Welcome to our Resource Hub!

This resource hub is designed to help humanitarian workers, aid professionals, and volunteers navigate the emotional demands of their work. Here, you'll find practical tools, self-care strategies, and mental health exercises tailored to the realities of frontline work. Whether you're looking for ways to manage stress, build resilience, or simply take a moment for yourself, these resources are here to support you.

Content

  • Read about the symptoms, prevention strategies, and recovery tips related to burnout. Access our burnout checklist to evaluate your current stress levels and identify early signs.

  • Explore common myths and facts about compassion fatigue and how it shows up for humanitarian workers.

  • Explore what vicarious trauma is and how it can affect those working in high-stress, trauma-exposed environments. Learn the symptoms and gain insights on how leaders can support their teams in mitigating its effects.

  • Find downloadable tools and practical exercises designed to help you manage stress, improve mental well-being, and build resilience. Explore self-care strategies that fit into your daily routine to maintain balance.

  • Access a comprehensive list of support hotlines available across Europe. These resources are available for immediate help, ensuring that you can connect with the right support when you need it most.

Burn-out

  • Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress and overwork. It can leave humanitarian workers feeling drained, detached, and unable to function effectively. Unlike everyday stress, burnout builds over time and can have long-term effects on your well-being if not addressed.

  • Physical Signs:

    • Chronic fatigue or lack of energy

    • Weakened immune system, frequent illnesses

    • Frequent headaches, muscle tension, or digestive issues

    • Difficulty sleeping or restless nights

    Emotional Signs:

    • Feeling detached, numb, or emotionally drained

    • Increased irritability or frustration

    • Loss of motivation or sense of purpose

    • Growing cynicism or apathy, negative thoughts about the future

    Behavioral Signs:

    • Withdrawing from colleagues or loved ones

    • Reduced performance or difficulty concentrating

    • Turning to unhealthy coping mechanisms (e.g., alcohol, overeating)

  • Protecting Your Well-Being

    While individuals can take steps to support their well-being, organizations and leadership also play a role in reducing burnout risks. Here are some ways you can help protect yourself:

    • Set Clear Boundaries: Learn to say no and protect your personal time.

    • Take Breaks: Short, regular breaks can help reset your mind and body.

    • Connect with Others: Reach out to colleagues, friends, or support networks.

    • Prioritize Self-Care: Sleep, nutrition, movement, and mindfulness matter.

    • Reassess Workload: If possible, adjust unrealistic expectations and delegate tasks.

  • Burnout isn’t just about needing a break—it’s a response to prolonged stress, overwhelming demands, and systemic challenges. Recovery takes time, and there’s no quick fix. However, these steps may help:

    • Acknowledge and Validate – Recognizing burnout isn’t a weakness; it’s a signal that something needs to shift.

    • Step Back if Possible – Adjusting workloads, taking time off, or setting firmer boundaries can help create space for recovery.

    • Rebuild Energy in Small Ways – Rest, time in nature, creative activities, or even small acts of self-compassion can gradually restore emotional reserves.

    • Seek Meaningful Support – Talking to a trusted colleague, mentor, or peer can provide perspective and reduce isolation. Consider talking to a mental health professional.

    • Push for Sustainable Change – Individual efforts can only go so far. Organizations and leadership must foster a culture where well-being is prioritized.

    Humanitarian work is demanding, and recovery requires both individual and collective action to create healthier, more sustainable ways of working.

Reflect on your current stress and energy levels with our Burnout Self-Assessment Checklist.

Compassion Fatigue

Do you feel emotionally drained, overwhelmed, or detached after consistently witnessing the suffering of others?

This is not uncommon in humanitarian workers and it has a name: compassion fatigue. Compassion fatigue occurs when the emotional toll of continuously caring for those in distress leads to a depletion of empathy and emotional resources. Unlike burnout or vicarious trauma, compassion fatigue is specifically driven by the deep empathy felt for others’ pain, and it can cause feelings of helplessness, emotional exhaustion, and a diminished ability to provide effective care.

There are a lot of misconceptions around compassion fatigue that can make it harder to recognize or deal with. To clear up some of the confusion, here are some common myths and the facts behind them:

Myths vs Facts

Compassion fatigue only affects people who are emotionally weak.

Compassion fatigue is a natural response to prolonged exposure to others' suffering and can affect even the most resilient individuals. It doesn’t mean someone is weak—just that their emotional reserves are running low.

Taking a break means I’m abandoning the people who need me.

Setting boundaries and taking time for self-care helps sustain your ability to help others in the long run. It’s not about stepping away permanently, but about ensuring you can continue showing up fully.

Compassion fatigue and burnout are the same thing.

While compassion fatigue and burnout share similarities, they are different. Burnout is caused by chronic workplace stress, whereas compassion fatigue specifically stems from exposure to others' trauma and suffering. You can experience one without the other.

The only way to recover from compassion fatigue is to quit.

Quitting isn’t the only solution. Recovery often involves self-care, professional support, and healthy coping strategies. Many people continue in their roles by making adjustments that prioritize their well-being.

If I love my job, I won’t experience compassion fatigue.

Passion doesn’t make you immune. Even the most dedicated individuals can experience compassion fatigue. It’s not about a lack of commitment—it’s about the emotional toll of caring for others.

Vicarious Trauma

What is it?

Vicarious trauma refers to the emotional, psychological, and physical toll experienced by individuals—particularly those in humanitarian aid, crisis response, or similar fields—due to repeated exposure to the trauma and suffering of others. While they may not directly experience the traumatic events themselves, constant exposure to distressing stories, graphic materials, or the suffering of others can significantly affect their emotional well-being, worldview, and sense of safety.

Vicarious trauma is often called "secondary trauma" because it impacts those who are indirectly affected by engaging with or hearing about traumatic events. If not addressed, it can lead to burnout, emotional distress, and a diminished capacity to perform effectively in the role.

Common Signs of Vicarious Trauma

  • Lingering feelings of anger, sadness, or frustration related to others’ suffering

  • Emotional over-involvement or difficulty maintaining professional boundaries

  • Guilt, self-doubt, or a sense of responsibility for others’ well-being

  • Preoccupation with traumatic stories outside of work

  • Feeling emotionally numb, detached, or avoiding listening to trauma narratives

  • Loss of hope, increased cynicism, or a sense of helplessness

  • Physical and emotional exhaustion impacting daily life and work performance

Organizational Support Matters

Beyond individual coping strategies, organizations play a crucial role in addressing vicarious trauma. It can be mitigated by prioritizing staff well-being through access to supervision, peer support, debriefing sessions, and mental health resources. A healthy workplace culture that acknowledges the emotional demands of this work fosters resilience and supports staff in managing vicarious trauma.

If you're in a leadership or supervisory role, read more here about how you can support the volunteers and staff in your care.

  • Breathing & Grounding Exercises

    Find simple techniques to calm your mind and reconnect with the present. Download our step-by-step guide to breathing and grounding exercises designed to help you manage stress and stay centered in challenging moments.

  • Journaling for Humanitarians

    Whether you're new to journaling or already practice it, this guide offers helpful tips and thoughtful prompts to support self-reflection and emotional well-being.

  • Apps for Mental Wellbeing

    Discover how technology can support your mental health and explore some helpful app suggestions here.

Self-Care Tools

Additional Support

If you or someone you know needs immediate mental health assistance, please reach out to a crisis hotline in your country from the list below. Support is available.

    • Befrienders Worldwide – Global directory of emotional support services.
      www.befrienders.org

    • IFRC Psychosocial Centre – Mental health support for humanitarian workers.
      pscentre.org

    • Lifeline International – Suicide prevention hotlines in multiple countries.
      www.lifeline-international.com

    • SOS International – 24/7 assistance for aid workers worldwide.
      www.internationalsos.com

    • United Nations Staff Counsellor’s Office – Mental health support for UN workers.

    • WHO Mental Health Resources – Global mental health support and guidance.
      www.who.int/mental_health

    Europe-Wide Helplines

    • 112 – Emergency number in all EU countries for urgent medical or psychological emergencies.

    • Mental Health Europe – Database of mental health support services across EU countries.
      www.mhe-sme.org

    Crisis Helplines by Country

    Austria

    Belgium

    Bulgaria

    • Bulgarian Red Cross Helpline – Emotional support service.
      Phone: +359 2 492 30 30
      www.redcross.bg

    Czech Republic

    Denmark

    • Livslnien – Suicide prevention and mental health support.
      Phone: 70 201 201
      www.livslinien.dk

    Finland

    • Mieli Mental Health Finland – Support for crisis situations.
      Phone: 09 2525 0111
      www.mieli.fi

    France

    • Suicide Prevention Helpline – Free and confidential support.
      Phone: 3114
      www.3114.fr

    Germany

    Greece

    Hungary

    Italy

    • Telefono Amico – Support for mental health and crisis situations.
      Phone: 02 2327 2327
      www.telefonoamico.it

    Netherlands

    • 113 Zelfmoordpreventie – Crisis and suicide prevention helpline.
      Phone: 0800 0113
      www.113.nl

    Norway

    Poland

    Portugal

    • Voz de Apoio – Mental health and suicide prevention support.
      Phone: 225 50 60 70
      www.vozdeapoio.pt

    Romania

    • Alianța Română de Prevenție a Suicidului – Suicide prevention service.
      Phone: 0800 801 200
      www.antisuicid.ro

    Serbia

    • Srpski Telefon za Prevenciju Samoubistva – Suicide prevention hotline.
      Phone: 0800 300 303
      www.centarsrce.org

    Slovakia

    Spain

    Sweden

    • Mind Självmordslinjen – Suicide prevention helpline.
      Phone: 90101
      www.mind.se

    Switzerland

    Turkey

    • Ministry of Health of Turkey: 24h Hotline for Mental health support and crises

      Phone: 182

    Ukraine

    United Kingdom & Ireland

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