Compassion Fatigue: Simple Self-Care Strategies for Caregivers

As caregivers, we often give our hearts and energy to those who need us most—whether it's students, children, patients, or communities we serve.

But what happens when our well of compassion runs dry? When exhaustion, stress, and emotional fatigue start to weigh heavy on our shoulders? If you’ve felt this way, you’re not alone. This is compassion fatigue, and it’s something many caregivers experience, especially those in demanding roles such as teachers, parents, medical workers, and individuals working in developing countries.

I’ve experienced this form of burn out as I’ve worked with my kiddos over the last years. It can be SO painful to see their struggle, to learn of their family struggle, and to see the way that everything you see is a stark contrast to life at home. My first year, I was advocating for my kids when they came to me afraid of some policies that were not being upheld at school. I was advocating for my kids when one of our boy’s learned that his sister at home had been kidnapped at home and was likely going to be forced into a marriage. I was advocating for my kids when one of the boys called me during a break and told me that he and his siblings had no food to eat. I was advocating for my kids when one of my gals lost her father, and we had to tell her of his passing and then get her ready to go home to grieve with family. Those of us that care for children and KNOW these children take on a lot. And sometimes it all adds up.

Working at the hospital in the ER, especially during COVID gave me another glance at how medical staff can be SO easily overcome by compassion fatigue and burn out!

The truth is, you can’t pour from an empty cup. But the good news is, there are ways to refill it.

What is Compassion Fatigue?

Compassion fatigue is the emotional and physical exhaustion that occurs from consistently caring for others. When we constantly support others without enough time to recharge, we may feel overwhelmed, emotionally drained, or even detached. It’s important to know that this isn’t a sign of weakness, but a natural response to caregiving in challenging environments. Recognizing these feelings is the first step to healing.

The Importance of Self-Care

Self-care is not a luxury, it is a necessity—especially for those of us who are nurturers by nature. If we don’t take time to nurture ourselves, we risk burnout, anxiety, and even depression. But self-care doesn't have to be elaborate. It’s about finding small, intentional moments that bring you back to center. I have a list that I keep in my apartment of 6 things I need to do each morning/evening. These are simple things, so even when I have a low to no energy day, I can usually get them done:

Evening

1. Plug in Laptop so it’ll be Charged Tomorrow.

2. Wipe Down Countertops

3. Wash Dishes so That They will be Dry in the Morning.

4. Take Vitamins after Dinner

5. Lavender oil into the diffuser while fixing Sleepy Time Tea

6. Drink a cup of water.

Morning

1. Put Away Dishes

2. Make Bed, or atleast straighten up blankets.

3. Listen to one fast or upbeat song (which is usually Taylor Swift)

4. Take anxiety medications.

5. Brush Teeth.

6. Put on fidget ring.

Here are a few more ideas to think on:

1. Small Self-Care Moments

In the midst of a busy day, sometimes all we need is a moment. Take five minutes to step outside, feel the sun on your face, or close your eyes and breathe deeply. Whether you're in a classroom, clinic, or your living room, these brief pauses can ground you and remind you that you’re deserving of peace.

2. Creative Expression

As an art teacher and art therapy practitioner, I’ve seen the power of creative expression in healing. Whether it's doodling, journaling, or even baking something colorful, creativity allows us to process our emotions in a safe and freeing way. Take time to reconnect with your inner artist—this could be the release you need to feel refreshed.

3. Set Gentle Boundaries

In caregiving roles, it can be hard to say no, but establishing gentle boundaries is a form of self-respect. You don’t have to be everything to everyone, and it’s okay to prioritize your well-being. Small steps, like carving out 15 minutes of uninterrupted “me-time” or delegating tasks, can help restore balance.

4. Connect with Nature

For those of us working in challenging environments, reconnecting with nature can be incredibly grounding. Whether you’re in the heart of a bustling city or a remote village, there’s beauty in the outdoors. Take a walk, plant a small garden, or simply sit in stillness and observe. Nature has a way of helping us slow down and regain perspective.

5. Build a Support Network

You don’t have to carry the weight of compassion alone. Reach out to those who understand what you're going through. Join a community of fellow teachers, parents, or healthcare workers where you can share experiences, lend support, and offer each other a reminder that none of us are truly alone in this journey.

I am SO thankful for the teachers, counselors, support staff, and mamas that I have connected with on Instagram - it’s so nice to have people that have similar experiences and that “get it!”

In the process of caring for others, it’s easy to forget that your well-being is just as important. Showing yourself the same compassion you offer others is the key to sustaining your work. By practicing regular self-care, you’ll not only recharge your own energy, but you’ll also be better equipped to continue the incredible work you do each day.

So, to all the caregivers, teachers, parents, and healthcare professionals reading this — your empathy and dedication make the world brighter! But remember — it’s okay (and necessary, even!) to take time for you.

The more we care for ourselves, the more we can continue to care for those around us.

Let’s fill our cups together.