The past few years have held a tremendous amount of stress and challenge for most of us—COVID-19, political uncertainty, climate change, financial strain, raging wars, famine and loss. As we continue to witness events unfold, we may find ourselves becoming desensitised to what we see, or feeling the urge to turn away—despite this being the very opposite of what aligns with our values.
Compassion fatigue is a completely natural response to witnessing trauma or experiencing ongoing stress over long periods. It can show up as emotional exhaustion, a sense of numbness, or even guilt. Yet the people of Ukraine, and others affected by ongoing crisis and conflict, still need our attention and long-term support.
So, how can we look after ourselves while continuing to care?
What can we do to reduce compassion fatigue?
1. Limit your exposure to the news and social media
Ask yourself: how much is enough for you? How much can you take in without feeling overwhelmed? Checking in once or twice a day may feel manageable—hourly updates probably won’t.
2. Focus on what you can control
Anxiety often grows when we feel uncertain or powerless. One way to manage this is by coming back to what you can influence right now—in your own life, your household, or your community.
3. Notice your thoughts and feelings
Are you experiencing thoughts that might be pulling you away from your values, such as:
- Blaming others
- Harsh self-judgement
- Flashbacks or difficult memories
- Fearful thoughts about the future
- Constant worry about loved ones
It can help to ask yourself: How do these thoughts affect what I do, and how I show up in the world?
4. Refocus on the present
When those difficult thoughts arise, try gently bringing your attention back to the here and now. You might notice the taste of your tea, the feel of a book in your hands, or the rhythm of your breath. Mindfulness, meditation, or yoga can also help.
Grounding yourself in the present moment helps you fully engage with what you’re doing, and may create space for reconnecting with your values—those things that truly matter to you.
5. Balance care for others with care for yourself
Paying attention to suffering and acting with compassion doesn’t mean you have to ignore your own needs. It’s not selfish to take care of yourself—it’s necessary.
Some self-care ideas:
- Spend time with those you love
- Move your body in a way that feels good
- Try a self-compassion meditation
- Read, listen to music, or watch something light
- Cook and enjoy nourishing food
6. Take practical steps to support the cause you believe in
Compassion is most sustainable when it includes action. If you feel able, consider supporting a charity, attending a local fundraiser, or helping to raise awareness in your community.
If you would like to get in touch with Ellie please email eleanor.sorrell@