Vicarious Trauma: When Empathy Goes Too Far & How to Cope with it

Vicarious Trauma

Trauma can affect not only the person directly experiencing it, but also the person helping them cope with their distressing experiences. The more empathetic and open you are in your profession, the more likely it is that you will share the pain and devastation of those impacted by trauma. Often, people who help behind the scenes in helping those with trauma might neglect their own exposure.

In this article, you will learn what Vicarious Trauma is, some of the symptoms associated with it. You will also learn how to cope with Vicarious Trauma so that you can live a happy and balanced professional life.

What is Vicarious Trauma & Who is Susceptible to it?

Vicarious Trauma refers to the trauma you may experience when being indirectly exposed to a traumatic event. It could be a situation where the life of another person was being threatened or witnessing the death of someone else. It is as if you’ve taken this trauma as your own, and it has triggered a shocking reaction in your emotions and actions. Vicarious Trauma typically involves a change in personal beliefs about the self and the world.

Those in caring professions are most susceptible to experiencing Vicarious Trauma, including but not limited to the following jobs:

• Doctors, surgeons, nurses, personal support workers
• Counsellors, therapists, social workers
• Police officers, soldiers, rescue workers
• Lawyers, journalists, clergy, humanitarian workers

In addition, if you have a close relationship with someone who has survived personal trauma, you may also experience Vicarious Trauma.

Those with Vicarious Trauma are at risk of developing mental health issues because they might neglect their own issues. These issues might including anxiety, clinical depression, post-traumatic stress disorder, and addiction, among other problems. This is why it is important to address this trauma as soon as you can.

Signs and Symptoms of Vicarious Trauma

Vicarious trauma is directly related to a lack of work-life balance and the single experience of a traumatic event such as witnessing someone being tortured or threatened. This trauma affects how you think, feel, and act:

• Emotional: feeling anxious, sad, irritable, angry, numb, on edge
• Thoughts: jaded view of the world, cynicism,  and negativity. You might find it hard to stop worrying about the individual who has experienced trauma even after work is over. You may also no longer feeling a sense of purpose in your job
• Physiological: headaches, stomach pain, exhaustion (among other physical symptoms)
• Behavioural: isolating or disconnecting from others, alcohol or substance abuse, experiencing a change in eating habits, engaging in risky behaviour, having difficulty sleeping and procrastinating. You may also find yourself struggling with concentration, decision making, and memory

In this, Ted Talk where trauma worker Amy Cunningham talks about ways vicarious trauma can manifest negatively in our lives. She also reminds us to put ourselves first.

How to Treat Vicarious Trauma

The first stride towards treating Vicarious Trauma is taking a step back and getting yourself out of the trauma victim’s shoes. You must recognize that you are not alone in your pain. Often, treating Vicarious Trauma means learning how to take care of yourself again, through the body and the mind:

• Take care of your body. Make sure you’re getting enough sleep, eating healthy, and exercising regularly
• Being aware and mindful. Medicate time to engage in hobbies that make you feel good, practice mindfulness or yoga, and consider therapy.
• Allow yourself to be social. Get out and socialize with family, friends, and loved ones. Socializing is great fuel for the mind.

Remember, treating your Vicarious Trauma may require taking some well-deserved time off work. So, don’t be hesitant to do so!

Methods To Treat Vicarious Trauma

Trauma-Focused Cognitive Behavioural Therapy (TF-CBT):

TF-CBT caters to the unique needs of the individual through a therapy plan. This therapy plan will address distorted thinking patterns and negative reactions and actions. Additionally, they will help identify other symptoms associated with Vicarious Trauma.

Eye Movement Desensitization and Reprocessing (EMDR):

EMDR is becoming a rising and sought-after treatment for trauma. It is an effective way to reduce negative feelings, thoughts, and physical sensations associated with your specific trauma. EMDR works by using a series of guided eye movements and other exercises to get you “desensitized” from the traumatic event.

Get Professional Help

You do not have to let Vicarious Trauma take over your life. Trauma therapy is one of the best ways to cope with the trauma of any kind and prevent future occurrences. So, you may want to consult with a therapist trained in Cognitive Behavioural Therapy and Trauma Therapy.

Additionally, psychotherapist knowledgeable about vicarious trauma may help you recognize your vicarious pain and any effects of trauma. This can help you heal and move forward. A therapist can also help you replace the lingering negative maternal voice in your head with a healthier one.