Caring for yourself

Over time, constantly hearing about or witnessing distressing experiences can start to weigh on you. This is called vicarious trauma — the emotional “carry-over” that can happen when you’re deeply affected by the pain and struggles of the people you care for. Noticing and managing vicarious trauma is an important part of protecting your own wellbeing and staying grounded in the work you do.

Being aware of the signs is the first step. Vicarious trauma can show up in many ways, such as:

• Feeling emotionally flat, drained or unusually numb after shifts
• Feeling more irritable, anxious or sad than usual
• Struggling to switch off from work or having intrusive thoughts
• Changes in sleep, appetite or general health
• Feeling cynical, disconnected or losing your sense of hope

If these patterns sound familiar, it may be a sign that you’re carrying more than your share of others’ emotional weight — and it’s time to gently reset your boundaries and supports.

Practical Strategies for Coping

1. 💛 Prioritise Your Own Care 

Looking after yourself isn’t indulgent — it’s essential. Caring for your body (sleep, food, movement) and your emotional needs (connection, rest, hobbies) helps you stay grounded. Small rituals like a short walk after work or a few minutes of journaling can make a real difference.

2. 🚧 Set Compassionate Boundaries 

Clear boundaries are one of your strongest protections. Remember: you can walk alongside someone, but you don’t have to carry their whole journey.
Try using simple rituals to “leave work at work” — a grounding breath before heading home, shutting your laptop deliberately , or a calming commute routine.

3. 🤝 Reach Out for Supervision and Peer Support 

Supervision and peer debriefing provide safe spaces to process what you’re holding. Talking things through helps normalise your experience and stops you feeling isolated. Even a quick check-in with a colleague can lighten the load.

4. 🧘 Try Reflective Practices 

Mindfulness, breathing exercises, or reflective writing can help you process emotions and reconnect with your values. Even five minutes between tasks — a grounding breath, a stretch, or a quiet pause — can create emotional space and reduce overwhelm.

5. ✨ Look for the Small Wins 

Vicarious trauma can tilt your perspective toward the difficult and heavy. Intentionally noticing moments of resilience, kindness or progress — from patients, families, colleagues, or yourself — can help restore balance and hope.