A personal reflection on burnout, moral injury, and finding your way back
As Storm Eowyn swept across Ireland in January 2025, I watched our frontline responders working through incredibly challenging conditions. Their dedication reminded me of my own workplace challenges, albeit in a very different field.
In my telecom career, I experienced the whirlwind of technological innovation firsthand. While mobile technology has connected people in remarkable ways, the pace sometimes left little room for reflection. That feeling of navigating complex systems while trying to do right by people? It’s something I now hear echoed in the stories of frontline workers I support as a therapist.
Have you ever finished a shift feeling hollowed out? Or found yourself lying awake, replaying difficult moments from your workday? You’re not alone. What you’re experiencing might be more than just “a tough period at work.”
When Work Challenges Your Core Values
Let me share two stories that might resonate (details changed for confidentiality):
Ryan, a nurse, found himself during Covid-19 enforcing hospital protocols that conflicted with his compassionate nature. Having to turn away family members from visiting critically ill loved ones left him emotionally drained. Sleep became elusive, his temper shortened, and eventually, he barely recognised himself.
Similarly, Aoife worked as a Garda facing increasingly intense casework. The nature of policing had changed dramatically in recent years with complex coercive control and domestic violence cases, gang-related crime, and drug trafficking investigations, all while dealing with chronic staff shortages. The pressure to maintain public order during Covid-19 while handling these severe cases created significant ethical dilemmas.
Though their work environments differed, both experienced what researchers call “moral injury”—that deep wound that forms when circumstances force you to act against your core values (Litz et al., 2009). I see similar patterns across many professions, especially in those facing the immense pressures of events like Covid-19 and Storm Eowyn.
Your Body Keeps Track
If you’re noticing these signs, your body might be telling you something important:
Burnout: This isn’t just tiredness. It’s that bone-deep exhaustion that a good night’s sleep can’t fix. You might feel cynical about work you once loved, detached from people you care about, or physically unwell with headaches or insomnia (Maslach & Leiter, 2016).
Vicarious Trauma: When you’ve witnessed too much suffering, you might experience intrusive thoughts about what you’ve seen, find yourself becoming pessimistic about humanity, or feel hopeless about making a difference (Pearlman & Saakvitne, 2013).
Moral Injury: Perhaps the deepest wound comes when you’ve had to make impossible choices or witness actions that violate your sense of right and wrong. The shame, guilt, or anger can become constant companions (Litz et al., 2009).
Finding a Path Forward with EMDR
My own journey led me to EMDR therapy (i.e. first as someone seeking help, then as a practitioner). It’s not just talking about problems; it’s a structured approach that helps your brain process difficult memories so they no longer hijack your emotions (Shapiro, 2018).
As Dr. Derek Farrell (2018) has demonstrated through his work with first responders, EMDR can be particularly effective for those exposed to service-related trauma. The approach helps the brain reprocess distressing memories without their intense emotional charge (Leeds, 2016).
I’ve seen its effectiveness with Ryan, who after EMDR therapy shared: “I can now sleep through the night again. I understand that the hospital protocols were beyond my control, and I did my best to support patients within those constraints.”
Similarly, Aoife found EMDR helped process her overwhelm from managing complex cases with limited resources. “I’ve stopped taking all that weight home with me,” she told me. “I can acknowledge the systemic challenges while still finding purpose in the work I can do.”
Gentle Steps You Can Take Now
While professional support is often valuable, there are also steps you can take on your own, as suggested by van Dernoot Lipsky (2018):
- Honour your experience: What you’re feeling isn’t weakness, it’s your moral compass responding to difficult situations.
- Reconnect with values: What matters most to you? Find small ways to honour these values daily.
- Create boundaries: Determine what you need to protect your wellbeing during demanding times.
- Practice self-compassion: Talk to yourself as kindly as you would to a colleague in your situation.
- Find your community: Connect with others who understand without judgement.
I’ve found that regular runs beside the Canal at home helped me reconnect with what matters. After Covid-19, I noticed many responders instinctively taking brief moments between tasks to breathe and ground themselves (i.e. small acts of self-care that make a difference).
A Helping Hand When You Need It
If this resonates with your experience, I’m here to help. I offer a free 15-minute consultation to discuss how EMDR therapy might support your specific situation.
During our conversation, we’ll explore your experiences in a safe, confidential space, and discuss how treatment might be tailored to your needs. You don’t have to carry this burden alone.
To schedule your consultation, simply use the booking link on this website. I’m fully accredited with All-Ireland EMDR and IACP.
Remember, experiencing trauma from serving on the frontlines doesn’t mean you’re flawed; it means you’re human. And your healing matters profoundly.
References
Farrell, D. (2018). EMDR with First Responders: Addressing Trauma in the Front Line Professions.
Leeds, A. M. (2016). A Guide to the Standard EMDR Therapy Protocols for Clinicians, Supervisors, and Consultants. Springer Publishing Company.
Litz, B. T., Stein, N., Delaney, E., Lebowitz, L., Nash, W. P., Silva, C., & Maguen, S. (2009). Moral injury and moral repair in war veterans: A preliminary model and intervention strategy. Clinical Psychology Review, 29(8), 695–706.
Maslach, C., & Leiter, M. P. (2016). Burnout: A Multidimensional Perspective. In Cooper, C. L., & Quick, J. C. (Eds.), The Handbook of Stress and Health: A Guide to Research and Practice. Wiley.
Pearlman, L. A., & Saakvitne, K. W. (2013). Transforming the Pain: A Workbook on Vicarious Traumatization. W. W. Norton & Company.
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). The Guilford Press.