MHM Magazine

Issue 5 | 2021 | MENTALHEALTHMATTERS | 27 MHM Burnout is something that happens over time but usually taking time off, increasing your self-care, even changing jobs can improve the condition and you feel better, more balanced and re-energised. Vicarious trauma is a constant state of tension and a preoccupation with pain and suffering due to consistently listening to traumatic stories and experiences. It happens over time and doesn’t ‘just get better’. Mathumba explains that very often carers and responders are unaware, at least consciously, that these cases are having a negative impact on them or that their thoughts and reactions have changed. Both burnout and vicarious trauma can result in compassion fatigue. This is becoming widespread among healthcare workers on the frontlines of the pandemic. While vicarious or secondary trauma results from witnessing or listening to traumatic incidents, Post-Traumatic Stress Disorder (PTSD) results from direct involvement with a trauma. There are numerous ways vicarious trauma can occur: • Watching news • Seeing graphic scenes and coverage of events • Exposure to social media • Hearing detailed traumatic statements – directly, in a hospital, or even at a conference Mathumba says it’s always import- ant to be mindful of what you’re seeing and hearing and of your reactions to that information. “We let so much in but we don’t always process it, acknowledge it, or let it out,” she says. Vicarious trauma has a range of psychosocial and physical responses. Not every person has every symptom but there are some common ones to watch for: • Subconscious avoidance • Persistent arousal state, hypervigilance • Numbness – “This is not a positive thing,” says Mathumba. “It’s a shutout of all emotion.” • Functioning and mental health is compromised • Relationships are negatively impacted • Inadequate self-care – a cycle of distancing yourself, getting less support, feeling more numb It’s important to bear in mind heal- ers often feel they need to ‘cope alone’ and can take on others’ pain and tragedy alone. Often, carers don’t allow themselves to share with anyone, ‘outsource’ their pain or let others see them vulnerable. “It’s so important to be aware of warning signs and be mindful of how you’re reacting and feeling in order to mitigate the effects of continual exposure to trauma,” says Mathumba. Our view of the world changes and that is a given according to Mathumba. But whether you experience compassion fatigue and a negative world view; or can cope better due to better support and self-care; or are able to adopt a more positive and resilient side, to build appreciation and strength to stand up and be strong; there will be a reaction to the trauma you may not expect. Again, not everyone shows warning signs of vicarious trauma in the same way. Some healers are also very good at hiding their feelings and reactions. • Physical symptoms like heartburn, headache, muscle tension, panic attacks • Difficulty in talking about feelings • Changes in eating habits • Sleep disturbances • Anxiety • Diminished joy • Feelings of hopelessness • Substance use is very common • Tardiness and absenteeism • Overworking • Hypercritical of themselves • Ultimately, there are changes in needs, beliefs, and relationships – asking questions like “Who can I trust?”, “Is every stranger dangerous or an enemy”? There are prevention strategies all carers and healers should try. Self- care is vital and we need to make sure we make enough time. Car- ers often feel they can’t switch off laptops and phones, or go offline – “What if there’s an emergency?” It’s crucial to put the phone down and engage in the real-world. Schedule self-time – even five minutes a day that’s totally yours to reconnect with yourself, reflect and evaluate how you are doing. Gratitude starts to build when you make the time and effort to focus on the good things, the present, and on what you can do. This doesn’t mean being naïve or oblivious but it‘s realising the world we’re in isn’t always nice but letting every incident traumatise us, will be crippling. Chambers says that in a world of “Homing from work” - using our cars and homes as offices, and having no set business hours makes it even tougher to put boundaries in place. Mathumba says that doors are her boundary. Whether she’s working from the car or from home, the