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September 2024: rest & burnout

Each month, we break down our topic into four weekly modules. Catch up on previous editions here.​

This week's module: READ

• 🎯 READ | What is burnout and how does it relate to activism? (TODAY)
• WATCH | The 7 types of rest (9/11/24)
• ACT | Actions you can commit to for true self- and collective-care (9/18/24)
• REFLECT | Share your commitment to caring more and resting more (9/25/24)

Estimated reading time: 3 minutes for the action plan

Here's what we'll learn today Reader

Yesterday, at our weekly volunteer team meeting, I was asking everyone how their morale was with relation to Soapbox Project highs and lows. What Soapbox stuff makes you feel your highest? Lowest?

And one of our volunteers said to me, "Nivi, I don't think it's about Soapbox... global morale is just low right now."

Until 60 seconds ago, I was going to write about Climate Refugees for September's Changeletter. However... I don't know about global morale, but my morale is definitely low right now. The days are getting shorter in the Northern Hemisphere. Ending imperialism is sadly not on the ballot for the 2024 US election. AI is sucking up all our resources and also it's annoying.

I am just SO TIRED OF IT ALL. And yesterday, I realized it was Soapbox's 4th birthday. Have you ever felt like celebrating and quitting at the same time?!

Anyway, instead of writing about Climate Refugees this month, we're going to cover Rest. Burnout. Self-care and collective care. It's a broad topic, but the conversation we're going to start here is... how can we heal ourselves while we heal the planet?

Reply to this email and check in with me about your Team Reader morale! How are you doing? Share 1 word that describes where you're at!

Some pics of when morale was high, just for fun

Your bite-sized action plan Reader

✅ READ the book Burnout and since that's not bite-sized, learn what burnout is by reading the facts below.

"Burnout" is now a buzzy phrase in the cultural lexicon. But what does it actually mean? There are about a bazillion different definitions for burnout, but I personally think the book Burnout by the Nagoski sisters features the best conversation about burnout.

If your morale is all over the place right now, I highly recommend ordering the book from your local independent bookstore or borrowing it from the library (try the Libby app if you haven't yet). As always, bite-sized facts are below!

Fun fact: this is our first time EVER recommending a book (instead of articles) as our primary READ module material for Changeletter! Why not switch it up for Soapbox's 4th birthday?

• The term "burnout" was coined in 1975 and defined by 3 components.
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  ​Herbert Freudenberger defined “burnout” to have (1) emotional exhaustion—the fatigue that comes from caring too much, for too long; (2) depersonalization—the depletion of empathy, caring, and compassion; and (3) decreased sense of accomplishment—an unconquerable sense of futility: feeling that nothing you do makes any difference.
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  According to Burnout, "In the forty years since the original formulation, research has found it’s the first element in burnout, emotional exhaustion, that’s most strongly linked to negative impacts on our health, relationships, and work—especially for women."
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  HMMMMMM... I wonder if any of us are caring too much about something right now...
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• When you are burning out, your body is physically stressed out and needs to complete the stress cycle.
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  ​The Nagoski sisters talk about stress and stressors:
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  "Stressors are what activate the stress response in your body. They can be anything you see, hear, smell, touch, taste, or imagine could do you harm. Stress is the neurological and physiological shift that happens in your body when you encounter one of these threats."
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  ​In this NPR interview about the book, Emily Nagoski talks about how in the Good Old Days, stressors were acute and short-term, like a lion chasing you. You either get eaten to death or you survive and celebrate (hug your fellow villagers, feel gratitude in your body, scream, etc.) Your body completes the stress cycle.
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  Our stressors these days are more chronic, so we're encountering "chased by lion" feelings without actually completing our stress cycles. We are stuck. Voila, burnout!
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• Positive social interaction is one of the most important salves for stress
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  ​"Casual but friendly social interaction is the first external sign that the world is a safe place. Most of us expect we’ll be happier if, say, our seatmate on a train leaves us alone, in mutual silence; turns out, people experience greater well-being if they’ve had a polite, casual chat with their seatmate."
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  So if you're feeling burned out, go talk to someone! This is why the climate movement NEEDS stronger and more fun community structures. We are emotionally exhausted and we need good vibes conversations to keep going.

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Some other tips: move your body (this might be the best one; you're running from that lion). Breathe deeply and slowly. Laugh together. Share a hug. Have a crying meltdown. Do something creative.

P.S. if you aren't going to read the book but if you want something more hearty than this summary, check out this NPR article and this article from the University of Calgary.

Next week, we'll watch a video on the 7 types of rest. If we care about the planet, we've got to care about ourselves and each other, so this month's Changeletter is my offering towards a lil bit of healing.

Reply to this email with a morale check-in so I know how you're doing!

Love,

Nivi