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Compassion fatigue is the emotional, physical and spiritual exhaustion that can occur as a result of caring for or helping others in distress. While compassion fatigue and burnout are often discussed in relation to those who work in caregiving roles — jobs such as nursing, teaching, or in humanitarian development work like ours — in today’s digital age, anyone who cares deeply for others is at risk of experiencing compassion fatigue and burnout.
As two people who have worked in the humanitarian and non-profit development field for many years, we’ve both experienced compassion fatigue at different times in our lives.
I, Dennis, have known what it’s like to feel overwhelmed and inadequate in the face of complex suffering. From addressing the HIV crisis in the ’90s to helping communities cope with the effects of extreme poverty, and to the more recent conflicts and climate disasters that have displaced people across the globe, I have been exposed to suffering in many ways and have learned that if we’re not careful, compassion fatigue and burnout can reduce our ability to empathize and serve as effectively as we’d like.
For me, Krystel, I have been working in the child development and protection sector for almost 20 years and have certainly experienced seasons of compassion fatigue as well. As Dennis and I have continued in our work, we’ve discovered several practices that have helped each of us navigate compassion fatigue and remain engaged in the work God has called us to do.
Here are 6 tips for combatting and preventing compassion fatigue.
1. Acknowledge Your Humanity
Compassion fatigue often stems from feeling like you aren’t doing enough. The reality is that we are human and we have human limitations. Recognizing that you can’t solve every problem or alleviate all suffering is essential for your well-being. Knowing our limits is part of our spirituality. It is an invitation to trust God with all the things we cannot carry on our own. Acknowledging our humanity allows us to rest in God and to be more compassionate with ourselves and others.
2. Remember God is in Control
It can be easy to feel disheartened or overwhelmed by the crises we witness. When this happens, we can cling to the promises of God. God is sovereign and has not only promised to be present with us but has given us instruction that all will be well amid suffering.
Nothing surprises God. God knows and understands everything that is happening more than we do, so we can surrender our need for control. In 2 Corinthians 4, Paul tells us that “we are hard-pressed on every side, but not crushed; persecuted, but not in despair; struck but not destroyed.”
Jesus Christ has already overcome the challenges in this world. He has called us to be a part of his ministry, so when we engage in this work, we are stepping into the victory he already has for us. When we remember who God is, and trust in the one who has overcome everything on our behalf, we are invited to release the heavy emotional burdens onto him and carry on in difficult situations.
3. Take Breaks and Rest
A very practical step you can take to combat compassion fatigue is to take breaks. Step away from work, give yourself time to rest and recover. Sometimes, we can feel pressure because we need to get a lot of things done in a short period of time. But taking breaks from time to time helps us acknowledge that this is God’s work, and I am not going to complete it all by myself.
Jesus himself took time away from the crowds to reconnect with God. What’s more, we do not have to earn rest. The gift of Sabbath is a practical reminder that even the Creator of the world rested.
4. Turn Toward Community
Another practical step is to turn towards your community. We are not meant to carry the burden of others’ pain alone. Surrounding yourself with a supportive community can provide encouragement, strength and practical help when you need it most. Community can also help us remember the hope we have. Scripture talks a lot about remembering and building Ebenezers to remind us of the ways God has helped us in the past. When we’re in the throws of despair or compassion fatigue, it’s easy to forget God’s faithfulness. Community can help us remember.
5. Confess and Lament
When we experience hardship, it’s okay to cry out, to feel the pain and express our anguish and frustration to God. Confessing and lamenting can be meaningful practices to help us process compassion fatigue.
The Psalms are a great teacher for us to learn how to be honest with God in our emotions. Lamenting allows us to release the heavy burden of suffering and entrust it into God’s hands. When you are stretched, burned out, angry or at a loss for what to do next, don’t hold it in. Express it to God and trust him to hold it.
6. Pray
Lastly, knowing that God is sovereign and in control gives us peace. We may feel overwhelmed, but we can trust that God is with us in every situation. Below is a prayer you can use when you’re overwhelmed and on the brink of compassion fatigue or burn out:
God free us from the responsibility to understand everyone’s pain all at once. Help us to discern our capacity for solidarity, for lament. Help us to learn when to stand and when to rest and allow others to do so. Remembering that our pursuit for flourishing is shared among a collective.
Thank you. That we don’t have to hold it all alone. Thank you that you are God, and that your yoke is easy and your burden is light. Amen.
You Can Deal With Compassion Fatigue
Compassion fatigue is real, and it can impact anyone who consistently engages with the suffering of others. However, we can navigate this challenge with grace by acknowledging our limits, taking intentional rest, staying rooted in our identity in Christ and turning toward community. Remember, you are not alone in this work. God’s yoke is eas and his burden is light.
Let’s continue to serve with compassion, but also with wisdom, as we care for both others and ourselves.
Looking for more resources about how to put faith into action when the world feels overwhelming? Check out our recent blog, 10 Bible Verses for When You Feel Overwhelmed.
Krystel Mumba serves as the Technical Program Advisor of Child Development & Protection as part of the International Programs team with World Relief. Krystel is also a certified Spiritual Director through the Anglican Diocese of New England and loves the honor of bearing witness to the work of the Holy Spirit.
Dennis Mwangwela serves as Director of Integral Mission for World Relief’s International Programs. With over 20 years of experience in international development, he provides technical support to World Relief’s country offices, focusing on building staff capacity to mobilize and engage local churches and communities so that they can address diverse vulnerabilities in their communities. Dennis is passionate about church and community-led transformation through belief and mindset changes. Born and raised in Malawi, Dennis has been married to his wife, Agnes, for 26 years, and they have four children.