Activism and Mental Health: Ways to Balance and Avoid Burnout

Are you finding yourself stuck between feeling a civic and moral duty to stay informed and active in politics, while also needing to protect your emotional well-being by shielding yourself from it? Balancing activism and mental health can be a real struggle these days. It’s common to prioritize mental health and avoid political updates, only to feel guilty for not being politically active. On the other hand, engaging too deeply in politics can sometimes result in getting caught up in cycles of anger. You may replay arguments long after they’ve happened. This looks like daydreaming about the perfect comeback to a random person’s comment at the farmers’ market days ago.

If any of this sounds familiar, you are definitely not alone. The challenge of choosing between activism and mental health is something many people face. However, it’s important to recognize that we should not have to choose one over the other. There are ways to remain politically active while still managing and protecting your mental well-being. By acknowledging these struggles and seeking balance, it is possible to participate in activism without sacrificing your emotional health.

Why We Need to Be Involved and Active

Political choices shape our lives and communities. As members of a democracy, we are responsible for staying informed and participating in self-governance. In today’s world, it’s nearly impossible to avoid politics entirely, even if we tried.

Here are several strategies to effectively balance political activism with self-care in order to minimize the risk of activist burnout and stress.

Read more about how to be an activist.

How Much Is Enough?

It is important to remember that political engagement is a collective effort, not an individual responsibility. One should not feel compelled to participate in every initiative. The key is to select areas where you can meaningfully contribute, even if that involves a modest action such as displaying a lawn sign.

Additional constructive options are outlined below. Feelings of guilt or inadequacy can arise when balancing activism with daily responsibilities and stressors. Instead of overextending yourself, identify manageable ways to support causes, focusing on activities that align with your strengths, available resources, lifestyle, and emotional capacity. There are multiple avenues for engagement that do not involve constant exposure to potentially distressing news cycles. Consider some of these alternative methods to remain involved while maintaining emotional well-being.

• If financial resources are available, contributing to campaigns or causes that reflect your values can effect meaningful change. Monetary donations are a highly valuable form of support.
• Boycotting is another method for indirect participation. Should a business’s practices or affiliations diverge from your values, redirecting your spending to organizations that reflect your principles is advisable. Supporting small businesses or those publicly aligned with your beliefs is recommended. Observing designated “blackout” spending days, and sharing information about such initiatives, further amplifies the impact of a boycott.
• Voting remains essential. Voter turnout for local elections tends to be lower than for national ones; therefore, participating in all elections, and encouraging others to do the same, contributes significantly to the democratic process.
• Modelling behavior and values in everyday life can serve as a powerful statement. Introducing oneself with pronouns, ensuring inclusivity in event planning, and making decisions that reflect respect for diversity and gender equity can be impactful ways of making change. Seeking opportunities to educate or influence others during events or other types of engagements can be a useful way to be involved and subtly (or not so subtly) active.
• If you do have the capacity to engage with news and social networks, doing so can enhance organization and advocacy efforts. Alternatively, relying on informed contacts for relevant updates is a suitable approach for those who find ongoing news coverage overwhelming. For example, asking a friend to only update you with information regarding health care that they may come across.

By engaging in these strategies, individuals can effectively balance activism with personal well-being.

Balancing Social Media Involvement and Exposure

If you thrive on social interaction and enjoy engaging with others, creating social media content could be a rewarding outlet for your energy. Producing reels, posts, or memes about issues that matter can be a creative way to inspire change. Even just focusing on a single topic close to your heart and regularly posting about it makes an impact. Keep in mind, though, that sharing your views may attract criticism from those who disagree, and your content could potentially reach larger audiences. Always consider both your safety and that of others.

If you’re a creative soul who prefers not to be in the spotlight, you can still make a difference by making memes, video shorts, or exploring other creative mediums. This allows you to educate or move people without being constantly visible.

If content creation feels overwhelming, you might instead share information created by others through private messages or conversations about your experiences. Supporting active content creators is another meaningful contribution—you can subscribe to their newsletters or platforms, which helps them continue their work. If supporting financially isn’t feasible, sharing their content or expressing your appreciation directly can also encourage them.

Consider the political issues you care most about and reflect on small ways you can contribute meaningfully. Think about how your own skills—be it communication, financial resources, time, influence, writing, or art—can create positive change. If you are a therapist, perhaps sharing insights about the psychological factors shaping politics, can be valuable. 

Dealing with Political Triggers

Timing Social Media Use

Many individuals start their day by being confronted with breaking news headlines—“Just in! … a judge has now ruled that…”—which can contribute to heightened stress levels even before daily routines commence. Exposure to stressful news, alongside existing daily personal responsibilities, may quickly impact one’s emotional state. Be mindful about what time of day is optimal for taking in politically charged information. First thing in the morning or just before bed might not be the best times. Save the hours before sleep for a lighter activity such as watching something funny and light, asking your kids about their friendships, or reading a boring “How to..” book. No online stalking your exes either! We need to get that good R.E.M sleep if we want to avoid activist burnout.

Managing Interactions With Trolls

When interacting with online detractors/trolls or challenging individuals from past and present relationships, it is advisable to establish clear boundaries regarding the effort invested in these exchanges. Engaging in prolonged arguments with those intent on constantly dismissing opposing viewpoints is often counterproductive and may increase frustration for all parties involved. Given that changing another’s perspective through exhaustive debate is highly unlikely, it is important to recognize that disruptive behaviors online are sometimes unavoidable. Where appropriate, consider customizing privacy settings to limit content visibility.

Be Intentional About Respond in Disagreement

It is important to approach decisions about when and how to assert a political stance with deliberation, taking into account the context and potential consequences—whether at work, social gatherings, or public spaces. Unexpected situations may arise, and it is natural to feel unprepared or emotionally affected. Sometimes speaking out can further ruin the mood at a certain event. Other times, speaking out can be an important aspect of preserving mental health and strenghening self esteem by honoring your values; exercising discernment in these moments is a skill that develops over time.

Other Ways to Focus on Mental Health

Find Your People

Seek out individuals who share your values. While it is not necessary to sever ties with those who hold different perspectives—unless this aligns with your own convictions—it can be highly beneficial to build a network of like-minded people on matters that are most significant to you. Such support networks can provide validation and renewed energy during periods of emotional distress or fatigue. Professional resources, such as therapists, may also serve as valuable sources of support.

Utilize Calming Strategies

Having tools to regulate your emotions when triggered can be helpful. Things like box breathing or other calming techniques are a great way to address mental health. Another strategy that researchers found to be effective for managing activism and menta health is emotional acceptance.

Check In on Your Spirituality

Engaging with something greater than oneself or reconnecting with one’s foundational beliefs can foster a sense of safety and inner tranquility. For those who do not identify with organized religion or traditional spirituality, meaningful connections might be found through personal passions, spending time in nature, engaging in creative pursuits, or dedicating time to companions, including pets.

Fill Your Own Cup

It is important to allow yourself positive experiences, even amidst widespread hardship or suffering. Taking moments for personal joy is both acceptable and necessary. If finding joy is challenging, consider deriving fulfillment from acts of kindness and support toward others. When direct assistance is not possible, supporting those engaged in helping efforts can also be rewarding. For example, during quarantine, many were unable to assist patients directly but provided encouragement to medical staff. Bringing positivity to others can instill a sense of purpose and foster deeper connection.

Learn more about how to talk about politics in therapy.

How to Move Forward

Balancing activism with mental health can be challenging, but remember, you are not facing this on your own. This work is shared among many, so instead of thinking, “I have to do everything myself,” try reframing your approach: “I can contribute meaningful, manageable pieces to our larger collective effort.” Contributing is important and you are more important than you may think—your feelings, your unique outlook, experiences, and presence all count. Political action is something we all build together, and because it’s collaborative, you don’t have to carry the whole burden. When each person does their part, remarkable change can happen.