Managing Vicarious Trauma

Understanding Vicarious Trauma

As nurses and midwives, you’re often present during some of the most distressing moments in people’s lives — pain, loss, crisis, and trauma.
 

Vicarious trauma (VT) happens when the emotional residue of caring for others begins to affect your own wellbeing. It’s a natural, human response to ongoing exposure to suffering and distress.

You might not realise it’s happening at first — it can creep in slowly, showing up as exhaustion, irritability, detachment, or loss of joy in work you once loved.

Signs You Might Be Experiencing Vicarious Trauma

Recognising it early helps you respond with care and compassion for yourself. Common signs include:

Emotional

• Feeling numb, irritable, sad, anxious, or overwhelmed.
• Difficulty “switching off” after work.
• Feeling cynical, helpless, or disconnected from others.

Physical

• Fatigue or sleep problems.
• Headaches, muscle tension, or frequent illness.
• Changes in appetite or energy levels.

Work-related

• Avoiding certain patients or situations.
• Decreased concentration or empathy.
• Questioning your competence or purpose.

Strategies for Managing Vicarious Trauma

1. ❤️ Acknowledge What You Feel

It’s okay to feel affected by the work you do — it shows empathy and humanity. Label what you’re feeling (“I feel drained,” “That situation really got to me”) to help your brain process it.

2. 🏞️ Create Space for Recovery

Prioritise rest, downtime, and activities that replenish your energy — whether that’s time outdoors, mindfulness, gentle movement, or connecting with loved ones. These aren’t indulgences; they’re essential for balance.

3. 🗣️ Debrief and Reflect Safely

Talking with trusted colleagues, mentors, or a confidential service like NMHPV can help release emotional load. Structured debriefs or reflective practice sessions help you process experiences before they accumulate.

4. 🚦Maintain Healthy Boundaries

Notice when you’re carrying others’ distress outside of work. Establish rituals to transition between work and home — a walk, shower, or brief meditation can help your mind reset.

5.🪷 Practise Grounding Techniques

Simple grounding methods can help bring you back to the present moment:

• Deep breathing (in for 4, out for 6)
• Focusing on physical sensations (feet on the ground, hands on heart)
• Mindful awareness of your surroundings

6. 🫶 Stay Connected

Peer support reduces isolation and normalises your experience. Share openly with colleagues who understand the emotional demands of the job. Connection restores perspective and resilience.

7. 🧑⚕️ Engage in Supervision or Counselling

Professional supervision or counselling offers a confidential space to explore the emotional impact of your work. It’s not a sign of weakness — it’s an investment in your capacity to care.

When to Seek Support

If feelings of exhaustion, detachment, or hopelessness persist, it’s important to reach out. You don’t have to carry this alone.

Remember

You can’t pour from an empty cup.
Caring for others begins with caring for yourself.
Your wellbeing is not a luxury — it’s a professional responsibility and a cornerstone of compassionate care.

The Nursing and Midwifery Health Program provides supportive confidential, free assistance to nurses, midwives, and students across Victoria.