The start of a new year often brings fresh energy and a reinvigorated commitment to creating positive change in the world. For health advocates, this might mean harnessing the power of online platforms to raise awareness, mobilize communities, and drive meaningful change. While the digital landscape offers unparalleled opportunities, it also comes with distinct challenges that can impact our mental and emotional well-being. 

Striking a balance between advocacy and self-care isn’t just important—it’s essential for sustaining this vital work over the long term. By nurturing our own well-being, we ensure we can continue to make a difference while protecting our passion and purpose. 

The Emotional Labor of Advocacy

Patient advocacy is deeply personal. It often involves sharing our own stories or offering support to others navigating similar challenges. While this vulnerability can create meaningful connections, it can also take an emotional toll. The constant exposure to difficult narratives, coupled with the relentless pace of online engagement, can significantly impact our mental and emotional well-being. 

Recognizing Burnout

Burnout can creep in subtly, often showing up as a gradual decline in well-being rather than a sudden crisis. It’s important to pay close attention to warning signs such as: 

• Emotional Exhaustion: This is a core symptom of burnout, characterized by feeling drained, irritable, and emotionally detached. You may find yourself easily overwhelmed, lacking empathy, and experiencing a general sense of apathy towards your advocacy work. 

• Decreased Engagement: A significant shift in your advocacy involvement, such as loss of enthusiasm, lack of motivation, and a sense of detachment from your cause. 

• Cynicism: A growing sense of negativity and criticism towards your own efforts, disillusionment with advocacy progress, and even feelings of hopelessness or despair.  

• Physical Symptoms: It is also possible to experience burnout physically. Chronic fatigue, sleep problems, headaches, or other physical problems may occur. These physical symptoms can further compound emotional exhaustion and decrease your overall well-being. 

Identifying these signs as early as possible is important for preventing burnout from escalating. Taking proactive steps to address these warning signals can protect your well-being and ensure the sustainability of your advocacy work for the long term. 

Online Advocacy and Self-Care: Practical Strategies

Let’s explore some effective strategies for navigating the online world while maintaining your mental health.

1. Set Boundaries

Creating a healthy online presence begins with establishing strong boundaries. Here are some practical strategies to support this: 

1.1. Implement Time Blocking

Time blocking is a powerful time management technique that helps you allocate your time more effectively and avoid digital overwhelm. 

• • Choose a consistent time for planning, such as the end of your workday or the start of your morning. 

• • Identify your top priorities for the upcoming work session. 

• • Estimate the duration of each task and include a 25% buffer for unexpected delays. 

• • Schedule tasks into your calendar, ensuring you have clear focus periods. 

• • At the end of the day, review your progress to adjust and improve your future planning. 

1.2 Create “Tech-Free” Zones

Designate specific areas in your home, such as the bedroom or dining table, as technology-free zones. This simple step encourages a healthier balance between online and offline life, helping you recharge and stay present in the moment.

1.3. Use Website Blockers

Tools, such as Cold Turkey1, Freedom2 and StayFocusd3 restrict access to distracting sites during designated work periods. These tools help you maintain focused attention on your tasks by removing the temptation to engage in non-productive online activities. By creating a distraction-free digital environment, you can stay on track and accomplish your goals more efficiently.

2. Leverage Online Tools and Resources

2.1 Social Media Management Tools

Schedule posts in advance, analyze engagement metrics, and track mentions of your cause or keywords with tools like Buffer.4 This not only saves you time and effort but can also provide valuable insight into how people are engaging with your content.

2.2 Mental Health Apps

There’s a wide variety of mental well-being and stress management apps available to support your mental health. These apps offer a range of features, such as guided meditation, mindfulness exercises, breathing techniques, and relaxation practices. Regular use of these tools can improve focus, reduce stress, and help you cultivate a sense of calm, making them valuable companions for maintaining emotional balance in a busy digital world.

3. Curate Your Feeds 

Finding a balance between staying informed and protecting your mental health is essential. Curate your online feeds to minimize exposure to negativity by unfollowing or muting accounts that consistently trigger feelings of anxiety, anger, or hopelessness. This intentional approach to managing your digital environment can have a positive impact on your overall mood, helping to reduce stress and lower the risk of burnout.

4. Share Your Truth On Your Terms

Authenticity is important in advocacy, but it’s equally important to prioritize your well-being. Remember you have the right to control what you share and when. Avoid oversharing or disclosing information that may make you feel uncomfortable or unsafe. 

5. Cultivate A Supportive Online Community

Advocacy is not a journey meant to be traveled alone. Building a supportive network is important for both personal well-being and professional growth. Such a network becomes a safe haven where you can express frustrations, celebrate wins, and process complex emotions without judgment. Personally, I’ve found immense validation, encouragement, and friendship through connections with fellow advocates. These relationships have not only enriched my journey but have also inspired me to keep moving forward. By working together, we can amplify our collective impact and achieve far greater success in advancing our advocacy goals. 

6. Develop Strong Communication Skills

Strong communication skills are essential for effective online advocacy and vital for maintaining your self-care. By practicing active listening, engaging in respectful and constructive dialogue, using “I” statements, and mastering de-escalation techniques, you can cultivate a more positive and supportive online environment for yourself and others.

7. Know That It’s Okay to Say No

It took me a long time to learn that it’s okay to say no. When I first became a patient advocate, I felt compelled to say yes to every opportunity, believing that doing so was necessary to make a difference. Over time, I realized that declining opportunities that don’t align with my priorities or that overextended my resources is not a failure—it’s an essential act of self-preservation. By setting boundaries, you create space to focus on the initiatives that matter most to you and where your efforts can have the greatest impact. In the long run, honoring your limits enables you to show up more fully for the causes and communities that inspire you.

8. Prioritize Self-Care

Prioritizing self-care isn’t a luxury—it’s a necessity for sustainable advocacy. Actively nurturing your physical, mental, and emotional well-being is essential for maintaining your passion and effectiveness over the long term. 

• Make Time For Yourself: Schedule regular breaks from screens to give your mind and body a chance to rest and recharge. Disconnect from the constant influx of information and dedicate time to activities that bring you joy and relaxation. 

• Physical Wellness: Ensure you’re taking care of your body with regular exercise, a balanced diet, and sufficient sleep. Advocacy work can be demanding, and maintaining physical health helps you stay resilient and energized. 

• Engage in Activities You Love: Invest time in pursuits that bring you fulfillment, whether it’s spending time in nature, connecting with loved ones, diving into a favorite hobby, or enjoying a good book. These activities reduce stress, lift your mood, and provide a much-needed reprieve from the demands of advocacy work. 

• Celebrate Your Wins: Take time to acknowledge and celebrate your achievements, no matter how small. Recognizing your efforts—even the seemingly minor ones—can boost your confidence, sustain your motivation, and remind you of the impact you’re making. 

Remember, self-care isn’t selfish—it’s an investment in your well-being. By prioritizing yourself, you’re better equipped to show up fully for your advocacy work and the communities you serve.