Disasters like Hurricane Katrina can cause intense psychological or emotional distress to rescue workers, helping professionals and the like, and even to those who merely witness the tragic events, whether live or on TV. What steps can they take to alleviate the trauma and pain?

Practically everyone in America has been affected by Hurricane Katrina’s devastation. Some have lost all or some of their material possessions or even members of their families.

Our heartfelt blessings go out to these individuals as they try to find a way to rebuild. However, this article is not addressed to them.

This article is dedicated to those who did not suffer significant direct loss, but who have felt the impact of this monster storm psychologically.

Certainly included in that number are the dedicated rescue workers, disaster volunteers, police, clean-up crews, medical professionals, journalists, and therapists. The American Red Cross reported, “Most disaster workers are dedicated individuals who tend to be perfectionists. Because of this, they are at risk of pushing themselves too hard and of not being satisfied with what they have accomplished.”

The emotional distress caused by exposure to suffering and death takes its toll, both sooner and later.

Maybe you are among those who have simply watched the incessant media coverage complete with horrific images, feeling an intense desire to help while feeling powerless to do anything directly. As a matter of fact, post-911 research found that the severity of exposure to the event, rather than the degree of loss, predicted the level of distress.

People with repeated exposure to the images of planes smashing into the trade center buildings experienced more PTSD symptoms than others. You may find yourself among these individuals as a result of the media images of the pain within the post-hurricane chaos, experiencing both stress symptoms and depression.

What is compassion fatigue?

Compassion fatigue (also called compassion stress, vicarious traumatization, and secondary PTSD) involves empathically connecting with people going through the emotions of trauma, resulting in experiencing those emotions yourself. Many people with compassion fatigue experience symptoms like:

• withdrawal from family and friends;
  
• emotional numbing;
  
• loss of interest in things usually enjoyed;
  
• persistent thoughts and images related to the problems of others;
  
• physical symptoms, such as headaches, gastrointestinal disturbances, and muscle tightness;
  
• sleep disturbance, including nightmares; and
  
• jumpiness.

Many of us, especially those in helping professions, are secondary witnesses to trauma on a regular basis. As witnesses and healers, we can’t help taking in some of their emotional pain. We collect bits and pieces of their trauma. We have pictures in our minds and intense feelings in our bodies.

Those of us who are strongly empathetic may be most at risk. We feel with those who hurt. We don’t just witness in the abstract. For us, it is personal. We actually experience the pain vicariously. Consequently, it impacts us psychologically.

Another factor that puts you at higher risk for secondary traumatization is a personal history of trauma. In other words, when you have experienced a significant loss in your own life, the experiences and images of trauma can trigger those memories and stimulate fresh grief.

If what you are seeing and experiencing reminds you of a personal traumatic experience, you may need to take special care of yourself during this time when traumatic material floods our airwaves and our lives.

How do I combat compassion fatigue?

Important question…important for all of us, and critically important for those in direct helping roles.

1. Assess yourself, subjectively and objectively

Notice what kinds of things trigger your stress most, and what your reactions are when you are getting stressed out. This will help you know what kinds of things to avoid when possible and what to watch for within yourself.

If you have a personal history of trauma, be realistic in acknowledging the kinds of things that can be particularly difficult for you. Take special care of yourself when you are confronting situations that trigger your own personal pain.

2. Care for yourself

Don’t neglect the basics – eating right, getting enough sleep, and exercising regularly. Implement relaxation strategies like prayer and meditation, deep breathing, progressive muscle relaxation, and massages.

3. Acknowledge and express your feelings

Denying the emotions you are feeling is a bad idea. They simply go underground and may resurface now or later as overreactions, physical symptoms, or problems in relationships.

Don’t just talk about the events you have witnessed; discuss your feelings about the events with supportive others. You’ll find out that you are not alone, that you are not going crazy, and that weird feelings during times like these are quite normal.

Research by James Pennebaker, Ph.D., and his associates has clearly demonstrated that writing about your feelings is also very helpful in reducing stress symptoms, improving physical health, and enabling quicker recovery in practical ways.

They tested people who had been through various kinds of trauma, including holocaust survivors, people who had lost jobs, and patients with physical ailments. The results were impressive, including such outcomes as improvements in cellular immune-system functioning, fewer medical visits, psychological wellbeing, quicker acquisition of a new job after job loss, improvement in grade-point average, and reduction in disease symptoms.

When you write, you are communicating with yourself. You don’t have to pen a publishable masterpiece. Just pen your thoughts and feelings as they come out. Don’t edit. The more honestly you describe them, the greater the benefit.

4. Incorporate the "hardiness factors"

A landmark 12-year longitudinal study by Salvadore Maddi, Ph.D., and colleagues at the University of Chicago revealed three factors that differentiate people who break down physically and mentally under stress, as compared to others seem to thrive under difficult circumstances. Maddi found that those who thrived maintained three key beliefs that helped them turn adversity into an advantage:

A. Commitment: They strive to become involved in ongoing events rather than feeling isolated;
B.Control: They struggle and try to influence outcomes rather than lapse into powerlessness and passivity;
C.Challenge: They view the changes of stressful situations as opportunities for new learning.

5. Mentally focus on examples of strength and resiliency

People have often asked me, “How do you keep from getting depressed, listening to people’s problems day after day?”

The secret of staying power for me has been my basic philosophy in working with people; I spend my life looking for and emphasizing strengths rather than pathology.

I’m searching for the positive personal qualities and practical resources that we do have to work with, not what we don’t have. I celebrate with my clients their small achievements, which I notice and point out to them. I maintain unbelievable respect and fascination with the determination and resiliency I see in people of all ages and backgrounds.

In other words, I spend my days thinking about positive things.

Pay special attention to examples of constructive action, heroism, triumph in the midst of tragedy. Reassure yourself with the knowledge that the human spirit is amazingly durable, despite the worst of circumstances.

6. Limit exposure

Whether for you this means taking time off from volunteering or switching television channels, protect yourself by limiting the experiences and images you allow to embed themselves into your psyche. If you persist in damaging yourself, you won’t be able to be useful to others.

7. Create meaningful experiences

Do something…give money, make a difference to one, share clothing, open your home to someone in need. Focus on things you can control, not those that you can’t.

Be thankful…focus on the blessings you’ve taken for granted, send a note of gratitude to people who are more directly involved in helping.

Re-evaluate your own life…reflecting and acting on the following questions:

• What gifts do I have in working with others, and how can I use them more often and more effectively?
  
• What is my own life purpose, and how can I use the opportunities around me to make a difference?
  
• Do I laugh enough, finding joy in the small things?
  
• Do I need to work harder to increase positive connections with people I value?

The cost of caring - is it worth it?

Yes, there is a price tag to caring. Those reading this article who have a heart of stone are not feeling compassion fatigue. (Actually, those are probably not the ones taking time to read this article.)

However, the cost of NOT caring is greater. Being a person of compassion can be painful – but it’s definitely worth it.

Dr. Beverly Smallwood is a psychologist and professional speaker who works with organizations and individuals in crisis. She may be reached at 877-226-5323, or by email: Bev@MagneticWorkplaces.com. Sign up for her free e-newsletter at http://www.MagneticWorkplaces.com.

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How to Offer Words of Comfort
The Very Real Power of Empathy
Why Shame is Essential for Personal Growth
The Lies That Saved a Judge
Helping Others Deal With Loss
What is Your Recovery Rate?
How to Recognize Stress Before It Turns Into Anger