🧠 Mental Health & Burnout Prevention

Why This Matters

Organizing for Palestine is emotionally intense: Witnessing ongoing violence and suffering, facing hostility and opposition, feeling urgency and responsibility, experiencing vicarious trauma, dealing with media censorship and erasure, navigating personal relationships and social costs.

You cannot pour from an empty cup. Taking care of your mental health is not selfish—it’s strategic. Burned out organizers can’t organize. This is a marathon, not a sprint.

Recognizing Burnout

Physical: Constant exhaustion (even after rest), frequent illness (lowered immune system), headaches/body aches, sleep problems (insomnia or sleeping too much), changes in appetite.

Emotional: Feeling numb or detached, loss of motivation or sense of purpose, cynicism or hopelessness, irritability/short temper, anxiety or depression, feeling overwhelmed constantly.

Behavioral: Withdrawing from responsibilities, procrastinating on organizing tasks, isolating from friends and comrades, increased substance use, difficulty concentrating, missing meetings or events.

If you recognize these signs in yourself or a comrade, it’s time to make changes.

Understanding Vicarious Trauma

Vicarious trauma (also called secondary trauma) happens when you’re repeatedly exposed to others’ traumatic experiences—even indirectly through images, videos, news, and stories.

For Palestine organizers: Constant exposure to images/videos of violence, reading testimonies of suffering, following real-time updates on massacres, feeling helpless while watching atrocities, carrying others’ pain. This is real trauma. It affects your brain and body like direct trauma can.

Symptoms: Intrusive thoughts or images, nightmares, emotional numbness, hypervigilance (always on alert), difficulty trusting or feeling safe, changes in worldview (everything feels dark), physical stress responses (panic, racing heart).

What Helps - Limit exposure to graphic content: You don’t need to watch every video to care, you don’t need to see graphic images to organize effectively, it’s okay to scroll past, set boundaries on news consumption.

Process what you’re witnessing: Talk to someone (therapist, trusted friend), write in a journal, create art, join support circles with other organizers.

Remember your agency: You ARE doing something (organizing is action), focus on what’s in your control, celebrate small wins.

Seek professional help if: Symptoms persist for weeks, interfering with daily functioning, having thoughts of self-harm, feeling unable to cope.

Burnout Prevention - Individual Level

1. Set Boundaries - Time: Organizing doesn’t have to be 24/7, set specific organizing hours, have screen-free time, protect sleep (aim for 7-8 hours). Emotional: You can’t fix everything, you can’t help everyone, saying no is okay, taking breaks is okay. Example boundaries: “No phone after 10pm”, “No organizing on Sundays”, “I check news twice a day, not constantly”, “I don’t watch graphic videos”.

2. Take Breaks - It’s not optional. You MUST take breaks. Daily: Step away from screens, go for a walk, exercise, eat proper meals (not just snacking while organizing). Weekly: One full day off from organizing, see friends/family, do something completely unrelated, have fun (yes, you’re allowed joy). Extended: If you’re burned out, take a week or month off, someone else can cover, you’ll come back stronger, the movement will survive without you for a bit.

3. Maintain Other Parts of Your Life - Don’t let organizing consume everything: Keep up with schoolwork, maintain friendships outside organizing, have hobbies unrelated to Palestine, exercise/sleep/eat well, connect with family (if supportive). Why: You are a whole person, not just an organizer. You need balance.

4. Limit News and Social Media: Set specific times to check news (e.g., 9am and 6pm), no doomscrolling before bed, unfollow accounts that only post graphic content, follow accounts that post hope/wins too, take social media breaks (a day, a week, whatever you need). You can be informed without being consumed.

5. Practice Self-Compassion - You are doing your best: You can’t save everyone, it’s not your fault, your efforts matter even if results aren’t immediate, be as kind to yourself as you’d be to a comrade. Replace self-criticism with self-compassion: ❌ “I should be doing more” → ✅ “I’m doing what I can with the resources I have”.

6. Find Joy and Hope: Stories of Palestinian resilience and joy, accounts that share Palestinian culture/humor/art, wins and successes (small and large), community and connection, beauty in the world. It’s not disrespectful to experience joy. Palestinians want you to live fully.

Burnout Prevention - Group Level

1. Create Culture of Care: In your organizing group: Check in on each other (not just organizing updates), notice when someone seems off, normalize taking breaks, celebrate efforts not just outcomes, support members facing challenges. Questions to ask: “How are you really doing?”, “What support do you need?”, “When did you last take a day off?”, “What are you doing for self-care?”.

2. Rotate Responsibilities - Don’t let one person do everything: Distribute tasks, rotate roles, everyone takes turns with hard tasks, no single person is indispensable. Why: Prevents burnout, builds capacity, ensures continuity.

3. Build in Rest and Social Time - Not every meeting has to be business: Start with personal check-ins, end meetings with appreciation, have social events (movie night, potluck, game night), celebrate birthdays/achievements, remember you’re humans, not machines.

4. Debrief After Hard Actions: After intense events (protests, facing opposition, etc.): Gather as a group, share how people are feeling, process what happened, offer support, plan for follow-up care. Don’t just move on to the next thing. Process together.

5. Establish Check-In Systems: Regular check-ins: Weekly (“How’s everyone doing?”), Monthly (“Who needs a break?”), After big events (“How did that affect you?”), If someone’s absent (“Are you okay?”). Create buddy system: Pair people to check on each other, especially for high-stress roles, not judgmental, just supportive.

Crisis Resources

If you or someone you know is in crisis - Canada: Crisis Text Line (text HOME to 686868, 24/7), Talk Suicide Canada (1-833-456-4566, call or text, 24/7), Kids Help Phone (1-800-668-6868 or text 686868, 24/7, up to age 29). By Province: Canadian crisis lines by province. Indigenous-specific: Hope for Wellness Helpline (1-855-242-3310, 24/7, culturally safe). LGBTQ+ specific: Trans Lifeline (1-877-330-6366).

If immediate danger: Call 911 or go to emergency room, tell them you’re in mental health crisis, request crisis intervention team if available.

Campus Resources - Most universities offer: Counseling Services (free sessions, limited number, short-term therapy, crisis intervention, referrals to off-campus support). How to access: Call health center, usually can get appointment within days, may have drop-in crisis hours, virtual options often available. Wellness Programs (stress management workshops, peer support programs, mental health awareness events). Accessibility Services (academic accommodations if mental health affecting studies, extensions, reduced courseload, etc.). Ask about: “Do you have counselors experienced with political activism stress?”, “Is there support for students facing harassment?”, “Can I get more than X sessions?”.

Therapy and Support - Types: Individual therapy (licensed therapist/psychologist, regular sessions weekly or bi-weekly, process trauma/develop coping strategies, can be short-term or long-term), Group therapy (led by therapist, share with others facing similar issues, build community, often more affordable), Peer support (support groups not therapist-led, organize your own with comrades, can be informal or structured).

Finding a Therapist in Canada: Check if covered by student health plan, Psychology Today Therapist Directory, Canadian Counselling and Psychotherapy Association, ask for referrals from campus counseling. What to look for: Trauma-informed, understands political activism, culturally competent, you feel comfortable with them.

Cost: Campus (usually free, limited), Student health plan (may cover 5-15 sessions/year), Sliding scale therapists (pay based on income), Community mental health (free or low-cost), Online therapy (often more affordable). Online therapy options: BetterHelp (subscription, text/video), Talkspace (subscription), Maple (Canadian, insurance accepted).

Coping Strategies

Healthy Coping - Physical: Exercise (walk, run, yoga, dance—anything that moves your body), deep breathing exercises, progressive muscle relaxation, get enough sleep, eat regular meals, limit caffeine and alcohol.

Emotional: Journal (dump your thoughts on paper), cry when you need to, talk to trusted friends, create art (doesn’t have to be “good”), listen to music, spend time in nature.

Mental: Mindfulness or meditation (even 5 minutes helps), grounding techniques (5 senses exercise), limit catastrophic thinking, focus on what you can control, practice gratitude (even for small things).

Social: Spend time with loved ones, have conversations about things other than organizing, laugh (watch comedy, silly videos, whatever), hug someone (or a pet), be around people who energize you.

Spiritual (if that’s your thing): Prayer, connection to faith community, rituals that bring meaning, contemplation.

Grounding Technique (5-4-3-2-1) - When you’re overwhelmed or having anxiety, name aloud: 5 things you can SEE (desk, wall, tree, etc.), 4 things you can TOUCH (chair, fabric, floor, etc.), 3 things you can HEAR (birds, traffic, voices, etc.), 2 things you can SMELL (or like the smell of), 1 thing you can TASTE (or enjoy tasting). This brings you back to the present moment.

Unhealthy Coping - What to Avoid

Watch out for: Substance abuse (drinking/drugs to cope), self-harm, isolating completely, constant doomscrolling, neglecting basic needs (not eating, sleeping, etc.), lashing out at others, ignoring the problem.

If you’re doing these, please reach out for help. No judgment, just support.

Supporting Others

If a Comrade Seems Burned Out - Do: Check in genuinely (“Hey, I noticed you’ve seemed stressed. Want to talk?”), listen without judging, offer concrete help (“Can I take over X task this week?”), respect their needs (“What would be most helpful?”), follow up (check in again in a few days). Don’t: Guilt them (“But we need you!”), minimize (“Everyone’s tired”), fix (let them process their feelings), gossip (keep conversations confidential), take it personally if they need space.

If Someone Shares They’re Struggling - Listen: Give them your full attention, don’t interrupt with your own story, validate (“That sounds really hard”). Ask: “What do you need right now?”, “How can I support you?”, “Have you talked to anyone else about this?”. Suggest resources: “Have you thought about talking to a counselor?”, “Would you like me to help you find support?”, share crisis lines if serious. Follow up: “I’ve been thinking about you. How are you doing?”, offer ongoing support. Know your limits: You’re not a therapist, if it’s beyond your capacity help them find professional support, take care of yourself too.

Long-Term Sustainability

This Is a Marathon: The occupation has lasted 57+ years. This struggle will outlast us. We’re not going to “solve” this by working ourselves to death. What matters: Sustained strategic organizing, building power over time, creating structures that outlast individuals, taking care of each other. You don’t have to do everything now. Pace yourself.

Building Sustainable Movements - Characteristics: Clear roles and responsibilities, regular rest and rotation, culture of care, celebration of wins, learning from failures without blame, connection to joy and hope, intergenerational (not just students). Your organizing group should build for sustainability: Succession planning, documentation (so knowledge doesn’t leave with people), onboarding new members, offboarding departing members well, regular evaluation and adjustment.

Self-Care Checklist

Daily: Eat at least 2 proper meals, drink water, sleep 7-8 hours, take breaks from screens, do something you enjoy (even 15 min).

Weekly: One full day off from organizing, exercise at least 3 times, connect with friends/family, check in with yourself (“How am I really doing?”), do something just for fun.

Monthly: Reflect on your boundaries (are they working?), assess burnout signs, celebrate what you’ve accomplished, plan something to look forward to, reach out for support if needed.

When Needed: Take an extended break, talk to a therapist, adjust your organizing commitments, ask for help.

Resources

Mental Health: Crisis Text Line (text HOME to 686868), Talk Suicide Canada (1-833-456-4566), Kids Help Phone (1-800-668-6868), Crisis Services Canada (find local resources).

Information: Centre for Addiction and Mental Health (CAMH) (Canadian mental health info), Mindfulness Apps (meditation and mindfulness), Campus Mental Health (student-specific resources).

For Organizers: Beautiful Trouble: Sustainable Activism (movement sustainability), The Revolution Will Not Be Funded (radical self-care).

Common Questions

Q: Isn’t self-care selfish when people are dying? A: No. You can’t help anyone if you collapse. Palestinian organizers emphasize sustainability. Taking care of yourself honors their struggle by ensuring you can keep showing up.

Q: I feel guilty taking breaks. A: That guilt is understandable but counterproductive. You taking a break doesn’t worsen the situation. You burning out does. You’re more effective when rested.

Q: Everyone else seems fine. Am I weak? A: No. Everyone struggles, they may just hide it. Opening up helps others do the same. Asking for help is strength, not weakness.

Q: How do I know if I need therapy? A: If you’re asking, you probably would benefit. Therapy isn’t just for crisis—it’s for processing, learning coping skills, and maintaining health. Most people benefit from therapy.

Q: What if I can’t afford therapy? A: Check campus counseling (free), sliding scale therapists, community mental health clinics, online therapy (often cheaper), or peer support groups (free).

Questions? Email mail@berryhouse.ca. In crisis? Text HOME to 686868 or call 1-833-456-4566.

You matter. Your wellbeing matters. This movement needs you healthy and whole, not burned out and broken. Taking care of yourself is an act of resistance. Rest is revolutionary.

Take care of yourself so you can keep fighting.

From the river to the sea, Palestine will be free. 🇵🇸