Activists can burn out fast. The man behind the ‘Activist Lab’ has solutions.

Activism today often unfolds against a backdrop of nonstop breaking news, punctuated by graphic images of violence and crackdowns. More people are feeling called to speak out and take action, but the emotional toll of a heavy news cycle — combined with the stress of organizing and protesting — can quickly lead to burnout.

Craig Andrade, Associate Dean of Practice and Director of the Activist Lab at Boston University’s School of Public Health, joined GBH’s All Things Considered host Arun Rath to talk about how activists can protect their mental health while staying engaged. What follows is a lightly edited transcript of their conversation.

Arun Rath: I think I want to state from the outset that your advice is not just good for activists; it’s probably good for everybody in these heavy news times.

Craig Andrade: Agreed.

Rath: So, what does the research tell us about the mental health risks that activists face, especially at times like this that are kind of off-the-charts in terms of stress?

Andrade: The reality is that there isn’t a lot of research out there around this sub-population that leans into finding ways to make the change we want to see, resist things that are happening that shouldn’t be happening, and all of that.

It is a long practice of advocates and organizers from broad spectrums of our history across the world — and in this country, in particular — that have really continued to recognize where power needs to be built; make sure that those least involved in the center of our society are involved and get a good shake; or break power in ways that allow for more people to be seen, heard and valued.

Rath: For someone who’s just starting to engage in advocacy, what are the signs to look for in terms of burnout or that their mental health could be at risk?

Andrade: The challenge is that people really need to understand that change often takes a long time to make. The frustration that can happen when people don’t answer an email, don’t open a door or don’t answer a call can be frustrating for anyone who’s trying to move things forward — whether it’s a job, a change in policy, or just in practice.

The idea is recognizing the feelings that can come up — the frustration, the hopelessness, the sadness, the fatigue that leans in. And finding ways to, one, not do this alone and be sure that you are part of a larger collective — a team — that can work and support each other in all kinds of meaningful ways. And two, continue to move through the processes that are part of advocacy and organizing, and make sure that you’re taking good care of each other and yourselves at the same time.

Rath: It’s interesting hearing you talk about that perspective of change taking a long time. But those feelings that you talked about — the feeling of helplessness, we know, is something that contributes directly to clinical depression.

Andrade: Absolutely, yes. It’s like pushing against something that isn’t moving. You get exhausted, you feel frustrated. It weakens you in all kinds of ways.

At the same time, there are some of us who have learned over time to find ways to carry our own weather — to one, understand the hill can be steep, and we have to pace ourselves; two, that we can’t do it alone. I can’t say that enough. And three, we have to find ways to fill our well, and then recognize that nothing worth changing happens easily.

We have to find a way to be comfortable with being uncomfortable and recognize that we have to persist and build an emotional immune system that allows us to move forward in ways when it’s hard for many.

Rath: Let’s talk about those practices. When you’re in a situation where your sensory input is telling you that you’re not having any effect, how do you change that state of mind?

Andrade: I think, first, practice does make one stronger. The more you are involved in the change that we’re looking for in any circumstance — and with any population or with any issues — once you have done this once and again and again, you see the patterns that come forward. You recognize that if someone doesn’t answer your call or doesn’t see what you think is necessary to see or understand why something matters — that’s not unusual. In fact, it’s relatively normal.

We have to be persistent and find ways to deliver the same message that helps people see why it’s important and why they need to pay attention. We also have to think about how we pace ourselves, how we get the rest that we need, how to have someone else stand in when you’re not having the day that you would rather have.

And find ways to take good care of yourself. Make sure that we can decompress; that we see the target and understand the target is worth the effort; that we find ways to fill our well through comedy, laughter, community, meditation and all other kinds of things like that.

Rath: Social media is something that is essential to advocacy, but it’s also so toxic and nonstop. I’m curious if you have thoughts about how activists navigate their online presence in a way that protects their mental health.

Andrade: That’s an important question. You know, we all know that there are trolls out there that will really come after people if they don’t speak, say or believe the way they think they should be believing or acting. It can be dangerous — truly dangerous — and threats can come, so [step one is] acknowledging that.

[Step two is] finding ways to make sure that you consider the safety aspect of the work that you do in advocacy and making change. Find ways to pace yourself, take small doses, and also acknowledge that we have to recruit public safety and other kinds of resources to make sure that we don’t put ourselves at risk — or, if risk is a concern, that we bring in protection in a way that can be sure that we’re not in harm’s way.

Whether it’s counseling or the community that we’re working with, find ways to digest that challenge, those feelings, that upset, and be able to process it and move forward in a way that you can reset and come back for another day.

Rath: Craig, I’ve been a journalist for more than 30 years now. In the last couple of years, I have gone from a situation where I would be telling younger journalists, “Yeah, this is what it was like during 9/11 or the wars in Iraq and Afghanistan,” to “I don’t know what to tell you. I’ve never seen anything like this before.”

I’m so curious, in your work with the Activist Lab, if you’ve noticed trends with what’s happening now and how younger, newer activists are coping.

Andrade: The coping challenge is harder than it’s ever been. We have to acknowledge that throughout history, people have been through incredibly challenging times. At the same time, news didn’t travel the way it does now — instantly, we understand what’s happening. We’re getting that feedback on an ongoing basis so quickly. The ability to step back and take a breath can be harder than it’s ever been.

You don’t have to listen to the news and follow social media every moment. You actually should be limiting the level that you take in so that you can persist. While this feels really personal from the side of the people we’re pushing against, they don’t see it that way. They are going to protect their interests in the best way possible, and we need to do the same. We have to do it as a team and be deliberate about making sure that we take care of ourselves and work with others to take care of each other.