Chapter 5    VENTING
It helps to vent. One way to do this is to talk to someone, anyone, yourself, family, friends, pets or a journal. It doesn't matter to who or how, only that you let things out. Just as ventilation brings in fresh air and lets out the old, talking can do the same with thoughts and emotions.
It often helps to talk to other rescuers, to reaffirm that you are not alone, that your feelings are not all that abnormal.
It is important however, to be aware of the extent and intensity of your venting, of the possible negative impact it may have. You want relief but not at the expense of others. You don't want to perpetually unload on the same loved ones or create a toxic emotional environment for those at home.
Also, try not to overload on pets emotionally, as they will soak up as much as they can in an effort to help.
If you feel this is happening, find other ways to vent. This is where a journal comes in handy. I find I can write to myself and say anything that comes to mind, even things I wouldn't normally say out loud. I can use words, symbols, expletives or doodles. Sometimes I go back to reread parts, others I never look at again. But that's the beauty of it, anyone can do it, on any piece of paper, at any time. It can be shared or kept private. Pages can be ripped out to symbolize cleansing, or highlighted to be treasured. And there's no worry about dragging anyone else down.
There are other ways to relieve built up pressure. You can also turn down the heat. Take a break, even a small one, to get your mind off all the stuff swirling around in your head. Let thoughts and emotions come and go. Let them be frivolous, carefree, happy. Take a vacation from worry. Do puzzles, games, coloring books, read a fun magazine, engage in a hobby. It doesn't have to be complicated, just fun.

Chapter 4    THOUGHTS AND EMOTIONS
We can't always control our emotions, but we can control out thoughts.
Unfortunately, our thoughts have a lot of influence, for better or worse, on our emotions. They can literally make them better or worse.
Although not easy, it's best not to dwell on negative thoughts or emotions. Not that total denial is the answer, but acknowledgement, followed by a swift kick to the positive is the best defense.
The more we dwell on certain thoughts and memories in our heads, the stronger they become, due to increased neural connections that form in our brains. This is the basis for learning.
Emotions that may be attached to these thoughts add to what becomes instant recall, the second we think that thought, we simultaneously feel that emotion.
Some have likened thoughts to "viruses" in the brain. Once exposed, the mind either allows them to multiply, forming stronger connections as they do, similar to a virus multiplying and spreading to more cells in the body, or dismiss them, thereby minimizing their effect, similar to the body mounting a defense against invading viruses.
Although we can't always control what we are exposed to, we can deal with our own thoughts in a positive manner. Whenever possible, try to dwell on the positive in thought and emotion. Thoughts give us our filters, the lenses through which we see the world we live in. These lenses can be "rose-colored" or dismally dreary.
Thoughts also lead to actions. Actions lead to reality. So it's true, we really do create our own reality and have to accept responsibility for that.
Whether we let our emotions take over completely, see our world through cloudy lenses, or dwell within ever growing negative thoughts, we alone the power to change our reality.
The best way to deal, is not to dwell, to flip the switch, turn on the lights, to "vaccinate" in a way. Attach an instant positive thought, let it grow and multiply until it outnumbers the negative thoughts. Similar to antibodies attacking invading viruses in the body, send "positive thought antibodies" to overpower and eliminate the invading negative thoughts.

Chapter 3    THE LOOP

The anger-guilt feedback loop is inevitable, self-sustaining and hard to escape.
You get angry, frustrated at the lack of progress, you feel like you're just spinning your wheels, and no one cares, no one will listen, no one will change, no one will learn.
You accuse those still displaying optimism of wearing the proverbial "rose colored glasses". You berate them for not being realistic.
You berate yourself for not having a positive outlook and berating those who do. 
You feel you can't step back or accept limitations, mostly because you can't "unlearn" what you have learned.
You can't deny the stuff that makes you angry and sad, at least not for long.
Your body may choose a physical ailment to slow you down. Or you may succumb to mental or emotional exhaustion, have a breakdown, become depressed. You may have a hard time mustering the energy to do what you once enjoyed.
Or you feel guilty for actually having the audacity to want to enjoy yourself when so many are still suffering.
You may turn to mind numbing substances, escape through too much sleep, be unable to sleep, eat too much or have no appetite, further compounding the exhaustion.
You get crabby, snap at loved ones, yell, become impatient, all of which makes you feel more guilt and anger.
So what do you do in the search for answers? I wish I knew.
I find that answers generally lead to more questions. If I had all the answers, I wouldn't be writing this now.
Writing in a journal is one of the ways I deal with things. Inner peace through outer expression can be a very useful tool to invite introspection, tackle mental exasperation or face emotional challenges. As countless self-help books offer suggestions to deal with the stress of life's ups and downs, I suggest you do what ever you need to do in order to make the process your own.
It may take time, after all, life's problems usually don't build up overnight, nor can they be solved as quickly. 

Chapter 2   STAGES

As rescuers, we go through stages. We learn new things, try them out, show or teach others. We think it will change the world.
Then it doesn't.
So we try harder. We learn more new things, try them, tell others, teach them. And we think it will change the world.
Then it doesn't.
Some people can repeat the same cycle endlessly. Or, more likely, succumb to exhaustion and burn out.
Then begins the anger-guilt feedback loop.
We get angry that we succumb, we feel guilty over not accomplishing our goals. (It doesn't matter that they may not have actually been attainable.) Or we feel guilt over backing off or quitting, which is generally a matter of self-preservation, consciously or not.
Guilt over limitations can be hard to accept.
Then we may lose all hope, become pessimistic, jaded, skeptical, disillusioned, disheartened. Physical, mental and emotional exhaustion sets in, resulting in compassion fatigue, the latest term for burn out.
We look for answers, solutions, that may not even exist. We wait, paralyzed, unable to move on, hoping for that push, that spark that will ignite us again.
If it doesn't come, it may mean it's time to let go, accept limitations and move on. It may be time to build a new fire, with a new spark, nurture a new flame, to find a way to do what we did before, to provide warmth, light and energy, but in a different way.
No more anger.
No more guilt.
No regrets.