How to Fight Against Oppression Without Burning Out

In an ever-changing environment, oppression is still extremely prevalent in our society. There are multitudes of instances of oppression that people experience every day. Fighting against oppression is something that one may take on, and many do. Activists every day feel the weight of a society that is continuously impacted by mistreatment, especially because many activists’ identities are impacted by oppression. ​

These constant states of stress can result in burnout. Christina Maslach defines burnout as “a syndrome of emotional exhaustion, depersonalization, and reduced personal accomplishment that can occur among individuals who work with people in some capacity.” Burnout leads to someone feeling mentally, emotionally, and physically exhausted. This can result in people feeling extremely frustrated, disillusioned, uncaring, and cynical. Those involved with fighting oppression and being social justice activists can be extremely debilitating because of the high expectations they place on themselves. There is hope that they can make a significant difference in the world around them, and the emotional labor they experienced when the results are not what they expected. ​​

Activists often shoulder not only their personal challenges but also the burden of collective trauma. Many balance their advocacy with work and family responsibilities, all while tending to their own mental health. This combination of pressures can quickly result in exhaustion.

Symptoms of Burnout
Burnout can manifest in various ways. Here are five different categories:

1.  Affective manifestations: characterized by changes in mood, often related to depression and anxiety
2. Cognitive manifestations: characterized by lags in attention, memory, and concentration
3. Physical manifestations: characterized by health challenges such as headaches, high blood pressure, and illnesses
4. Behavioural manifestations: characterized by behavioural changes that impact productivity and health, ranging from increased procrastination to substance abuse
5.  Motivational manifestations: characterized by diminishing drive and increased feelings of alienation and despondency

Tips for Avoiding Burnout

Set Boundaries
​Knowing when to say no or step back is essential for protecting your mental health and sustaining your activism. Setting boundaries might mean attending fewer events or making space for quiet moments away from the noise. You don’t need to be present at every battle to remain part of the movement. Taking a step back from doom-scrolling social media is also important. 

Create Support Networks
Stay close to people who understand and affirm your experiences. Chosen family and community groups can provide a sense of emotional safety, while peer support offers space to process challenges and ease feelings of isolation. Connection is vital.

Celebrate Small Wins
Recognizing progress, even if incremental, fuels resilience. Victories don’t always have to be sweeping to be meaningful.

Engage in Joyful Resistance
Bring art, music, humor, or other joyful practices into activism to help keep the spirit strong. These reminders ground us in the vision we’re striving for—a life that is vibrant, fulfilling, and free.

Prioritize Mental Health
Therapy, meditation, and other wellness practices aren’t extras—they’re vital acts of care. The Trevor Project’s 2023 report shows that LGBTQ+ youth who embrace mental health support grow stronger and more resilient—and the same is true for adults

Take Tech Breaks
Social media can be a powerful tool for activism, but it can also take a toll. Taking regular breaks helps you recharge—sometimes even a short log-off can bring clarity and peace. Remember, fighting oppression doesn’t always need to be loud or public to make an impact.

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References:
Chen, C. W. & Gorski, P. C. (2015). Burnout in Social Justice and Human Rights Activists: Symptoms, Causes, and Implications. Journal of Human Rights Practice Vol. 7(3), 366-390. https://doi.org/10.1093/jhuman/huv011
Harris, C. (2025). Activism and Burnout: 6 Ways to Care for Yourself While Fighting for Change. Out Front Magazine. https://www.outfrontmagazine.com/activism-and-burnout-6-ways-to-care-for-yourself-while-fighting-for-change/ 
Pigni, A. (2017). Preventing burnout in the new era. Psychology Today. https://www.psychologytoday.com/us/blog/the-idealist/201702/preventing-burnout-in-the-new-era

Author

Lauren Rich, Clinical Intern