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Compassion fatigue creeps in gradually, often unnoticed, until one day the physical and emotional toll becomes undeniable. 

Like many educators, I was too preoccupied with helping my students and coworkers to notice I was experiencing compassion fatigue. It is a frequently overlooked challenge in academia. It wasn’t until the pandemic hit that the constant anxiety, sleepless nights and overwhelming sense of burnout became impossible to ignore. That’s when I realised how essential it was to protect myself from it.

What works to prevent compassion fatigue – a term psychologist Charles Figley coined in the 1980s to describe the toll of immersing oneself in the suffering of others – can vary from person to person. There’s no one-size-fits-all solution because every educator’s experience is unique. 

However, some common “don’ts” can help. 

Don’t over-identify with students’ struggles

We often feel compassion fatigue when we cross the line between feeling for someone and feeling with them. This happens when we lack boundaries and absorb others’ pain as our own. It’s easy to become emotionally entangled in the challenges our students face. However, over-identifying with them can lead to emotional burnout. To protect ourselves, we need to maintain a healthy emotional distance. True compassion means offering support without taking full responsibility for others’ struggles. By setting healthy boundaries and practising detachment without disengagement, we can care for others while preserving our well-being. 

A healthy empathic stance is: “I honour your struggle.” This allows us to be present for others without internalising their emotions. On the other hand, an unhealthy empathic stance – “I own your struggle as my own” – creates an emotional burden that leads to burnout. 

Don’t skip self-care

When burnout sets in, we sometimes forget the basics like hydration, nourishment, rest, and sunlight. It may sound simple, but a powerful reset for the body and mind can be as straightforward as taking a weekend to focus on self-care. Carrying a water bottle and sipping regularly, eating balanced meals at consistent times and spending 30 minutes of quality “me” time have made a huge difference in my life. Routine and mindful attention to these basics provide a foundation for resilience in my work, ensuring that I can keep showing up for others without depleting my resources. 

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Don’t ignore your physical symptoms

Compassion fatigue manifests physically through sleep disturbances, breathlessness and tension. It’s easy to dismiss the early warning signs of emotional fatigue, but ignoring them only makes the situation worse. We must pay attention to our bodies and take proactive measures to deal with these symptoms as soon as possible, whether by exercising, practising deep breathing or getting medical help. We can stop burnout getting worse by recognising and reacting to our bodies.

Don’t say yes to everything

As an educator, it’s natural to want to help and be there for everyone but when we feel overburdened we must learn to say no. This isn’t being “self-centred”. It’s realising our limits. One of the most important ways to safeguard our emotional and mental health is to establish boundaries and know when to turn down extra obligations. Communicate your limits clearly and avoid overcommitting. 

Don’t work in isolation

Compassion fatigue takes hold when we bottle up our emotions and avoid seeking help. Peer support fosters compassion, eases emotional strain and reminds us that we are not alone. Whether it’s with a trusted friend, a therapist or in a journal, expressing your feelings helps you gain the self-awareness necessary to care for yourself. I use a video journal to keep track of the impact of these strategies and share my emotional load with my best friend, who provides fresh perspective. 

While peer support and self-reflection help, professional guidance can also be invaluable. After the pandemic, two years of coaching helped me learn to set aside much-needed “me time”. Sharing our struggles allows us to recharge and stay emotionally connected without burning out. 

Compassion fatigue is a reality for many educators but is often not spoken about until it becomes overwhelming. Identify the strategies that work for you and prioritise your emotional well-being. This will help you remain present and passionate about your work.

Bhawana Shrestha is research fellow at the Academy of Future Education at Xi’an Jiaotong Liverpool University in China. 

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