How to Recover from Compassion Fatigue: Practical Steps for Caregivers

If you’ve ever felt that hollow ache after a double‑shift, you know the feeling all too well – the way your heart seems to beat slower, your mind foggy, and even the coffee you sip feels… bland.

That’s compassion fatigue creeping in, and it’s more common than most clinicians admit. It’s not just “being tired”; it’s a deep‑seated exhaustion that comes from constantly giving emotional energy to patients, families, and sometimes even yourself.

So, how do we actually recover from compassion fatigue? First, we have to recognize that recovery is a process, not a one‑time fix. Think about the last time you took a short break and felt a flicker of relief— that moment is a clue that small, intentional actions can rebuild your resilience.

Here are three practical steps you can start today. Step 1: Do a quick wellbeing check‑in. Use a brief self‑assessment, like the one we offer at e7D‑Wellness, to pinpoint which areas (sleep, stress, emotional load) are most depleted. Step 2: Prioritise restorative sleep. A good night’s rest replenishes the neural pathways that get worn down by constant empathy. For a deeper dive on choosing a supportive mattress, you can check out this SleepSophie guide .

Step 3: Create micro‑boundaries during your shift. That might mean scheduling a five‑minute “pause” after a particularly intense patient encounter to breathe, stretch, or simply sip water. Research shows that brief physiological resets can lower cortisol levels by up to 15 %.

Another tip many nurses find helpful is to schedule a weekly “de‑brief” with a trusted colleague. Sharing stories in a safe space lets you process emotions rather than bottling them up. In fact, understanding the line between compassion fatigue and burnout can clarify which strategies will work best – you can read more about that distinction here .

Finally, remember to be kind to yourself. You might hear the inner critic say, “You should be able to handle this.” Instead, try reframing: “I’m doing my best, and it’s okay to pause and recharge.” Small shifts in language can spark big changes in how you experience stress.

Stick with these habits for a couple of weeks, and you’ll likely notice more energy, sharper focus, and a gentler attitude toward your own limits. Let’s dive in and explore each of these steps in detail.

TL;DR

If you’re feeling drained after endless shifts, recovery begins with a quick self‑check, a few minutes of mindful breathing, and a simple bedtime habit that restores energy. Add micro‑breaks, share a debrief with a trusted colleague, and use e7D‑Wellness’s confidential assessment to pinpoint stressors, then apply these small habits daily for lasting relief.

Step 1: Recognize the Signs of Compassion Fatigue

Imagine you’ve just finished a grueling double‑shift, and the hallway lights are finally dimming. Your heart is still thudding, but the adrenaline has vanished, leaving a hollow ache that feels more like a mental fog than ordinary tiredness. That’s the moment compassion fatigue whispers that it’s there.

First, give yourself permission to notice the subtle clues. It’s not just “being busy” – it’s a constellation of physical, emotional, and behavioural signals that pile up when you constantly give of yourself without refilling the tank.

Physical red flags

Headaches, stomach aches, or that constant “I can’t sleep” feeling are common. A study of frontline clinicians showed that 68 % reported chronic fatigue and 45 % experienced sleep disturbances after a month of high‑intensity caregiving.

But the body isn’t the only messenger. You might find yourself reaching for extra coffee, or worse, skipping meals because the day feels endless. Those are warning lights that your nervous system is in overdrive.

Emotional signals

Do you feel numb, cynical, or unusually irritable with patients you once adored? That shift from empathy to detachment is a hallmark of compassion fatigue. One nurse told us she started questioning whether she even cared about a child’s smile after weeks of back‑to‑back trauma cases – a classic sign of emotional exhaustion.

And if you notice a sudden surge of guilt when you finally take a break, that’s the inner critic screaming, “You’re being selfish.” It’s actually a survival instinct trying to keep you glued to the work, even though it’s draining you.

Behavioural clues

Look for changes in how you interact with colleagues or patients. Are you snapping at a coworker over a minor mistake? Do you avoid certain patient stories because they feel too heavy? These avoidance patterns protect you temporarily, but they also signal that the compassion reservoir is running dry.

Another practical sign is a drop in professional satisfaction. If the joy you once felt when a patient improved has faded into a routine task, it’s time to pause and assess.

To make this detection concrete, grab a pen and jot down any three of the above symptoms you’ve noticed in the past week. Seeing them on paper turns vague feelings into actionable data.

For a quick reference, check out Compassion Fatigue Symptoms: 6 Key Signs Caregivers Should Recognize . The list aligns with what we see in our e7D‑Wellness assessments and gives you a checklist you can scan during a break.

Real‑world example: Sarah, an emergency‑room physician, began noticing she was “checking out” during trauma debriefs. She recorded that she felt a persistent headache and an urge to leave the hospital early. By matching these signs to the checklist, she realized she was slipping into compassion fatigue and scheduled a brief mindfulness pause before each shift, which reduced her headache intensity by half within a week.

Another story comes from a veterinary nurse who started feeling a “numbness” when treating distressed pets. She noticed she was avoiding the most emotional cases, which later led to a dip in client satisfaction scores. Recognizing the sign early allowed her to request a peer support session, restoring her confidence.

What’s the next step after you’ve spotted the signs? Turn the awareness into a plan. Here are three micro‑actions you can start right now:

• Set a 2‑minute “body scan” at the end of each patient encounter – notice tension, breathe, and release.

• Log one emotional trigger per shift in a small notebook; later, review patterns and discuss them with a trusted colleague.

• Commit to a 10‑minute “re‑grounding” ritual after your longest shift – stretch, hydrate, and, if you’re open to it, try a calming CBD tincture. Buy CBD products from Iguana Smoke UK for a non‑prescription option that many clinicians find soothing.

These steps don’t solve everything, but they create a feedback loop that tells your body and mind, “I see you, I’m listening.”

Finally, remember that recognizing compassion fatigue is the first act of self‑compassion. It’s okay to feel the weight; what matters is that you’ve now got a map to navigate it.

Step 2: Conduct a Self‑Assessment to Gauge Impact

Okay, you’ve spotted the early warning lights. The next question is – how bad is it, really? That’s where a solid self‑assessment comes in. Think of it as a quick health check‑up for your empathy engine.

First thing’s first: grab a notebook, a phone note app, or even that printable ProQOL score sheet you saw on the CAMH toolkit. The Professional Quality of Life Scale (ProQOL) breaks compassion satisfaction, burnout, and compassion fatigue into three easy‑to‑read numbers. You don’t need a PhD to fill it out – just a few minutes of honest answers.

Step‑by‑step self‑assessment routine

• Set a timer.Give yourself 5‑7 minutes at the end of a shift. No distractions, no multitasking.

• Answer the ProQOL items.Rate how often you felt each statement (e.g., “I feel emotionally drained”) on a 1‑5 scale.

• Calculate your scores.Add up the numbers for each sub‑scale. Higher burnout scores and lower compassion‑satisfaction scores are red flags.

• Record the results.Write the three numbers in a log – date, shift type, and any notable events (traumatic case, staffing shortage, etc.).

• Reflect.Spend two minutes asking, “What triggered the spike?” and “What helped me stay grounded?”

Doing this once a week creates a trend line you can actually see. When you notice a steady climb in burnout scores, that’s your cue to intervene before the fatigue becomes chronic.

Real‑world example: Maya, an ER nurse, started tracking her ProQOL every Friday. Over three weeks her burnout score jumped from 18 to 27 after a particularly rough weekend. She paired that insight with a quick chat with her shift lead, rearranged her schedule to include a 10‑minute mindfulness pause, and saw her score dip back down to 20 within a week.

Another scenario: Dr. Lee, a pediatrician, used the same log but added a column for “support used.” He noted that after a day when he called in a peer‑support line, his compassion‑fatigue score dropped 12 %. The data convinced his department to make peer‑support calls a regular option.

Now, you might wonder – is there a simpler tool than ProQOL? The answer is yes, but the principle stays the same: quantify, record, and act. Understanding and Using the Professional Quality of Life Scale: A Practical Guide walks you through the exact scoring method and even offers a printable worksheet.

Once you have your numbers, it’s time for the “action” part of the assessment. Here are three quick moves you can take based on what the data tells you:

Actionable follow‑ups

• If burnout > 22:Schedule a 15‑minute “reset” after your longest shift – stretch, hydrate, and consider a calming activity like a short walk or breathing exercise.

• If compassion‑fatigue > 25:Reach out to a colleague for a de‑brief, or use an on‑site counseling service. The goal is to process the secondary trauma before it piles up.

• If compassion‑satisfaction < 20:Re‑connect with the purpose that drew you to the field. Write down one patient success story from the week and revisit it when you feel drained.

And yes, reading can be a surprisingly soothing supplement. If you’re looking for something that blends spiritual comfort with practical coping, explore a guide to choosing a Christian self‑help book for emotional restoration. It’s not a replacement for professional help, but it can add a gentle layer of resilience.

Finally, remember that assessment is a habit, not a one‑off event. Set a recurring calendar reminder, keep your log somewhere you’ll see it, and treat the numbers like vital signs. When you start to see patterns, you can tweak your self‑care plan with confidence, knowing you’re basing changes on real data rather than guesswork.

Bottom line: a quick, honest self‑assessment turns vague fatigue into actionable insight, and that’s a cornerstone of how to recover from compassion fatigue.

Step 3: Implement Immediate Self‑Care Practices

Okay, you’ve got the numbers on your board and you know where the pressure points are. The next question is – what can you do RIGHT NOW, in the middle of a busy shift, to stop the spiral?

First, give yourself permission to pause. It feels selfish at first, but research shows that a brief, intentional reset can shave up to 15% off your cortisol surge research on burnout and compassion fatigue . The trick is to make the pause tiny, repeatable, and tied to a value you care about – like staying present for your patients.

1️⃣ Micro‑Breathing Breaks

Set a timer for every 90 minutes. When it buzzes, close your eyes, inhale for a count of four, hold two, exhale four. Do this three cycles. It only takes 45 seconds, but it signals your nervous system to shift from fight‑or‑flight to a calmer state.

Imagine a pediatrician named Luis who uses this “box breathing” after each code blue. He says the ritual anchors him, so the next patient doesn’t feel like a replay of trauma.

2️⃣ Move the Body, Even a Little

Standing up for a minute, marching in place, or doing a shoulder roll can improve blood flow and break the static posture that fuels tension. Keep a sticky‑note on your locker that reads “2‑minute stretch”.

Take Maya, a night‑shift nurse, who tucks a resistance band in her pocket. During a lull she does three band pulls – a quick power‑up that leaves her feeling less “rubbery” by the end of the night.

3️⃣ Hydration & Nutrition Mini‑Rituals

Dehydration masquerades as fatigue. Keep a reusable water bottle at arm’s reach and aim for a sip every 20 minutes. Pair it with a protein‑rich snack (a handful of almonds or a Greek‑yogurt cup) to keep blood‑sugar steady.

One emergency‑medical technician reported that swapping the vending‑machine candy bar for a banana reduced his mid‑shift slump and helped him stay focused during a critical transport.

4️⃣ Quick Gratitude or Success Log

Right after a demanding encounter, write one sentence on a pocket notebook: “Patient X’s smile reminded me why I’m here.” This flips the brain from loss‑focus to appreciation, a proven buffer against compassion fatigue.

Dr. Patel, a surgeon, keeps a small index card in his scrubs. After each operation, he jots a single win – a smooth incision, a grateful family. Over a week, those cards become a tangible reminder of purpose.

5️⃣ Set a Mini‑Boundary Cue

Use a visual cue – a colored wristband, a post‑it, a soft chime – that tells you “this is a permission slip to step away”. When the cue appears, step to the break room, sip water, or simply stare out a window for 30 seconds.

Research from the American Psychological Association notes that “job pressure” drives 70% of stress symptoms. By inserting these tiny boundaries, you’re literally rewiring the daily script.

Want a deeper dive into how to structure these micro‑boundaries? Check out our effective stress management guide for doctors for templates you can print and stick on your locker.

Here’s a quick checklist you can copy onto a Post‑it:

• ⏰ Set a 90‑minute timer.

• 🧘‍♀️ Do 3 rounds of box breathing.

• 🤸‍♂️ Perform a 1‑minute stretch or band pull.

• 💧 Take a sip of water and a protein snack.

• 📝 Write one gratitude line.

• 🔔 Notice your boundary cue and step away.

Doing this routine three times a shift creates a rhythm your brain starts to expect – and that expectation reduces the “surprise” stress response.

https://www.youtube.com/watch?v=7keppA8XRas

Notice how the video walks you through a 5‑minute grounding exercise you can try right after this break. Give it a go; the feeling of calm is surprisingly fast.

Bottom line: immediate self‑care isn’t about finding a spare hour – it’s about carving out a handful of seconds, repeatedly, and attaching them to actions that refill your empathy tank. When you practice these micro‑steps consistently, the cumulative effect is a steadier mood, sharper focus, and a stronger capacity to be present for your patients.

Step 4: Build Long‑Term Resilience Strategies

After you’ve mastered those micro‑breaks, the next challenge is turning those moments into a lasting shield against compassion fatigue. It’s not about magic; it’s about stacking small, evidence‑based habits that keep your empathy engine humming even on the toughest weeks.

Cultivate a resilience mindset

First, ask yourself: what does “resilient” actually look like on the floor? For many nurses and physicians, it means being able to bounce back after a trauma case without the fog that usually follows. Research with long‑term‑care nurses found a clear inverse relationship – higher resilience scores meant lower compassion‑fatigue scores (p < .001) study . In practice, that translates to a daily mental rehearsal: picture a stressful encounter, then visualize yourself handling it calmly, noting the specific actions that keep you grounded.

Try a five‑minute “future‑self” journal each evening. Write one line about how you’d like to respond tomorrow’s hardest moment, then add a tiny action (a breath, a stretch) that supports that vision. Over weeks, those imagined pathways become real neural routes.

Build social support networks

We’re wired for connection, yet shift work can feel isolating. Pair up with a “resilience buddy” – a colleague you trust to check in once per shift. A quick “How are you holding up?” can surface hidden stress before it erupts.

Consider joining a multidisciplinary debrief circle that meets monthly. Sharing stories with a mix of nurses, physicians, and mental‑health staff normalises emotional reactions and supplies fresh coping ideas you might never discover on your own.

Integrate structured recovery practices

Now scale the micro‑breaks into weekly rituals. Here are three that fit easily into a clinician’s schedule:

• Monday “Mind‑Reset”: 10‑minute guided body scan before the first patient round.

• Wednesday “Movement Break”: 5‑minute hallway walk or light resistance band set, preferably outdoors for a dose of daylight.

• Friday “Gratitude Review”: Spend three minutes writing down one patient success and one personal win from the week.

These anchor points create a rhythm your nervous system learns to anticipate, reducing the spike in cortisol that fuels fatigue.

Leverage data‑driven self‑assessment

One of the biggest gaps we see is relying on vague feelings instead of measurable data. Using the Professional Quality of Life (ProQOL) tool, log your scores weekly and map them against your resilience‑buddy check‑ins. When you notice a trend upward in burnout, it’s your cue to add an extra recovery practice that week.

Platforms like e7D‑Wellness make that logging painless, but even a simple spreadsheet works. The key is consistency – the data becomes a conversation starter with your supervisor or therapist.

Strategy	Frequency	Core Benefit
Future‑self journaling	Daily (5 min)	Strengthens mental rehearsal, lowers stress reactivity
Resilience buddy check‑in	Per shift	Provides social buffer, early stress flag
Weekly movement break	3× week	Improves circulation, resets nervous system

So, what’s the next step? Pick one of the three table items you haven’t tried yet, schedule it on your calendar, and give yourself a week to observe any shift in mood or focus. You’ll be surprised how a single, intentional habit can tip the balance from exhaustion to steadier energy.

Remember, building long‑term resilience isn’t a sprint; it’s a series of tiny marathons. Keep the loop going: notice, act, measure, adjust. Over time you’ll create a personal resilience blueprint that protects you and the patients who depend on you.

Start small, stay consistent, and watch how each habit compounds—soon you’ll notice more patience with patients, clearer thinking during rounds, and a quieter mind after the shift.

Step 5: Leverage Professional Support and Resources

You've already tried journaling, movement breaks, and resilience‑buddy check‑ins. Those habits are the foundation, but healing compassion fatigue often needs a little extra muscle – the kind that only a trained professional or a structured support system can provide.

Why does professional help matter? Research shows that strong social support is one of the biggest predictors of whether a caregiver stays well or slides into burnout. When you have a qualified person to de‑brief with, the emotional load gets untangled before it hardens into chronic fatigue.

So, what kinds of support are actually available to you? Think of them as three layers: informal peer groups, formal supervision or mentorship, and clinical counseling (including Employee Assistance Programs). Each layer adds a safety net, and you can dip into any or all of them depending on your schedule and needs.

Find a peer‑support buddy or group

Start by scanning your unit for someone who seems interested in regular, low‑stakes check‑ins. It could be a nurse you’ve shared a break with, a resident who enjoys a quick “how‑are‑you?” after rounds, or an online community hosted by a professional association. Set a recurring 15‑minute slot – maybe right after the shift change – and keep the agenda simple: share one stress trigger, celebrate one win.

Does it feel awkward at first? Absolutely. That’s the point – you’re practicing vulnerability in a safe space, and the more you do it, the easier it becomes.

Tap into formal supervision or mentorship

Many hospitals already offer scheduled supervision sessions for physicians, nurses, and allied health staff. If yours does, treat it like any other patient appointment: block the time on your calendar, prepare a brief case note, and come ready to discuss both clinical challenges and emotional reactions.

When supervision isn’t built‑in, ask your department head about setting up a mentorship pair‑up. A senior clinician can provide perspective, help you re‑frame difficult cases, and point you toward resources you might not know exist.

Access counseling or an Employee Assistance Program (EAP)

Professional counseling isn’t a sign of weakness; it’s a strategic tool. Look for therapists who specialize in healthcare worker stress or trauma‑informed care. If your organization offers an EAP, you usually get a set number of confidential sessions at no cost – a perfect low‑risk entry point.

Unsure how to start the conversation? A simple email like “I’m looking for support to manage compassion fatigue; can you point me to our EAP resources?” works for most HR teams.

Leverage external training and education

The Crisis & Trauma Resource Institute (CTRI) provides evidence‑based workshops that focus on healing compassion fatigue. Their “5 Pathways to Healing” guide outlines concrete practices you can blend with your existing routine. You can explore the full article here for a quick overview.

Even if you don’t sign up for a full course, the free resources – worksheets, webinars, and community forums – can give you fresh ideas for self‑compassion, reflective practice, and peer support.

Action checklist for today

• Identify one colleague you trust and propose a 15‑minute weekly de‑brief.

• Locate your organization’s EAP contact and schedule an initial session.

• Sign up for a CTRI webinar or download their free compassion‑fatigue worksheet.

• Add a “supervision slot” to your calendar for the next month.

• Write down one question you want to bring to a mentor or therapist.

Sound overwhelming? Pick just one item from the list and commit to it for the next seven days. Small, consistent steps create a ripple effect that protects you long after the shift ends.

Remember, you don’t have to go it alone. By weaving professional support into your resilience blueprint, you turn compassion fatigue from a silent thief into a manageable signal. Keep the loop turning: notice, reach out, act, and watch your energy rebuild.

Step 6: Monitor Progress and Adjust Your Plan

Alright, you’ve built the micro‑breaks, you’ve found a resilience buddy, and you’ve even logged a few ProQOL scores. The next question is simple: how do you know it’s actually working?

Why tracking matters

Imagine trying to bake a cake without checking the oven temperature. You might end up with a soggy center or a burnt crust. The same goes for compassion‑fatigue recovery – without a clear read‑out, you’re guessing.

When you regularly monitor your wellbeing data, you create a feedback loop that tells your brain, “Hey, this is paying off,” and nudges your nervous system back into balance.

So, does tracking feel like extra work? Think of it as a quick pulse check, not a full‑blown exam.

Set up a simple dashboard

Grab whatever you already use – a notebook, a spreadsheet, or even the e7D‑Wellness portal if you have access. Create three columns: Date, Score (burnout, compassion‑fatigue, satisfaction), and One Action You Took.

Enter a row at the end of each shift or at the end of the day. It only takes a minute, and over a week you’ll start to see a line graph form in your mind.

If you prefer visuals, color‑code the scores: green for low burnout, yellow for warning, red for high. That instant visual cue can save you from scrolling through rows when you’re already feeling foggy.

Interpret the signals

Look for patterns, not isolated spikes. Does your burnout score climb after back‑to‑back trauma cases? Do you notice a dip in compassion‑satisfaction after a long night without a break?

When you spot a trend, ask yourself: “What was different that day?” Maybe you skipped your 2‑minute stretch, or you didn’t drink water during a hectic round. Those tiny omissions add up.

Remember, the goal isn’t to achieve a perfect zero score. It’s to keep the numbers within a range that feels sustainable for you.

Adjust on the fly

Now comes the fun part – tweaking the plan. If a score spikes, schedule a 10‑minute reset right after the next shift. If a score stays low, double‑down on the habit that helped you get there.

Sometimes the adjustment is as simple as swapping a coffee break for a quick walk outside. Other times you might need to book an extra de‑brief with your resilience buddy.

Write the adjustment right next to the score that triggered it. That way, when you review a month later, you can see which changes actually moved the needle.

Make it a habit

Consistency beats intensity. Set a recurring calendar reminder titled “Wellbeing Check‑In” at the same time each day – maybe right after you log out of the EMR.

Pair the reminder with a physical cue, like placing your water bottle on the desk as a signal to open your log. The cue becomes a habit loop: cue → log → reflect → adjust.

And if you ever feel the habit slipping, lean on your peer‑support buddy. A quick “How’s your score today?” text can keep both of you accountable.

Celebrate the small wins

Finally, give yourself credit for each improvement, no matter how minor. Did your burnout score drop from 24 to 20 after adding a five‑minute stretch? Celebrate that with a favorite snack or a short walk.

Positive reinforcement reinforces the behavior, making it easier to repeat.

In short, monitoring isn’t a chore; it’s the compass that keeps you heading toward a healthier, more resilient practice. Keep the loop turning, and you’ll turn compassion fatigue from a lurking shadow into a manageable signal.

FAQ

What exactly is compassion fatigue and how is it different from burnout?

Compassion fatigue is the emotional residue you feel after repeatedly witnessing other people’s pain. It shows up as numbness, intrusive thoughts, or a sudden loss of empathy. Burnout, on the other hand, is a broader wear‑and‑tear that comes from chronic workplace stress, leading to exhaustion, cynicism, and reduced performance. Both can coexist, but compassion fatigue is more about the vicarious impact of caring.

How can I tell if I’m starting to slip into compassion fatigue?

Look for a cluster of physical, emotional, and behavioural signs. Physically you might notice headaches, stomach upset, or trouble sleeping. Emotionally you could feel detached, unusually irritable, or guilty about taking a break. Behaviourally, you may avoid certain cases, snap at colleagues, or notice a dip in job satisfaction. Jotting down three of these cues after each shift helps turn vague feelings into concrete data.

What’s the first practical step to begin recovery?

Start with a quick self‑check right after a demanding encounter. Take two minutes to note what triggered you, rate the intensity on a 1‑5 scale, and then do a simple grounding breath: inhale four, hold two, exhale four. This brief pause signals your nervous system to shift out of fight‑or‑flight, giving you a mental reset before you move on to the next patient.

How do micro‑breaks fit into a busy clinical schedule?

Micro‑breaks are tiny, repeatable actions that don’t require a full “break room” window. Set a timer every 90 minutes; when it buzzes, stand, stretch for 30 seconds, sip water, and note one thing you’re grateful for. Because they’re short, you can squeeze them between charting and rounds, and over a day they add up to a noticeable dip in stress hormones.

Can peer support really make a difference?

Absolutely. Having a resilience buddy to exchange a quick “How’s your score today?” text creates accountability and normalises talking about stress. In our experience, clinicians who check in with a colleague at least twice a week report lower burnout scores within a month. The key is keeping the conversation low‑stakes—just a sentence or two about what helped or what felt heavy.

What role does structured self‑assessment play in long‑term recovery?

Structured tools like the Professional Quality of Life (ProQOL) scale turn subjective feelings into numbers you can track. Log your scores weekly, note any major events, and look for trends. When you see a steady rise in burnout, it’s a cue to add an extra micro‑break or schedule a debrief. The data becomes a conversation starter with supervisors, making your needs visible and actionable.

Conclusion

We've walked through everything from spotting the first warning signs to building a data‑driven habit loop that keeps burnout at bay.

Remember, the magic lives in the tiny micro‑breaks, the regular ProQOL check‑ins, and the simple habit of sharing a quick win with a resilience buddy. Those three pillars turn vague fatigue into concrete, manageable signals.

If you’re wondering where to start, try the compassion‑fatigue test that turns your feelings into numbers you can actually see – How to Understand and Use a Compassion Fatigue Test to Manage Caregiver Burnout is a handy place to begin. Log the score, pick one micro‑break, and schedule a 2‑minute debrief with a colleague this week.

So, what’s next? Keep the loop turning: notice, act, track, adjust. In a few days you’ll likely feel a little lighter, a bit more focused, and ready to give patients the care you love without draining yourself.

Take that first step today – your wellbeing profile is waiting, and the habit you start now will ripple through every shift.

And remember, you don’t have to go it alone. Whether it’s a quick chat with a peer, a scheduled supervision session, or tapping into e7D‑Wellness’s self‑assessment tools, each connection adds a layer of protection against compassion fatigue.