Addressing Co-Occurring Fatigue: Compassion, Political, Oppression, and Advocacy Burnout

I’m writing this blog about addressing co-occurring fatigue—compassion, political, oppression, and advocacy burnout—because of the current political climate. A lot of people, especially those in helping professions like social work, are struggling or even feeling paralyzed by the dramatic changes and their insufferable negative impact on vulnerable and marginalized communities. Many of us are witnessing injustice firsthand while simultaneously experiencing these overlapping forms of fatigue ourselves. It’s overwhelming. So, I thought it would be helpful to write something for myself, my team, my interns, and all my fellow advocates around me who are navigating this difficult reality.

Fatigue, in its many forms, often stems from prolonged stress and emotional exhaustion, and it deeply impacts one’s ability to empathize with others—whether patients, loved ones, or colleagues. This exhaustion manifests as cynicism, detachment, and a loss of joy in one’s work. Over time, it can spiral into depression, secondary traumatic stress, and stress-related illnesses.

Political Fatigue, often referred to as Activist Burnout, emerges from the overwhelming demands of advocacy in today’s frightening and uncertain political environment. Similarly, Oppression Fatigue results from the relentless toll of daily microaggressions, rejection, inequities, and invisibility. These experiences, rooted in systemic privileges and injustices, create a heavy and exhausting burden. Addressing these forms of fatigue requires self-awareness and intentional strategies for wellness, both individually and collectively.

What Can Be Done to Avoid Burnout (especially for busy busy bees!)

Preventing burnout requires a combination of intentional self-care, emotional resilience, and mindfulness. For advocates, taking care of oneself is not a luxury but a necessity for sustaining the work.

Mindfulness meditation:

Trust me—it works. Taking just five minutes a day for focused breathing can make a world of difference (I used 5 mins because I know If you are like me setting a meditation goal at 10-15mins at first seems impossible). It fosters self-awareness, helps manage stress, and brings a sense of inner peace, especially when you’re feeling overwhelmed by the demands of advocacy or life in general. Close your eyes, let yourself breathe deeply for those five minutes, and allow your nervous system to reset. Personally, I use a children’s visual timer so I don’t have to rely on my phone during this mental sanctuary. It’s a simple, distraction-free way to carve out those precious moments of clarity and calm in an otherwise busy day.

If you’re unsure where to start with meditation or don’t believe it will work for you, just start small and simple. Close your eyes and take 10 deep breaths. If the silence feels overwhelming or brings up anxiety or intrusive thoughts, try shifting your focus:

1. Notice your bodily sensations: Pay attention to things you usually overlook. For example, I like to notice how smooth and strange the inside of my mouth feels—it’s oddly fun and calming! Sometimes, I even count my teeth—it’s simple, grounding, and surprisingly soothing. Discover something new about your body!
2. Observe your surroundings: Tune in to details you might have missed. You can try the “5 things meditation”: identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
3. Focus on a loved one (or your pet): Picture them in your mind and repeat loving wishes, such as, “May you be happy. May you be at peace.” When I’m overwhelmed, I simplify this by repeating, “I love you, I love you,” and envision sending love and light to them, imagining an invisible connection that brings us closer.

There are so many types of meditation, but I think the most important thing for advocates is simply taking a mental break. It’s about being fully present with yourself—your mind, emotions, body, and the current moment—without dwelling on the usual stream of thoughts. Personally, I love meditating on emptiness and silence; sometimes, that’s exactly what I need to recharge.

For beginners, though, I suggest keeping it simple, short, and less reflective at first. The goal is to make it easy to maintain as a consistent practice. Over time, you’ll find what works best for you—and trust me, even these small steps can make a big difference.

Self-advocacy:

Prioritizing your own well-being means learning to set boundaries in both personal and professional spaces. While it can feel incredibly difficult to establish these boundaries, it’s essential to see them as a way to protect your values and nurture healthier relationships with others. Speaking as someone who has struggled with this (and let’s be real, I’m still working on it), what has helped me is envisioning what I need to make the flow of my life feel more breathable. Do I need time boundaries? or emotional and mental? financial? It starts with creating a clear vision of what you need and then taking actual steps to set those boundaries—and most importantly, staying consistent with them.

Consistency is key, not just for you but for the people around you. When you stick to your boundaries, others will begin to adjust and respect the positive changes you’re making. It’s not always easy, but it’s worth it. As Rumi beautifully says, “When you start to walk on the way, the way appears.” Taking even one small action to set a boundary can provide clarity and show you what else you might need to create a healthier, more balanced life..

Positive neuroplasticity:

Reframe negative thoughts with curiosity instead of judgment. Approach self-critical thoughts like a “curious detective,” observing them with a sense of wonder rather than harshness. Personally, I like to channel my inner Sherlock Holmes—complete with a British accent—and say to myself, “Hmm, the game is afoot. What is it that I’m missing here?Where is the evidence? Is this helpful for me? What are my values again?” This playful approach not only makes the process less daunting but also adds a bit of humor and joy to the task of challenging negativity.

While tools like CBT worksheets are incredibly helpful, a quick and effective way to disrupt negative thinking is to infuse humor and lightness into the process. Sometimes, laughter and curiosity are the best tools for building resilience and cultivating healthier coping strategies.

Practical Self-Care Tips

Simple, everyday actions can make a significant difference in preventing burnout:

• Focus on the basics: Eat nutritious meals (If you are busy, cook and plan ahead!), get quality sleep (7-8 hours!), and incorporate movement into your day—whether yoga, stretching, or a short walk during work hours. 5-10 mins can make a huge difference. What is most important is the consistency. STAY HYDRATED - symptoms of dehydration mimics symotoms of anxiety and burnout- did you know that?
• Stay Hydrated – Did you know that the symptoms of dehydration can mimic those of anxiety and burnout? It’s true! Fatigue, difficulty concentrating, irritability, and even feelings of overwhelm can all be linked to not drinking enough water. Staying hydrated isn’t just a physical need; it’s a simple yet powerful way to support your mental and emotional well-being. So, grab that water bottle and make hydration part of your self-care routine!
• Engage in creative activities: Drawing, playing music instruments, or exploring hobbies can help recharge your mind. When was the last time you created your NEW music playlist? ;) Sing, dance, cook, and express yourself through art.
• Unplug from digital devices: Set aside 60 minutes a day to engage in offline activities, such as reading a book, enjoying “deep play,” or reflecting through journaling or talking with your loved ones.
• Stay connected: Nurture relationships with friends and loved ones to maintain a sense of community and support. For advocates, make sure you have a regular check in with your fellow advocates who share your values, dreams, struggles, and love.
• Take Small Breaks: Spend at least five minutes decompressing, breathing deeply, or reflecting—whether it’s before bed or during the day. And take those breaks seriously! Even a short pause can make a big difference in resetting your energy and focus. You can keep it simple by stretching or doing a quick 5-minute meditation. I highly recommend using a timer that’s not your phone to avoid distractions. Personally, I love using a children’s visual timer, but a cooking timer works just as well. If you’re keeping your eyes open, try a sand timer for something calming and tactile. The key is to be creative and, most importantly, consistent. Small, intentional breaks can go a long way in supporting your mental and emotional well-being.
• Explore Something New: Discover new music, hobbies, or meaningful activities that bring joy and variety into your routine. While this might feel challenging if you’re busy, starting small can make it easier. Try exploring something new with your partner, fellow advocates, or friends. If starting something new on your own hasn’t worked for you in the past, it might be that you just need some loving company to keep you accountable and motivated. A sense of community and love is one of the best antidotes to advocacy and political burnout. Sharing these experiences with others not only helps you stay engaged but also reminds you that you’re not alone in your journey. Whether it’s cooking together, learning a new skill, or simply connecting through shared interests, building those bonds can restore your energy and strengthen your resilience.

Staying Informed Without Overload

Being informed is essential for effective advocacy. Having the right information helps maximize the impact of your efforts while reducing inefficiency. However, there’s a fine line between staying informed and becoming overwhelmed.

• Limit news consumption to reliable sources.
• Allocate specific times to stay updated, and avoid doomscrolling.

Habitualizing Self-Care

Most importantly, self-care routines must become habits, practiced not just during crises but in moments of stability. These habits serve as a form of crisis prevention, helping you build resilience over time.

Remember: “You can’t think your way into right action; you can only act your way into right thinking.”

By actively incorporating self-care into your daily life, you can sustain your advocacy efforts and ensure that your own well-being doesn’t take a back seat in the process.

This blog is for all of us trying to navigate this difficult and emotionally demanding work. Together, we can support each other and create healthier ways to sustain the change we hope to see in the world.