BURNOUT – AND HOW TO AVOID IT

There’s a strong connection between inner well-being and the ability to drive transformative social change. Yet social entrepreneurs, especially those tackling politically or socially sensitive issues, face an increased risk of burnout due to heavy workloads, heightened anxiety, and constant social pressure.

Behind the scenes, many change-makers across all sectors and regions are struggling with the weight of their work.

In fact, recent research reveals that one in five human rights advocates meet the criteria for Post Traumatic Stress Disorder (PTSD), while 75% are concerned about burnout. The increasing urgency and emotional demands of social justice work have created an environment where burnout is more common than ever.

With our identities often closely tied to the work we do, our sense of purpose and worth can be heavily driven by our efforts to accelerate change. It’s easy to fall into the trap of equating our well-being with our work, seeing the mission as more than just a job—it’s a calling. But this mindset can make it hard to switch off, unwind, and create boundaries.

Burnout warnings may not always resonate because much of our work relies on passion and dedication. We care deeply about the causes and communities we serve. But the work is never truly done, and the blurred lines between work and life (especially in the remote and hybrid work culture many of us have adopted) can leave us perpetually “on.”

Yet research shows that prioritising personal well-being has a ripple effect across socially focused organisations—improving innovation, collaboration, and the overall capacity for impact. Taking care of ourselves isn’t just an act of self-care; it’s a strategic approach to creating more sustainable and effective change.

Nurturing Well-being for Social Change

The idea that inner well-being drives outward impact is not new. Many of history’s greatest leaders, from Gandhi to Desmond Tutu, believed that inner peace and resilience were essential to creating lasting social change. Activists like Audre Lorde have championed the importance of self-care, viewing it not as an indulgence but as an act of political warfare—self-preservation in the face of relentless challenges.

If you’re a changemaker, how can you protect your well-being while still driving positive change? Here are four strategies to avoid burnout and stay grounded in your work:

1. Listen to Your Body’s Wisdom

Burnout doesn’t usually arrive in a blaze of stress and overwhelm. Instead, it creeps in like a fog, slowly engulfing your mental, physical, and emotional energy. Your body often tries to warn you, sending signals that it’s time to slow down, but these cues can be easy to ignore when you’re focused on your mission.

Think of your body as a barometer for burnout. Pay attention to subtle changes—like trouble sleeping, frequent headaches, or a lack of energy. These are often the first signs that you’re heading toward burnout. If you can catch these signs early, you can take steps to reset before reaching a tipping point.

By tuning into your body’s needs, you can create a sustainable work rhythm that protects your well-being and allows you to continue making an impact.

2. Pursue a Co-Passion

Your work might be your passion, but having a secondary outlet—something unrelated to your primary mission—can be incredibly rejuvenating. Whether it’s gardening, painting, or playing a sport, a co-passion gives you a break from the relentless focus on work.

Engaging in an unrelated passion can recharge your energy, spark creativity, and offer a sense of fulfillment outside your professional life. Studies show that people who maintain hobbies or interests outside of work are often more productive and less likely to experience burnout.

Rediscover a passion you had as a child or try something new. The key is to make time for these activities and treat them as an important part of your well-being strategy—not just another item on your to-do list.

3. Establish Boundaries and Know Your Limits

In an always-on world, setting boundaries is essential for avoiding burnout. It’s easy to feel like you need to be available around the clock—responding to emails late at night or checking in on projects during weekends. But this is a fast track to exhaustion and decreased productivity.

Creating boundaries around your work hours, technology use, and personal time is critical for maintaining balance. Make sure you’re clear about your limits with colleagues and clients, and don’t be afraid to unplug completely when you need to. Healthy boundaries lead to more focused, energized work when you’re on the clock.

Remember, setting limits isn’t a sign of weakness—it’s an investment in your long-term effectiveness.

4. Build a Supportive Network

Social-impact work can be isolating, especially if you’re leading a small organisation or working on the frontlines of social change. Surrounding yourself with a community of peers who understand the unique challenges of your work can be a lifeline.

Finding a supportive network of changemakers can help you share the load, gain fresh perspectives, and stay grounded in your purpose. Whether it’s through mentorship, peer networks, or formal groups, connecting with others who share your values can reduce feelings of isolation and reinforce your commitment.

At Grant’d, we’ve seen the power of connection firsthand through our Get Grant’d Bootcamp. While this program equips changemakers with the tools to secure funding, it also fosters a community where participants share their experiences, setbacks, and victories. These conversations create an invaluable sense of solidarity and support. Keep an eye on our website for future rounds of our Bootcamp. In the meantime why not join our official Grant’d community on Facebook.

Final Thoughts: Well-being Fuels Well-Doing

Taking care of your own well-being isn’t just good for you—it’s essential for the success of your mission. By learning to listen to your body, pursuing passions outside of work, setting boundaries, and building a support network, you’ll not only avoid burnout but also enhance your capacity for long-term impact.

At the heart of every successful changemaker is a commitment to nurturing the inner self. By prioritising your own well-being, you’ll be better equipped to bring your vision for a better world to life.