Recovery and Prevention of Vicarious Trauma for Recovery Relief Workers

Introduction: As a disaster relief worker you have been providing necessary and vital support for those impacted by the LA fires. Like contracting a cold, constant exposure to others’ distress and trauma can exacerbate your own wellbeing, especially physically, mentally, and socially. This contagious distress is also known as vicarious trauma. Understanding the root cause of vicarious trauma can assist you in recovery. Take some time to consider the questions for self-examination to see if you are experiencing symptoms of vicarious trauma. 

What causes vicarious trauma? 

• • Cumulative effects
    • It’s not just a reaction to a single event, story, or person, but rather the cumulative effect of prolonged contact with survivors of violence, disaster, or people who are struggling. This process is ongoing and influenced by personal and professional life experiences.

• Questions for self-examination: 

• • • • Are you experiencing repeated thoughts or images about traumatic events, especially when trying to avoid them? 
      • Are you experiencing guilt regarding your own survival and/or pleasure? 
      • Are you experiencing despair, hopelessness, and numbness? 

• Empathy Fatigue 

• • • It happens because you care. It arises because you empathize with people who are hurting. Empathy is the ability to identify with, understand, and feel another person’s pain and joy. When you care about and identify with the pain of those who have endured terrible things, you bring their grief, fear, anger, and despair into your own awareness and experience.
      • Are you experiencing decreased interest in activities that used to bring pleasure, enjoyment, or relaxation? 
      • Do you find yourself often being irritable, intolerant, agitated, impatient, needy, and/or moody? 
      • Are you feeling unable to tolerate strong emotions? 

• Unsustainable Commitment 

• • • It happens because you feel committed or responsible to help. Disaster relief workers assume a heavy responsibility to help those in need. While commitment is not inherently negative, feeling deeply committed and responsible can contribute to vicarious trauma by leading to high (and sometimes unrealistic) expectations of yourself and others, and for the results of your work. This can eventually lead to feeling burdened, overwhelmed, and hopeless.

• Questions for self-examinations: 

• • • • Are you experiencing problems managing boundaries between yourself and others, such as taking on too much responsibility, difficulty leaving work, or trying to control others’ lives? 
      • Are you feeling disconnected from loved ones, even during communication?
      • Are you feeling like you never have time or energy for yourself?

• Existential Shifts 

• • • Witnessing and engaging with suffering, natural and human-made disasters, and human cruelty over time can change the way you see yourself, the world, and what matters to you. A key component of vicarious trauma is changes in spirituality, impacting your deepest sense of meaning, purpose, hope, and faith. This can involve questioning prior beliefs and the meaning and purpose in life. Disaster relief workers may experience “existential angst”.

• Questions for self-examinations: 

• • • Do you find yourself, more often than not, feeling a loss of purpose or meaning in your life? 
    • Do you find yourself, more often than not, exceedingly worrying about your own and your loved one’s safety? 
    •  Do you find yourself, more often than not, questioning your existence and nature of meaning and hope? 

Recovery from Vicarious Trauma 

• Practices for Wellbeing 

• • • Escape involves physically or mentally getting away (e.g., books, films, taking time off, playing video games, talking to friends about non-work topics).
    • Rest means having no goal or timeline, or doing relaxing things (e.g., lying down, sipping tea, napping, getting a massage).
    • Play includes activities that bring laughter or lighten spirits (e.g., sharing funny stories, playing with a child, being creative, being physically active).

• Nurturing Meaning and Hope 

• • • Reminding yourself of the importance and value of your work.
    • Staying connected with family, friends, and colleagues.
    • Deliberately noticing and paying attention to “little things” like small moments or brief connections.
    • Marking transitions, celebrating joys, and mourning losses through traditions, rituals, or ceremonies.
    • Taking time to reflect through reading, writing, prayer, and meditation.
    • Identifying and challenging your own cynical beliefs.
    • Undertaking growth-promoting activities like learning, journaling, or being creative

• Working Protectively 

• • Intentionally make choices when possible, even small ones like when to take a break.
  • Find small ways to regain perspective during the day by connecting with things or thoughts that nurture your spirit (e.g., looking at pictures of loved ones, prayer, meditation, imagining refreshing places, breathing exercises).
  • Invest in professional networks and relationships with colleagues to share resources, strategies, and stories, helping to bridge isolation.
  • Connect with people if you work alone, or take breaks from conversation if you work mostly with people, allowing your mind to go to positive thoughts.

Conclusion: 

Vicarious trauma is a real risk for disaster relief workers, but recognizing the signs and taking steps towards can make a difference. Through rest, connection, reflection, and small acts of self-care, you can protect your wellbeing and continue your work with strength and compassion. Taking care of yourself is not a luxury—it’s a necessity. 

Want more information on vicarious trauma? Look here!