Introduction Video (38 Seconds)

Transcript

Burnout and Compassion Fatigue

So, what is compassion fatigue?
It is a set of noticeable reactions when we are around someone who has been traumatized. We start to demonstrate our own symptoms of dealing with unhealthy stress.

Burnout has been defined as exhaustion, feeling overwhelmed, physical and emotional exhaustion, feeling detached or with fewer emotions when around our children or the child we care about. It can also include a sense of not doing a good job as a parent or caregiver.

Why is it important that we take care of this?

Much like when we are on an airplane, we learn to place our oxygen mask on first in case of an emergency. This helps make sure that we will be well and able to help those around us. So, to continue to help those around us, we have to take care of our own mental and emotional well-being. Even if we are trying to help our own children or the children we care about.

In addition to experiencing the impacts of the trauma through the children around you, you may also be coping with your own stressors. Uncertainty and dramatic changes in our routine can cause stress.

Recently, families have had kids at home 24/7. Many essential workers are keeping up with their jobs and also taking care of children. Some caregivers are on their own. Parents and caregivers may be so overwhelmed that they have a hard time taking care of even the most basic duties.

If this stress is not addressed, it can become chronic or toxic. These issues can lead to reduced quality of the care we provide to others. Self-care is not selfish; it is needed.

Managing Burnout and Compassion Fatigue

If you have experienced your own traumas, look for support. At the beginning of this course, some phone numbers were provided to help you or your child access help.
Learn more about Parenting with ACEs through the link. This can also be found in the resources below.

What can I do to take care of my own emotional and mental health?

Self Care and Healthy Coping are ways to ensure we are taking care of our own needs.

Look for support

If you have a support system, lean on them. You can provide the same support. Helping others can actually reduce stress.

Do your best to create a schedule.

Even if this is only a "home" time routine, it is important to create a sense of normal for ourselves. Just as this is important for our youth, it is important to do this as a caregiver as well.

Take time to do something for yourself.

This can be sitting alone in a quiet place or going for a brief walk. Practice deep breathing. It can be watching one episode of your favorite show or listening to your favorite song. Do something that feels good for at least a small amount of time every day, be sure to schedule it in!

Disconnect from negative things

This can be from people who make us feel more sadness, anger or other negative feelings. Disconnect from constant negative news; turn it off occasionally.
Disconnect from screens for a little bit too. If you work on a computer, or are helping a child with school, take a few minutes to step away or look away from the screen.

Practice Gratitude

Studies show that practicing gratitude helps with managing levels of stress. It may not be easy at first, but it gets easier with time. Practice thinking of 1 or 2 things that you are grateful for every day. This can be as simple as a cup of coffee, a beautiful sunset, or something nice that someone did for you. Keep a journal to look back on or take a picture of what you are thankful for.

Try to stay healthy.

Do your best to sleep, eat fruits and vegetables and be physically active. This may not always be possible, but when it is possible, maintain healthy habits. Keeping our body healthy may help reduce feelings of stress and tiredness. Walking is one of the best ways to start moving.

A practice that has become popular is called mindfulness. Mindfulness and deep breathing practices are a great way to de-stress and find immediate relief from pressures.

Mindfulness Practice!

Below are several examples of different practices. Pick one and take a few minutes to relax.

Deep Breathing Exercise:

With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. The best part is that it can be practiced almost anywhere and provides a quick way to relieve stress. One way to practice deep breathing:

Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
Breathe in through your nose. The hand on your stomach should rise. As though you are filling a balloon up with air
Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles
Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower stomach rises and falls. Count slowly as you exhale. Breathing too fast can result in taking in less air than you need to get that calming effect.

UCLA - Body Scan Activity (3 min):

UCLA- Meditation for Dealing with Difficulties (7 min)

GRIT X - Customize your Mindfulness Practice (website)
gritx.org/breathing

Up Next: Wrap-Up for Stress and Health for Parents, Family, and Community