How to Be an Activist as a Sensitive Person
Highly Sensitive folks often struggle to fight for issues that are important to us. I’ll guess that you have a lot of empathy for the injustice in the world and sometimes feel so overwhelmed by the emotion of it all that your capacity to help create change is limited. You want to show up so badly, but end up feeling frozen, overstimulated, and riddled with guilt for not doing more. It’s even more difficult if you are a Highly Sensitive Black, Indigenous, or Person of Color (BIPOC) who is also managing intergenerational trauma and feeling unsafe.
Perhaps some of these reflections from HSPs sound familiar:
I feel guilty for not acting fast enough, that I’m complacent while processing.
I feel like I’m never doing enough.
I want to use my gifts without overriding my sensitive needs.
I want to set boundaries around news, but still stay informed.
I give so much, then feel drained and guilty for not doing enough.
I want to attend protests, but feel easily overstimulated and burned out.
I want to engage with the issues and still protect my energy.
I want to show my genuine support and presence, but feel anxious about protesting.
My overwhelming empathy leaves me silent.
I feel guilty about having the privilege to take breaks.
The thing is, dear HSP, despite having all that feeling, you are not necessarily meant to be the warrior or the fighter on the front lines. You are the one who stands back to observe the danger and alert the others. Your brain is able to notice all the little details and put everything together to help others understand what changes need made for the greater good. We need to think before we act and get easily overstimulated, but we can support the warriors so that everyone is working from their strengths. We are the observers, the feelers, the healers, the teachers, the artists, the organizers. Just like in society where there are multiple jobs, there are also multiple roles in activism and creating lasting change.
How to Stay Engaged Without Feeling Overwhelmed or Guilty
The biggest obstacle to contributing to change is getting overwhelmed, not knowing what to say or do, and then becoming more incapacitated by guilt. This is especially true in regards to the fight against racial injustice we’re experiencing right now as I write this. It’s important that we allow ourselves to show up a bit differently and not get trapped into comparing ourselves to others.
Take Time to Process and Reflect - You will feel an urgency and pressure to act and to speak up immediately, but remember that our brains are wired to process and reflect before engaging. Give yourself time to observe your surroundings and synthesize your thoughts. You’ll be able to make a much bigger impact if you think things through, notice what’s needed, and fill in the blanks of what’s not being said clearly.
Feel Your Feelings - Staying present to the injustices of the world is painful. You will be overwhelmed with emotion at times and your heart will be hurting for those who are suffering. This empathy will allow you to understand and connect to people in ways non-HSPs won’t be able to do. Please feel your feelings, take time to cry, scream, journal, express yourself, and/or get support from a therapist. If you’re a white HSP, please don’t ask your BIPOC friends to hold space for you since they are feeling exhausted and scared. They most likely need you to find support on your own so they can take up some space.
Take Breaks - To avoid burning out and getting overwhelmed, make sure you pace yourself and take breaks as often as you can. Don’t give everything away! Even taking 5 minutes to unplug a few times a day can make a big difference.
Set Boundaries - It’s very important to create boundaries around how much news you consume, time spent on social media, and how much energy you give. If you don’t set limits, you will end up overstimulated and not be able to show up at all. Think about the different types of boundaries you may need and how much of each you are sustainably able to give - time, energy, emotional labor, physical space, etc.
Ground and Regulate - Take time to calm your nervous system and regulate the storm of emotions you’re most likely feeling. There are many ways to self-soothe so find what works best for you. A few of my favorites include getting out into nature, doing gentle yoga, and mindful breathing.
Keep it Sustainable - Remember that there are many ways to show up and contribute. It’s important to choose activities that you can maintain long-term. For instance, instead of going to one protest and then feeling totally drained for weeks, instead show up in smaller ways over the long haul. Remember that you are one piece of a much bigger puzzle, you don’t have to do it all yourself.
Give Yourself Permission to Make Mistakes - I know this is MUCH easier said than done, but oh so necessary. Your perfectionist tendencies or inner critic may begin to surface and tell you that your efforts are only valuable if you’re doing everything, saying just the right thing, or doing what everyone else is doing. Although I have made mistakes along the way, saying the wrong thing has actually been the most educational in learning about the experiences of others.
What Ways Can You Show Up?
Having been a street activist for many years, I protested in New York City, Washington D.C., Philadelphia, Baltimore, and in my local community. I carried signs, gave speeches, went door to door, risked getting arrested, and so forth. As I’ve gotten older though, I am more easily overstimulated and don’t have the same capacity I once did. What I realized through my younger experiences is that there are many ways to make an impact. I encourage you not to get discouraged if you are unable to attend protests and rallies or show up as often as you would like to.
Here are a few ideas to get you started:
Donate money or supplies to organizations on the front lines.
Support BIPOC-owned businesses and social media accounts.
Sign and share petitions.
Advocate and educate during conversations with family and friends, colleagues, and in online communities so BIPOC folks don’t have to do the emotional labor.
Learn, research, synthesize information, and educate others.
Work behind-the-scenes for organizations or at protests to make signs, design graphics, make food, and so forth.
Offer your skills to the “warriors” on the front lines to support them with meal prep, bodywork, therapy, pet sitting, childcare, hair cuts, graphic design, or any other way you can help.
Sensitive folks have big hearts, but get easily overwhelmed and often feel guilty when not showing up the way they would like. No matter what you’re doing, it’s important to align your actions with your Sensitive Strengths and innate abilities. Just like in society where there are multiple jobs, there are also multiple parts in fighting injustice and creating lasting change. Give yourself permission to show up differently, take breaks when you need them, and take time to process your big feelings. This will help you create a bigger impact without getting burned out.
