Vicarious Trauma: Signs and Strategies for Coping - By Hannah Stombler-Levine.
Vicarious trauma is a concept used by clinical psychologists to describe the cumulative impact of empathetic engagement with other people’s trauma. Jobs that require individuals to engage with traumatic details experienced by others, such as working with survivors of interpersonal violence and abuse, reviewing reports, documents, or imagery related to traumatic incidents, are most likely to experience vicarious trauma.
As a court appointed special advocate working directly with abused youth, Hannah experienced a lot of vicarious trauma when she first began. Hannah did not realize how much she was absorbing by being adjacent to such trauma, and quickly learned that she needed the tools to identify and cope with vicarious trauma in order to continue to be an effective advocate.
Signs you’re experiencing vicarious trauma:
Physical:
Fatigue and exhaustion, even after resting
Physical body tension, common in the shoulders and neck
Difficulty falling asleep or excessive sleeping
Getting sick when you relax or rest, such as on a vacation (due to cortisol changes)
Emotional:
Hypersensitive to emotionally-charged material
Feeling disconnected from your emotions and/or your body
Feelings of guilt for having more opportunities or better circumstances than those you serve
Feeling like it will never be enough, no matter how much you give
Feeling helpless or hopeless about the future
Increased levels of cynicism, irritability, anger or resentment
Thought patterns
Difficulty in seeing multiple perspectives or new solutions
Jumping to conclusions, rigid thinking
Difficulty being thoughtful and deliberate
Comparing and minimizing the suffering of others in comparison to the severe incidents that you are privy to
Intrusive thoughts and imagery related to the traumatic material you have seen or heard
Behavioral shifts
Engaging in behaviors such as shopping, eating, drugs/alcohol, and watching tv as a means to escape
Avoidance of work and/or responsibilities
Feeling dread around activities that used to be positive or neutral
Relationship changes
Isolation from others or interacting with people who can relate to your experiences or are in the same field
No separation of personal and professional time
Lacking a personal life outside of work
Thinking of other people who don’t work within your field as less important
Difficulty relating to others’ day-to-day experiences without comparing them to those you serve or yourself
So how can you prevent vicarious trauma?
Preventing vicarious trauma, also known as secondary traumatic stress, is crucial for individuals working in fields that involve exposure to others' traumatic experiences. Here are some strategies to help prevent vicarious trauma:
Self-Care: Prioritize self-care activities that help you manage stress and maintain emotional well-being. This may include exercise, meditation, mindfulness, hobbies, and spending time with loved ones.
Boundaries: Establish clear boundaries between work and personal life. When you're not at work, try to disconnect from work-related stressors and focus on your own needs and interests.
Supervision and Support: Seek regular supervision or support from a supervisor, mentor, or peer group. Discuss your experiences and emotions related to your work to gain insights and coping strategies.
Training and Education: Stay informed about the psychological impact of vicarious trauma and strategies for prevention. Training in resilience and stress management can be beneficial.
Self-Awareness: Pay attention to your emotional responses and signs of distress. Self-awareness can help you recognize when you need to take a break or seek additional support.
Seek Professional Help: If you begin to notice signs of vicarious trauma, such as persistent stress, anxiety, or sleep disturbances, consider seeking professional help from a therapist or counselor who specializes in trauma.
Peer Support: Connect with colleagues who share similar experiences. Sharing your feelings and experiences with others who understand can be therapeutic.
Mindful Information Consumption: Be mindful of the amount and nature of traumatic content you're exposed to. Limit exposure when possible and take breaks when reviewing distressing materials.
Self-Compassion: Practice self-compassion and acknowledge that it's natural to be affected by traumatic stories. Be kind to yourself and avoid self-blame.
Resilience Building: Develop resilience through practices like positive thinking, problem-solving skills, and adaptive coping strategies. Resilience can help you better withstand the emotional toll of your work.
Regular Detoxification: Engage in activities that help you "detox" emotionally and mentally. This could include journaling, art therapy, or spending time in nature.
Know Your Limits: Recognize when it may be necessary to step away temporarily from your role or seek a change in your job responsibilities if vicarious trauma becomes overwhelming.
Be Gentle with Yourself: Remember that preventing vicarious trauma is an ongoing process, and it's essential to adapt these strategies to your specific needs and circumstances. Regular self-assessment and seeking support when needed are critical components of maintaining emotional well-being in roles that involve exposure to trauma.
Learning the tools to manage vicarious trauma has made Hannah a more effective advocate, and has also helped improve her everyday mental health.
