Trauma and the Body: How Advocacy Affects Us Physically and Emotionally
Dr. Kate Watson
Advocacy is powerful and necessary work, but it can also take a toll on the body and mind. Whether you are advocating for social justice, human rights, or community change, exposure to trauma—both personal and collective—can manifest physically and emotionally. Understanding how advocacy impacts us holistically is crucial for maintaining resilience and sustaining long-term engagement in the work.
The Connection Between Trauma and the Body
Trauma is not just an emotional experience; it lives in the body. When we witness or engage with trauma regularly, our nervous system responds by activating fight, flight, or freeze responses. Over time, chronic exposure to injustice, suffering, and systemic oppression can lead to:
Heightened stress responses (increased heart rate, muscle tension, difficulty relaxing)
Emotional exhaustion and burnout (compassion fatigue, numbness, or detachment)
Physical ailments (headaches, digestive issues, chronic pain)
Sleep disturbances (insomnia, nightmares, or fatigue)
For many advocates, the work is deeply personal, making it even harder to separate one’s well-being from the struggles of those they support.
Emotional and Psychological Effects of Advocacy
While advocacy can be a source of empowerment, it can also bring feelings of frustration, grief, and helplessness. Common emotional challenges include:
Secondary trauma: Absorbing the pain of those you support, leading to emotional overwhelm.
Moral distress: Feeling powerless when systems fail to change despite tireless efforts.
Identity strain: The pressure to constantly “be strong” or sacrifice personal needs for the cause.
Disillusionment: Losing faith in institutions, policies, or people due to repeated setbacks.
Recognizing these emotional responses is key to addressing them proactively rather than allowing them to fester into burnout.
Strategies for Embodied Resilience
To sustain advocacy without sacrificing well-being, we must prioritize self-care and embodiment practices. Here are a few strategies:
Nervous System Regulation: Engage in practices that help reset your nervous system, such as deep breathing, progressive muscle relaxation, or cold water immersion. These techniques help calm the fight-or-flight response and bring the body back to equilibrium.
Movement and Somatic Practices: Trauma can get “stuck” in the body. Movement-based practices like yoga, dance, walking, or even shaking out tension can help release stored stress and prevent physical stagnation.
Emotional Processing and Boundaries: Journaling, therapy, or support groups can provide space to process difficult emotions. Additionally, setting boundaries—both emotional and logistical—ensures that advocacy does not consume your entire identity.
Rest and Restoration: Prioritize sleep, nourishment, and restorative activities that replenish your energy. Sustainable advocacy requires a well-rested and cared-for body and mind.
Community Support and Collective Care: No one should advocate alone. Leaning on a network of like-minded individuals provides emotional support, shared resources, and a reminder that the burden is not solely yours to carry.
Embracing Sustainability in Advocacy
Advocacy is a marathon, not a sprint. Recognizing the physiological and emotional impacts of trauma is essential to fostering resilience and preventing burnout. By integrating embodiment practices and prioritizing well-being, advocates can continue their work with strength, compassion, and longevity. Ultimately, caring for ourselves is not a distraction from advocacy—it is an integral part of it. A resilient advocate is a more effective advocate, and healing ourselves allows us to better serve our communities and the causes we fight for.