Struggling with recurring distress: Recognizing signs, coping strategies explained
In the face of prolonged stressful events, managing crisis fatigue is crucial for maintaining emotional well-being. This article outlines evidence-based strategies to help individuals cope with crisis fatigue and build resilience.
Firstly, prioritising self-care is essential. Regular physical exercise, mindfulness meditation, relaxation techniques like deep breathing or yoga, and ensuring adequate rest and nutrition are key practices that help reduce stress and replenish energy reserves [1][3]. Establishing healthy boundaries is also vital. Setting limits on work or crisis-related tasks can prevent emotional overinvolvement and burnout [3].
Maintaining a work-life balance is another important strategy. Allocating time for non-work activities and relationships supports resilience and prevents exhaustion from constant crisis engagement [1][5]. Practising positive thinking and self-compassion can counteract negative thoughts and support emotional recovery [2][3].
Journaling and mindfulness exercises can promote present-moment awareness, help identify stress triggers, and allow for targeted coping responses [2]. Seeking social and professional support is also crucial. Connecting with colleagues, supervisors, friends, or mental health professionals can provide a platform for sharing experiences, gaining perspective, and receiving guidance [1][3][2].
Engaging in ongoing training and collaboration fosters competence and reduces feelings of isolation in crisis situations [1]. These strategies collectively help manage emotional exhaustion, compassion fatigue, and burnout associated with prolonged stressful events, enhancing both immediate coping and long-term resilience [1][3][5].
It is important to recognise early signs of crisis fatigue and proactively employ these strategies rather than waiting until exhaustion is severe. Tailoring the approach to individual needs and circumstances optimises effectiveness.
Disconnecting from media and social media for a few days can help a person reset and become less numb. If a person is in crisis and considering suicide or self-harm, they can seek support from the 988 Lifeline, Crisis Text Line, or local emergency services.
If a person experiences troubling mental or physical symptoms for a period of 2 weeks or longer, they should consider talking to their doctor or a mental health practitioner. Some people are at higher risk of mental health conditions, including those who have experienced trauma, a preexisting mental health condition, poverty, homelessness, discrimination, unemployment or financial uncertainty, bereavement as a result of the crisis, limited mobility, etc.
People experiencing crisis fatigue may also feel anxious or helpless, lack empathy for others, have unexplained body aches or pains, use alcohol, drugs, or cigarettes more frequently, become withdrawn, have difficulty returning to work or school, have difficulty concentrating, etc.
Vicarious trauma can occur after witnessing something traumatic happen to someone else. Possible symptoms of crisis fatigue include physical and mental exhaustion, changes in sleep and appetite, feeling numb or empty, etc. Crisis fatigue is a burnout response to chronic stress caused by challenging events.
Examples of situations that can lead to crisis fatigue include wars, political instability, economic depressions, pandemics, natural disasters, racial injustice, etc. Maintaining a routine or adopting a new one can help people feel a sense of normalcy and control.
Prolonged stress during a crisis can lead to allostatic load, affecting a person's hormones and neurotransmitters, causing symptoms of fatigue. Exercise, such as yoga, tai chi, walking, or aerobics, can help relieve stress. During a crisis, people often experience the "fight, flight, or freeze" response, which can lead to symptoms such as an elevated heartbeat, fast or shallow breathing, muscle tension, increased sweating.
In conclusion, managing crisis fatigue during prolonged stressful events requires a combination of self-care practices, stress management techniques, and seeking social and professional support. By recognising early signs, employing these strategies, and tailoring them to individual needs, individuals can effectively cope with crisis fatigue and build resilience.
Incorporating mental health practices, such as journaling and mindfulness exercises, can promote resilience and counteract the effects of crisis fatigue [2]. During a crisis, seeking social and professional support is essential, as connecting with mental health professionals can provide guidance and a platform for sharing experiences [1][3][2].
