care routine as needed.