Preventing Burnout in Politics and Advocacy: A Guide to Self-Care
The past few weeks have been a doozy. Then again, so have the past few months. And the past few years. I would even go as far as to argue that the past entire decade has been rough for many of us.
Whether you get your news from TV, podcasts, social media, or even a good old-fashioned newspaper, we’re all faced with an increase in “Breaking News!” headlines and a sometimes guaranteed sense of information overload. You may even have seen memes poking fun at the number of “unprecedented times” that we continue to live through. We roll our eyes when someone says they “heard it on TikTok” and shudder when they see a business lobby television screen tuned in to Fox News. We feel like we simply can’t trust any of the information we’re being shown.
According to the Pew Research Center, the most common way that Americans get their news is through digital platforms, and the average person spends 2 hours and 23 minutes per day on social media. Another study shows that a majority of social media users are “worn out” by political posts and discussions. Furthermore, partisan media has have continued to show a drastic increase in bias and unreliability, frustrating individuals who choose to consume information through previously reputable traditional news sources.
Today’s political landscape is riddled not only with hateful and violent rhetoric, but also increased misinformation. Political events and news through today’s digital lens has led to an even greater impact on our mental health. Politics has arguable always been personal for many people, but what was once a small circle of close friends and family members that shared a similar perspective has now boomed into a vast network of digital connectedness. Digital communication has enabled us to come together on the topics that we feel most passionately about, but has also led to feeling even more overwhelmed and burnt out by the sheer quantity of information we consume. When it feels like the stakes get higher, the risks to our mental health increase along with it. It has become increasingly common for individuals to feel significant emotions – stress, anxiety, fear, hopelessness, despair, and even anger – and absorb the collective emotions of others they interact with. Understanding how to navigate digital news and information, recognizing signs of burnout, and implementing effective self-care strategies are crucial for maintaining our mental and emotional wellbeing as we move forward into an uncertain future.
Recognizing Signs of Political Burnout
Political burnout is a state of emotional, mental, and physical exhaustion caused by prolonged exposure to political stressors. Recognizing the signs early can help prevent more severe mental health issues. Key indicators include:
- Emotional Exhaustion: Feeling drained, overwhelmed, or unable to cope with political news and discussions.
- Cynicism and Detachment: Becoming overly cynical about political outcomes or detaching from political conversations entirely.
- Reduced Efficacy: Feeling powerless or believing that personal efforts to create change are futile.
- Physical Symptoms: Experiencing headaches, sleep disturbances, or changes in appetite related to political stress.
A key aspect of preventing burnout is recognizing the signs before it becomes too much to handle. If you notice yourself encountering any of these signs, create a plan on how you can step away from the cause of your stress. It’s more than just putting down your phone, shutting your laptop, or turning off the tv – it’s about re-centering yourself and increasing your exposure to the things that bring you happiness, joy, relaxation, and calm.
Methods and Strategies for Self-Care
Implementing self-care routines into your daily life is essential to managing all types of stress, before it becomes too much to handle.
- Limit News Consumption: Set boundaries on how much time you spend reading, watching, or consuming political news. Consider scheduled check-ins rather than constant updates. Block your time in a limited way that allows you to catch up on the topics you care about, while ensuring you don’t end up doom-scrolling or binge-watching for hours on end.
One of the tactics that has helped me was to turn off notifications for many of my apps on my phone – especially social media, e-mail, and news apps. Instead, I set specific times each day that I check my accounts, and try my best not to be on my phone outside of those time frames. For others who may not work best in structured routines, it can be as simple as leaving your phone in another room for awhile or setting your default TV settings to another app, such as music on Spotify or even a photo album slideshow that turns on when your TV is idle.
- Stay Physically Active: Regular exercise can help reduce stress and improve mood. Even simple activities like taking a walk can be beneficial. It’s also important to find a method that works best for your unique situation and won’t cause additional stress.
For me personally, I have asthma, so I don’t particularly enjoy having to take an emergency inhaler every time I get my heart rate up. Instead, I take my dog on a casual walk around our neighborhood every evening, which allows me to not only stay active in a way that works for me, but also gives me a little bit of a “best dog mom ever!” ego boost at the same time.
- Mindfulness and Meditation: Practices such as meditation, deep breathing, and mindfulness can help ground you in the present moment and reduce anxiety.
Personally, I was never a big believer in meditation until my therapist made me try it in the middle of a session. Now, I set aside 10 minutes every evening after dinner to sit and practice structured breathing.
- Engage in Hobbies: Participating in activities that bring joy and relaxation, such as reading, gardening, crafting (or in my case, playing a video game) can provide a much-needed break and can allow your mind to disengage from stressful through processes in a healthy way.
Combating Intense Emotions
Dealing with intense emotions related to politics requires proactive measures that ensure you are coping with these emotions in a healthy way.
- Acknowledge Your Emotions: Validate your own feelings – whether they are rooted in fear, anger, frustration, confusion, exhaustion, or any other emotion – without being hard on yourself. Your emotions are normal, natural responses to your situation, and acknowledging that it is acceptable for you to feel the way you feel can be comforting. You can also look into healthy coping mechanisms for negative emotions, such as evaluating how you can express yourself in those moments or how you can build resilience in the future.
Some people feel better after writing in a journal or indulging in a self-care routine. For example, when I start to feel like my emotions are spiraling, I will go the (albeit, very cliche) route of taking a hot bath – Epsom salt and bubbles, candles, a locked door so my dog won’t jump in the bath with me…the whole nine yards.
- Focus on Actionable Steps: Channel your energy into constructive activities such as volunteering, campaigning, or supporting causes that align with your values. Small actions can create a sense of empowerment and purpose.
If anyone knows the Serenity Prayer, I’ve developed my own version of it over the years – “don’t worry about the things you can’t change, and do something about the things you can”. To me, this means that I might not be able to change all of the flaws in our political system (as much as I want to), but I can do my part in smaller ways, such as joining other organizations that align with my values and donating some of my time and resources toward those causes.
- Seek Professional Help: If political stress becomes overwhelming, consider talking to a therapist or counselor who can provide professional support and coping strategies.
When I decided to start the Minot Women’s Network, one of the first things I did was talk to my therapist. I’ve been going to therapy regularly for almost two years now, and I knew it was incredibly important to me that I make sure that I don’t burn myself out by diving head first into a massive project that I knew was going to be too big for me to handle alone. I decided that I was going to make this a major priority going forward, because I have been in way too many situations in my past where I didn’t know how to stop myself from getting so utterly burnt out to the point where I would just give up completely. My therapist has been a tremendous help in navigating all of the changes in my life that have occurred, and I will always be an advocate for therapy. I truly believe everyone can benefit from therapy when they have an open mind and a willingness to make their lives better for themselves.
Healthy Coping Mechanisms and Boundary Setting
Establishing healthy boundaries and coping mechanisms is crucial for maintaining your mental health in a positive and productive way.
- Set Boundaries: Define clear limits on political discussions, both online and offline. Politely disengage from conversations that become too heated or stressful.
When it comes to politics online, I’ve caught myself almost getting into comment section arguments many times, and almost always end up deleting the text I’ve typed. I ask myself if this interaction will lead to a positive interaction or open-minded discourse. Needless to say, I usually stick to my instincts and instead choose to scroll on by.
Another boundary I set for myself is with personal interactions – there are some family members that I simply do not engage with when it comes to politics, and that is the healthiest way I’ve found to avoid heated or volatile arguments. Only you can know what your own boundaries are when it comes to personal interactions, and only you can evaluate whether or not an interaction will end up being a cause of stress. Stay vigilant with how a conversation is making you feel, and don’t be afraid to end the conversation early. Advocate for yourself in those situations in order to protect your own emotional wellbeing. - Practice Self-Compassion: Be kind to yourself and recognize that it’s okay to take breaks and prioritize your mental health.
- Develop a Support Network: Surround yourself with individuals who respect your boundaries and support your mental health journey. Engage with friends, family, or networks and support groups who share your values and provide a sense of community and understanding. Social media can have its benefits, too, and being able to meet other people who share common interests and views can help provide a safe space to discuss your thoughts and feelings.
- Create a Safe Space: Designate a physical or mental space where you can retreat and recharge away from political stressors. Maybe it’s a room in your house, or maybe it’s establishing a way to let the people that you live with know that you may need alone time or quiet occasionally.
- Focus on the Present: Practice staying present and grounded, rather than getting caught up in future anxieties or past regrets.
My therapist calls this “ruminating” – moments where my anxiety takes over and I start to pull in worries and stress from other areas of my life. One of the ways I’ve learned to manage my anxiety is through to-do lists and action planning. It sounds very…corporate, but for me, it works to organize my time into things that I can focus on, while weeding out the things that I can’t change or do anything about. It helps me differentiate between the things my anxiety tells me to think about versus the practical and pragmatic steps I can take to work towards a goal or a change I want to see occur.
Navigating today’s political climate can be incredibly challenging, but prioritizing mental health and wellbeing is essential. By recognizing signs of burnout, implementing self-care strategies, and setting healthy boundaries, individuals can manage political stress more effectively. Remember, it’s okay to step back and take care of yourself—doing so ensures you can continue to engage in meaningful ways without sacrificing your mental health.
