Vicarious Trauma is Real

If you work in a high-stress, role as a caregiver, therapist, first responder, healthcare worker, coach, or advocate, you probably know what it feels like to carry the weight of someone else’s pain. You’re likely deeply empathetic and show up for others even when you’re running on empty. Sometimes, the struggles of those you are supporting becomes part of your emotional landscape and can become very real for you.

Vicarious trauma happens when you absorb the emotional impact of another person’s trauma. Bearing witness to stories of suffering, crisis, or injustice can begin to reshape your worldview and your nervous system even if the trauma didn’t happen directly to you. This isn’t about being too sensitive or weak. It’s a natural human response to caring deeply. The qualities that make you good at what you do, like empathy, compassion, and dedication, also make you more vulnerable to vicarious or secondary trauma.

Symptoms often creep in subtly. You may think you're just stressed or tired, but your system may be signaling a deeper overload. Signs you may be experiencing vicarious trauma include emotional exhaustion or numbness, irritability or increased anxiety, detachment from your own feelings, feeling overloaded when loved ones share their problems, sleep issues or trouble relaxing, cynicism, hopelessness, loss of purpose, or feeling like you are always on edge or overwhelmed.

Unchecked vicarious trauma can lead to burnout, compassion fatigue, and even secondary traumatic stress. In addition to work performance, it can also affect your physical health, relationships, and overall sense of meaning. The good news is that awareness is the first step to managing its effects. Once you can name what’s happening, you can begin to release it.

Checking in with yourself can help. Ask yourself…

Have I felt emotionally heavy or drained after helping others?

Am I thinking about clients or situations long after the workday ends?

Have I become more reactive, numb, or distant lately?

Do I feel like my usual coping strategies aren’t working?

Am I losing my sense of joy, meaning, or connection?

Don't lose sight of the fact that your healing matters too. You don’t have to carry the everyone's load. You can care deeply without sacrificing your well-being. Healing from vicarious trauma isn’t selfish. it’s essential. Take time to reset, regulate, and reconnect with yourself. You are not only protecting your energy, you are strengthening your capacity to serve from a grounded, empowered place so you can continue to do your work in this world.