What Is Vicarious Trauma?
Vicarious trauma is a term used to describe the emotional weight that comes from carrying another’s trauma. As empathetic people, we are inclined to listen, support, and help people navigate hard times. But over time, these stories of pain and suffering can affect us.
Vicarious trauma can impact anyone who deals with trauma survivors regularly, including therapists, doctors, nurses, social workers, law enforcement, and even loved ones of trauma survivors.
The Effects of Vicarious Trauma
For some, vicarious trauma might change how they see the world. They might start feeling more suspicious, fearful, or anxious. For others, it could lead to physical symptoms like trouble sleeping or feeling constantly drained. Over time, these changes can affect someone’s emotional health, relationships, and overall quality of life.
Noticing the Signs
It is crucial to be able to identify the signs of vicarious trauma so you can address it early. Some common signs include:
Intrusive Thoughts: You may find that another’s trauma-related stories pop into your mind even when you are not around them.
Increased Irritability: You might feel more impatient or easily triggered, even in situations that would not normally affect you.
Emotional Numbness: Sometimes, the response to the weight of trauma is to shut down emotionally. You may start to feel disconnected from others, your loved ones, or even yourself.
Physical Symptoms: Increased fatigue, headaches, difficulty sleeping, or even stomach problems can be linked to vicarious trauma.
If you are starting to notice these signs, it is important to recognize that they are valid and deserve attention. Ignoring these feelings could lead to burnout or compassion fatigue.
What Can You Do About It?
If you have realized you are struggling with vicarious trauma, that is a great first step. Now, you should take steps to protect yourself and your mental health moving forward. Here are some suggestions:
1. Supervision and Support
For people experiencing vicarious trauma through their profession, regular supervision and peer support are essential. Having a space to talk about what you are experiencing without judgment helps you process the trauma you are exposed to. Supervision can also provide a new perspective on how to handle difficult cases.
2. Boundaries Are Key
When working with trauma survivors, it is easy to get emotionally entangled in their stories. Setting clear boundaries between work and personal life can protect your well-being. Avoid bringing work home with you, and give yourself permission to disengage from traumatic content once the workday is over.
3. Self-Care Routines
Self-care is about creating habits that recharge you. This can mean physical activity, meditation, journaling, or spending time with loved ones. Just make sure you are designating time toward things that help you process and release the emotions you have taken on from someone else.
4. Ongoing Education
Keep learning about vicarious trauma and its impact. The more you understand about the phenomenon, the better equipped you will be to manage it in your own life. Many people can benefit from workshops or reading about trauma theory and how it intersects with their professional lives.
5. Professional Help When Needed
If you feel overwhelmed, reaching out to a therapist yourself is a smart and proactive step. Talking to someone trained in trauma can help you process your own emotional responses in a healthy way.
Next Steps
Vicarious trauma is a natural response to the heavy emotional labor of helping those who have experienced trauma. It does not make you a bad friend/therapist/social worker/etc. or a failure; it just means that you are an empathetic human. By recognizing the signs and taking proactive steps, you can protect your mental health and continue to provide support to others! Reach out to me if you would like to discuss scheduling an appointment for trauma counseling to further explore your vicarious trauma.
