How do you cope with burnout and compassion fatigue in social justice work?

Within any field of work that requires you to use compassion, empathy and other features that dip into our emotional intelligence, there is a need to pay attention to the signs that our body and brain are sending letting us know that things aren’t “OK”. Paying attention to and acknowledging the signs are a first and necessary step. The reality is that at times we cannot stop to look after ourselves, so it is vital that we have the right resources or support systems in place - just in case. Also, people who have a positive and optimistic personality are more likely to seek out supports in times of stress than others. Being mindful of the diverse needs of teammates is also important, it’s not a one size fits all approach.

Unfortunately, I have witnessed many great social justice advocates and DEI practitioners struggle from compassion fatigue. I have even personally dealt with it. Most folks who work in these areas do so because they genuinely care about the wellbeing of others. But here is the thing... Vicarious trauma is real. Burnout is real. Exhaustion is real. When we find ourselves operating on an "empty tank" and experiencing compassion fatigue, we have to acknowledge it and prioritize our mental, emotional, and physical wellbeing.

How do you tell a fish it swims in water? One of the reasons it's hard to recognize when you are burning out is because you are having the same experience as everyone around you. This makes recognizing burnout and believing you can change it harder. But you can eliminate your burnout without leaving the field. The first step is recognizing and admitting you are struggling. Here are some signs you might be burnt out: ???? You feel resentful or frustrated with your job. ???? You wake up feeling exhausted, dread, or anxious before the day starts. ???? You're short or reactive to those around you. ???? You don't feel valued, appreciated or supported at your job. ???? You have a disproportionate emotional response to small inconveniences

Tapping into my experience as a medical doctor in high stress situations, I remember slipping into sadness, and fatigue. I did not have the words to express this well then as I do now. What I did find helpful was sharing with my colleagues and friends - people in the similar circumstances, as well as my grandparents ( that’s seeking wisdom from those who have walked life and care about you). These helped me reframe my experiences and empower my ability to help while caring for my own well being. Do share and surround yourself with support systems sooner than later!

It's crucial to recognize the signs of burnout and compassion fatigue in social justice work. Burnout stems from prolonged stress and lack of support, leading to exhaustion, while compassion fatigue results from repeated exposure to trauma and injustice, leading to empathy depletion. Signs include feeling overwhelmed, detachment, physical symptoms, and loss of interest. Acknowledging these signs and seeking support is vital for well-being. Encourage open communication, self-care practices, and seeking professional help when needed. Prioritize mental health and foster a supportive environment to sustain resilience and effectiveness in social justice advocacy.

If you are part of a religious or spiritual community, then utilize prayer and meditation to nurture your inner strength and to seek guidance on what improvements you can make going forward.

Two things: - I completely unplug from social media and technology at least a couple days every quarter - no matter what is going on. Overstimulation and desensitization is a thing and I completely disconnect in order to reset. And I usually use those days to surround myself with nature and reconnect with the part of myself that has nothing to do with performance or accomplishments - just being. I also nap...take more long naps. - I focus on what I can control. I can't control systemic oppression but I can control offering safe spaces and support to those that need it, even if it's just one person that day. I can control contributing and giving to relevant organizations that support my cause. I can control my own self-development.

Be sure you have developed several self-care strategies and tools. This way you have a prepared list of activities you can do. This could include exercising, getting a massage, taking a nice walk, watching your favorite show, reaching out to your support network (be sure you have established one), speaking with a coach, mentor or counselor, spending time with friend and/or family, praying, meditation, etc. You have to know what refreshes, recharges and re-energizes you! This is important and it is NOT selfish. You can't help , advocate and support others if you do not first take care of yourself. Remember the oxygen mask on the airplane, you have to put on your mask first before you can help others.

Recognize that self-care is so much more than getting a massage or pedicure, it’s the state of mind you are in while doing those things. You can sit on a beach in a beautiful place and still not practice self-care if you’re still thinking about work and all that you have to do when you get back, which is causing you stress in your entire body. I often tell my students that burn-out is not an “if”, it’s a “when” when you are a Helper as social justice advocates (CHWs). Self-care is your mind and body saying, “what do I need to take care of me at the moment?”, and doing that thing(s). Always check in with self when doing social justice work. Remember, we can only be the best advocates to others when we are helping and taking care of self!

It is important to be empathetic towards your own needs and make time for self-care. Don’t be a hero and take tighter deadlines than needed or more assignments than you can handle. Reach out for help when needed. Raise flags if projects are going off-track to avoid last-minute stresses. Setting clear boundaries on what you can and cannot do helps set expectations and manage burnout.

Incorporating mindfulness practices can be a powerful tool in this process. Dedicate time daily for activities like meditation, deep breathing, or yoga, which help center your thoughts and reduce stress. Embrace the concept of learning and growing by reflecting on your experiences, acknowledging your progress, and being open to new perspectives. Establish clear boundaries to maintain work-life balance and prevent overextension. Engage in a supportive community where you can share experiences and learn from others. By prioritizing self-care, mindfulness, and continuous learning, you can maintain your passion and resilience in social justice work, ensuring long-term effectiveness and personal well-being.

Learning about the people you work with and the environment you are in is also important. Asking the right questions with empathy can help us understand where the other person is coming from. While our own tensions may seem overwhelming, it is important to step back and see the situation from the other person’s point of view. This is a huge win in beating stress, avoiding unnecessary conflict and inefficiencies.

These are all great suggestions. I have found self-care and mindfulness are crucial. And are even better when supported by those spiritual resources-communal or individual ritual, or daily habits to ground us deeply.

We often think of burnout as external. Meaning, the lack of funding, harmful policies, etc. But burnout can also be internal. Social justice is a field that is needed because systems of oppression have created inequities in our society. And we often forget that those of us working in this field also internalize the messages that the patriarchy, white supremacy, and toxic capitalism send out about our worth, value, role, etc. This internalization creates internal burnout that needs to be address. When you learn how to undo the socialization you have received from systems of oppression, it is easier to navigate fighting for change without burning out.

We need to accept that we cannot fix everything. And a small positive impact is far better than none at all. It can feel overwhelming at times but keep celebrating the small wins.

A community of practice is great, but also make sure to find a few people that you really have close relationships with - people you can cry with and vent to and laugh with, people you can just sit with. Relationships can hold you up when it feels like too much.

WHO, in 2019, recognised 'burnout' as an “occupational phenomenon”. Workplace stress was a challenge that employees have always faced but it grew manifold during the pandemic disruptions. Studies have shown that mental wellness is neither an isolated phenomenon nor one that should be taken lightly. Seek help at the early stages of burnout by speaking to others who may be going .

Social justice work can be a difficult and disheartening journey, especially when you encounter resistance or indifference. One has to seek support & seek solidarity with those who share your vision, values, and goals to carry on the work of social justice. it is more of sharing experiences and learn from others to understand their experiences & work. We should also learn to appreciate and recognise good work done by others and take good out of it and practice which will keep you motivated & confidence.

Find others in your field to speak to, support groups, networking events, and online communities. Fatigue can feel isolating but there's always someone out there who's been through something similar.

Don't lose your spark! Remember yourself and your passions. What are the things that brought you joy years ago and how can you incorporate those into your life?

Making time to speak to someone you trust about the challenges you experience. Whether that be a Coach, Ally or trusted friend. Allowing yourself downtime to process your emotions and to fill your cup with things that make you happy and edify you. The work you’re doing is powerful, necessary and important, so making space for yourself to be your best self should be a priority for you, without guilt.

There are things you do for work, for others, and for you. Sometimes you need to prioritize yourself more than you are used to. Something inside of us tells us that is not ok.. but it is a lie.