Self Care
Let's talk about self care because honestly in today's world and with the increasing amount of time we all spend online and on our phones, self care is a necessity. Burnout, especially when talking about working in the animal rescue world or championing for veganism, can sometimes sneak up on us leaving us feeling isolated, angry and depressed. It is sometimes hard to pull oneself out of such a state and that's why it's very important to be pro-active and fight against burnout! So first, how do you know if you are experiencing burnout? What are the signs or symptoms?
Some of the symptoms of burnout include, but are not limited to:
- extreme exhaustion/sense of fogginess
- a sense of emptiness and/or unfulfillment
- feelings of cynicism or desensitization
- recurring headaches
- poor immune function
- difficulty concentrating
- feeling unable to cope with daily life (outside of your work)
- loss of interest or pleasure in hobbies and activities you typically enjoy
- in extreme cases suicidal thoughts and/or ideation
So what can you do about it? Here are some strategies and ways to cope:
- Practice self-nurturing every day.
- Be proud of what you do.
- Set realistic limits.
- Discipline yourself to say no.
- Have other resources and referrals handy when you receive requests.
- Understand your strengths and weaknesses, and know how you are best able to help — and limit yourself to helping in that way.
- Focus on the positive.
- Eat well and get enough sleep.
- Put some time in between a demand and your response. Ask yourself: “Is this really something I can do right now?”
- Make time to play.
- Let go of thinking you have to do it all.
Now there is a difference between compassion fatigue and animal rescue burnout! But untreated compassion fatigue often evolves into burnout.
Signs of compassion fatigue include:
- Physical symptoms like headaches, digestive issues, or insomnia
- Deep sadness or ongoing grief for the animals you’ve lost
- Nightmares or intrusive thoughts
- Numbness or feeling emotionally shut down
- Hypervigilance or always being “on edge”
Ultimately, it's best to remember to take care of yourself and your needs first above all others! This can be hard as you may feel that it's selfish to put your needs above others or the animals you are trying to help. But as NAIA puts it, the National Animal Interest Alliance, "You're no good to anyone or anything if you're tired, miserable, broke, or angry all the time. Neglecting your own needs makes you less effective, not more. You deserve to eat and sleep well, to be healthy, to have fun and be happy as much as anyone else. Look at your situation and compare it to where you want to be. What are your true personal priorities in life? Make a list of them beginning with those most important to you. Are the ones at the top of your list getting the largest amount of your time and resources? If not, rearrange your time so they are. What activities besides rescue do you enjoy most? Do you (or did you) have a hobby? Make another list. Do something from that list every day. It doesn't have to be a big thing, it can be as small as reading a few pages of a novel or taking a walk with your dog. The important thing is to make time every day to do something that makes you happy. Don't put this off until you have time - make time! This little daily break will do wonders for your attitude and well being. Take at least one day a week off from rescue. Do whatever you want or need to do on that day as long as it doesn't involve rescue. Even shelter employees have days off and so should you!"
