Reclaiming Your Peace: How to Heal from Compassion Fatigue

Recognizing compassion fatigue is the first step toward healing, but the journey to recovery involves practical strategies that help reclaim your peace, re-energize your spirit, and center your well-being. Compassion fatigue doesn’t have to be a permanent state. While it often creeps in unnoticed, it can be unraveled with intention and self-care.

Step 1: Acknowledge and Accept It The first and often hardest part of healing from compassion fatigue is admitting that you’re experiencing it. As Black women, societal messages often tell us that we have to be “strong” and keep going no matter what. But accepting that you’re human—and deserving of rest and care—is the most important step to moving forward.

Practical Tip: Start by journaling about how you feel emotionally, physically, and mentally. Sometimes seeing the exhaustion written down helps you understand its impact on your life. It helps you to see all the things that you are doing- it confirms that you are not making the exhaustion up in your mind. It makes it real, therefore something you can fix.

Step 2: Commit to Regular Self-Care

Self-care isn’t just bubble baths or the occasional nap—it’s about consistent practices that refill your emotional cup. For Black women, self-care can be radical, a way to resist the pressure to constantly overextend yourself.

• Micro Self-Care Moments: Make time DAILY even if just for 5 or 10 minutes, to center yourself. This could be as simple as a morning stretch, a quiet cup of tea, or sitting still with your thoughts. It really is that simple when it’s consistent!

• Intentional Disconnect: Limit your engagement with draining social media conversations that pull you down. Try implementing “digital detox” days or boundaries around your screen time. Don’t spend lots of time around energy vampires, if they are your coworkers or people you live with, I suggest you create a daily cleansing routine (and utilize spiritual baths if you are into that kind of thing!)

• Jijivisha Holistic: Incorporate restorative practices like yin yoga or mindfulness meditation into your self-care routine. These practices gently nudge you toward a calm, balanced space.

Practical Tip: Schedule self care into your calendar as you would a meeting or appointment. Prioritize it as essential, because it is!

Step 3: Build Your Support Network

You don’t have to carry the load by yourself AND there is no award or trophy for doing it alone. Surrounding yourself with a supportive community—whether they’re friends, family, or professionals—can help you offload some of the emotional burden. Look for communities where your experiences as a Black woman are understood and validated. Black women need spaces where they don’t have to explain, justify, or filter their emotions. Find the AUTHENTIC All Black groups and build your community my baby.

• Professional Networks: Find other Black women in your industry who can relate to your experiences. Groups on social media or in-person organizations offer a sense of camaraderie, where you can share advice, vent frustrations, and celebrate wins together.

• Therapy and Counseling: Therapy isn’t just for when things are falling apart—it’s a valuable resource for managing daily stress and healing from compassion fatigue. Culturally competent therapists who understand the unique challenges Black women face can make all the difference. Trust me, I am living proof.

• Healing Circles: Consider joining a healing circle or support group specifically for Black women. These groups provide a sacred space for releasing burdens, processing emotions, and receiving collective care.

Practical Tip: Reach out to at least one person from your network weekly for a check-in. Whether it’s a quick text or a longer phone call, having regular touchpoints with your community is key. You will soon notice how your overall wellbeing improves when you are in community with folks who support you.

Step 4: Set Boundaries, and Stick to Them

Boundaries are an essential tool for protecting your energy. Whether in your career, home life, or personal relationships, it’s okay to say “no” when you’re overwhelmed. NO IS A FULL SENTENCE. Establishing clear limits on your time and energy prevents others from taking more than you can give.

• Work Boundaries: Stop answering work emails after a certain time, and take your full lunch break. Learn to delegate or say no to tasks that don’t serve you.

• Family Boundaries: Just because you’re a caregiver doesn’t mean you have to do everything. Set clear expectations with your family about what you can and can’t handle.

• Personal Boundaries: Protect your alone time. Whether it’s an hour to read, a walk outside, or time spent in creative flow, guard your personal space and time fiercely.

Practical Tip: Practice using phrases like, “I don’t have the capacity for that right now,” or “I need some time for myself.” It can feel awkward at first, but it becomes easier the more you do it. I promise!

Step 5: Reconnect with Your Passion

Compassion fatigue often dulls your spark, making you feel disconnected from the things that once lit you up. Take time to reconnect with your passions, whether that’s through creativity, hobbies, or simply rediscovering what brings you joy.

• Play Without Purpose: Sometimes, the best way to recharge is to engage in creative or fun activities without any pressure to be productive. Paint, dance, journal, or bake without caring about the outcome. Try a new recipe without worrying whether the finished product will be social media worthy. Do shit just because!

• Align with Your Why: Reflect on why you do what you do, especially for professionals or entrepreneurs. Get back to the core of your mission and make space to fall in love with your work again.

Practical Tip: Set aside at least one day a month to explore something you’re passionate about, outside of work or caregiving. It could be something new or revisiting a hobby you once loved. If you are able, start a new hobby that fills your cup.

Step 6: Embrace Rest and Restoration

Rest is not a luxury—it’s a right. Black women, especially, are often expected to constantly push forward, but rest is crucial for both your mental and physical health. Embrace the idea that rest is productive AND more importantly - that you are not resting in order to be more productive!! You are resting because you are human and your body/brain needs it to survive and thrive.

• Create Rest Rituals: Incorporate mini-rest breaks throughout your day. This could be sitting quietly with a cup of tea, taking a short walk, or even a 5-minute breathing exercise. If you are thinking you don’t have time. You are lying to yourself. You waste at least an hour on social media everyday - you make time for the things that are important to you. Practice intentional breathing on your restroom breaks throughout the day at work. Save 10 minutes of your lunch for a brief walk around the block - the fresh air and break in environment renews your energy to tackle the rest of the day.

• Invest in Restorative Sleep: Ensure you’re getting good quality sleep by creating a nighttime routine that relaxes and prepares you for rest. This could include winding down with a book, a bath, or even meditation. No screens at least 30-60 minutes before bedtime seems hard but I promise it is not. If your wind down routine involves a bath/shower, brushing your teeth, getting into your pj’s, and transitioning from the bathroom to the bedroom - that’s already 30mins your phone has been on the charger and doesn’t need to be touched. Just make your way to bed without giving into temptation. Also! Give yourself grace, these phones are made to be addictive. Don’t turn this into a way to be mean to yourself. Do your best and forget the rest.

Practical Tip: Set a reminder on your phone each day to pause, breathe, and check in with how you’re feeling. Use that moment to make adjustments, whether that means taking a short break or asking for help. If you set it at the same time everyday, you will see greater results. Your body loves habit! That’s why it’s so hard to break the bad ones.

Restoring Your Energy and Reclaiming Your Joy

Compassion fatigue is real, but it’s not something you have to live with. By acknowledging it, setting boundaries, prioritizing self-care, and reconnecting with your community and passions, you can begin to heal. Black women, we deserve to feel energized, supported, and whole. Your well-being matters just as much as the care you give to others. Start small, and be kind to yourself through this journey of restoration.

Are you ready to prioritize your well-being and release the weight of compassion fatigue? Join us at Purpose-Filled Pause on December 7th for a transformative experience that’s all about healing, rest, and reclaiming your peace.

SIGN UP NOW and step into a space where your wellness is celebrated.