Protecting your mental health as an Animal Activist.

Every year, 1 in 4 people will face a mental health struggle. It can happen to anyone, at any time of life.

Due to the nature of our work, Depression, PTSD, isolation, withdrawl, obsession and burnout are common problems faced by activists when the pressures of working for the cause, become too much of a burden. The light goes out. The images, experiences and knowledge faced in the quest for animal rights, from research to rescuing, expose us to the true horror inflicted on animals by the human race.

The range of emotions felt as an activist are completely normal responses, but there are times, when everything seems impossible, and people find themselves in a dark place. That’s something important to talk about. We all have a point when we’ve reached maximum exposure and need to regroup, and this is something we need to take time to do. Not just for the sake of animals, but for ourselves, for if we have no balance in life, we’ll be unable to continue working towards the very things most important to us.

Fortunately in recent years, much progress has been made in the mental health field, also in removing the archaic belief that experiencing a mental health condition meant that people were somehow a failure, weak, or otherwise lacking. There is no shame in seeking help, and there is nothing fundamentally ‘wrong’ with any one of us who walks into this unpredictable entity.

When we start on the activism path, we are aware that there will be times of considerable discomfort. By choosing a life dedicated to making a difference, it shows a focus on a priority other than ourselves, and that’s how we make a change in the world. It is easy however, to become so absorbed in the movement that we don’t recognize the signs that we need to spend some time on ourselves; until our brain starts screaming at us.

You must take care of yourself, take breaks, and stay connected. If you don’t offset the impact that being an activist has on your emotional wellbeing, you will run into trouble. We’ll talk about self care later in this article.

---

: : Depression
Depression is the most common mind condition to affect activists, and as it is a much more complex problem than having a bad day or two, it can be difficult to shake off alone.

There are a number of symptoms which may be present, and this list is not exhaustive:

• Difficulty concentrating, remembering details, and making decisions
• Fatigue and decreased energy
• Feelings of guilt, worthlessness, and/or helplessness
• Feelings of hopelessness and/or pessimism
• Insomnia, early-morning wakefulness, or excessive sleeping
• Irritability, restlessness
• Loss of interest in activities or hobbies once pleasurable, including sex
• Overeating or appetite loss
• Persistent aches or pains, headaches, cramps, or digestive problems that do not ease with treatment
• Persistent sad, anxious, or “empty” feelings
• Thoughts of suicide, suicide attempts

If you notice you have any of these symptoms, and that the way you’re feeling is lasting six weeks or more*, or you feel overwhelmed, consider making an appointment with your doctor to find out which talking therapies are avilable in your area. Medication is an option, but should only be used in the short term, if at all. All of the prescription drugs available for mind conditions, have the potential to cause suicidal thoughts, anxiety, and escalate frustration to physical anger. They also don’t treat the cause. Counseling and CBT(Cognitive Behavioural Therapy) can be particularly useful for activists.

For a more informal, less urgent approach, In Defense of Animals runs a helpline specifically for animal activists, you can also get confidential support from the Samaritans, and information on your local services will be readily available from your GP, and community offices.

---

Mental health is essential for animal activists to pay attention to. The very nature of our work puts us at greater odds of experiencing a problem. By practicing self compassion, looking after ourselves and seeking support, we will be able to continue helping animals.

---

: : Post Traumatic Stress Disorder

PTSD is commonly thought of as a condition affecting War Veterans and emergency responders. Whilst this is often the case, they are not alone in their suffering, activists too are confronted with shocking images, in person and online.

After being present during, or witnessing a traumatic event, it’s normal to feel scared, angry and confused. If these symptoms persist or get worse, it’s possible that PTSD has developed. Symptoms can disrupt lives and make it hard to keep up with even basic daily activities.

It is estimated that even amongst the general public, 1 in 4 people who view graphic content online and disturbing news reports, develop adverse effects. It is for this reason, limiting your avoidable exposure to that which is ‘necessary’, is wise.

There are four main types of PTSD symptoms:

1. You may relive the event. Bad memories and images which appear in your mind unexpectedly, and can be so strong it feels like you’re reliving the experience. These intrusive thoughts are known as flashbacks.
2. You may avoid situations which remind you of the event, including using distraction or avoiding seeking help which would mean having to deal with, or talk about distressing thoughts and images.
3. You may feel emotionally numb, and find it difficult to express your feelings. You may find you keep an emotional distance from people, even those you love. You may forget parts of the traumatic event or not be able to talk about it, this is one way our brain tries to protect itself; by closing off to the discomfort of remembering. You may also find you are no longer interested in activities you were in the past.
4. You may be on edge, and constantly alert. This prolonged state of emotional arousal can cause you to suddenly feel angry or irritable, always feel on guard, have trouble concentrating and sleeping, and be startled when someone surprises you unexpectedly.

Other symptoms also may include:

• Physical symptoms for no reason you can think of (called somatic complaints).
• Feelings of shame, despair, or hopelessness.
• Difficulty controlling your emotions.
• Problems with family or friends.
• Impulsive or self-destructive behavior.
• Changed beliefs or changed personality traits.

It is important to remember that experiencing some of these symptoms does not confirm you are suffering from PTSD, and you should seek professional advice.

---

---

: : Some mind friendly strategies for self care:

• – Live your values. There is a difference between being goal driven, and living authentically. When we bring ourselves in line with our true values, the ultimate goal, is hopefully an inevitable destination, but not one which we should be solely focusing on. With animal rights particularly, it is a long road, and by narrowing our perspective, we’ll quickly feel frustrated and disheartened, which can spiral into feeling hopeless and depressed. Living values, rather than goals gives meaning to life in the present moment, which is all we have; right now.

• – Accept how you’re feeling. When they are less than positive, it often seems counter intuitive to face the reality of our emotions, but denying them and distracting yourself, does more harm in the long run. Just let it be. This won’t stop thoughts and feelings, but that isn’t the aim because the more we try to surpress them, the more they plague us. If we do things which we may believe are helping us avoid them for a little while, we end up with the same problem because we’re actively doing things, in order not to have the thoughts, then we feel worse when they return. Acceptance is the beginning; the first step to overcoming any state, is the willingness to have it. That is acknowledgement, and that is where we build from.

• – Be kind to yourself. Compassion is what brought you to this point in life, but so rarely do we extend that same care to ourselves. The frustration of slow progress often leads us to be hard on ourselves, and think we “should do more”. You are already enough. You are doing what you can, and none of us can do this alone. There are some (free) guided meditations for practicing self compassion available to listen or download from Chris Germer PhD, including a short exercise “Waiting on yourself“

• – Get moving. Exercise is one of the best tools for fighting depression and anxiety. Even if you’re only able to go for a walk 10 minutes at a time; aim for a minimum of half an hour daily, in nature and/or sunlight if possible. If you walk regularly, you’ll see improvements in your outlook, productivity and overall general health. If you’re chair bound, there are lots of upbeat and aerobic seated exercises which will have the same effect. The idea is to keep things achievable so you stick with it!

• – Meditate. The effects of meditation on the mind and our stress response, is well documented. You don’t have to go all out Yogi on this, but it’s also perfectly fine if you do! Just a few minutes a day can help you feel grounded and clear your head. It’s free, and you don’t need any special equiptment other than somewhere you can focus on yourself for a little while.

• – Live mindfully. Mindfulness brings our awareness to the task in hand, where we can immerse oursevles, confident in the knowledge that we’re working on the bigger picture. By being fully present in the moment, whatever we happen to be doing, we’re able to fully commit to the experience, which leaves much less room for our mind to hjjack us with troubling thoughts.  The same for being mindful when we’re doing things for fun ~ that is our regeneration time, so we deserve to know all about it!

• Connect. Often as activists, we feel isolated from others, and as though we don’t quite fit in to society. Once your mind is open to the realities that so many remain blissfully ignorant to, you will recognize more of our blind choices which cause suffering to so many beings on the planet. This is unavoidable. But it is a sign you are awake and taking notice, which will help shape the future. Find people who share similar beliefs as yours. Spend time with good friends who you of course still love, whether or not they see things as you do. Hug your dog, cat and other fur family. Volunteer. Do things which make you remember you’re still part of the world.

• Take a step back. Every now and then it’s healthy to get a little distance from your work, you’ll also know when you need to, but the habit of taking some self time, is a good one to get into. This could be as simple as walking with a dog, reading a book, taking time to enjoy a favorite food, or you may find you need a break for several weeks or months. This is perfectly acceptable, and helps you stay grounded, to refocus, and rest.

• Control your exposure. If you are using social media, you may wish to consider having a dedicated animal rights profile. This has the effect of preparing you for when you log into it; some of the impact of seeing the images, is lessened if we’re expecting them. The shock factor tends to amp up our reaction, making it easier to leave a lasting imprint.

• Have fun! Do things which make you smile. Be so silly you laugh so much your belly hurts. It’ll do you the world of good. Truly.

• Nourish your body. You know this one! Eat regularly, and eat well. Some vitamin and mineral deficiencies can create symptoms of depression (or anxiety). Stressing your system with too much caffeine and alcohol, or taking drugs won’t help you thrive either. Sleep your required hours also; an all round approach to your self care will support you best.

---

*If you are having suicidal thoughts which include making plans, feel like you are close to attempting suicide, or are in a current emotional crisis please seek immediate help. It is quite normal to think thoughts along the lines of “I’d be better of dead” when facing tough times, this doesn’t automatically mean you are at risk of suicide, but it does signal that you should contact your doctor, counselor, or someone who can help, at your earliest convenience.