Civic Engagement: How to Get Involved While Protecting Your Mental Health
By Lauren Krouse
With so much going on in the world, there’s never been a better time to take action on the things you care about. No matter which issues energize you, there are numerous ways to make a difference (online, offline, or both). Getting involved can help make the world a better place — and offer you a sense of purpose in the process.
Civic engagement can also benefit your mental health. Research has shown that participating in community-minded activities — especially volunteer work — can result in decreased depression, increased resilience in the face of stress, and more positive emotions, among other positive effects.
But changing the world is not an easy task, nor is it one that regularly pays off quickly. It’s easy to feel discouraged by the slow pace of change, and you may come to feel cynical or disappointed. If you do, you’re not alone. The majority of young people feel that politics are no longer able to meet the challenges our country is dealing with. Civic engagement is sometimes associated with negative mental-health impacts.
Half of young people think our country is going in the wrong direction, but survey data from 2022 showed that even more — 76% — believe they have the power to change our trajectory. That’s where civic engagement comes in. Here, learn everything you need to know about how to take action and protect your well-being along the way.
The Connection Between Civic Engagement and Mental Health
Getting involved can be good for your community and for you personally. By taking action, you can:
- Find your people, feel less lonely, and build a stronger support network
- Discover new ways to cope with and stand up to challenging experiences, such as discrimination and inequality
- Connect with people who understand your struggles, which can lighten your emotional load and help you heal
- Channel feelings of despair and anger into motivation to make change
- Boost your confidence and self-esteem
- Explore your interests and learn more about yourself and your passions
- Build your resume and explore career interests
- Develop a stronger sense of purpose
Things to Consider Before Getting Involved
Before joining or volunteering for an organization, cause, or campaign; engaging in advocacy; or becoming a part of a community organization, ask yourself the questions below to better understand what’s important to you and choose a type of civic engagement that aligns with your values and boundaries.
- What causes am I most passionate about?
- What are my values?
- What skills and strengths can I contribute?
- How do I want to get involved? (For example, do you want to volunteer your time, donate money, or help organize events?)
- What time commitment is realistic for me?
- What can I do?
- What can I not do?
- What boundaries do I need to set to protect my mental health?
- Are there certain types of civic engagement that wouldn’t make me feel comfortable or fulfilled?
- How can I find balance and make sure I’m giving myself enough time to recharge?
From here, you can narrow down what makes the most sense for your interests, lifestyle, and well-being. You can search online or on social media for organizations or volunteering opportunities in your community or use a platform like VolunteerMatch.
Ways to Get Involved
Here are a few ways to take action:
Digital Civic Engagement
There are so many ways to connect and make a difference online, from making memes and spreading the word about a political campaign to joining (or organizing!) a movement for a cause you care about. You could help with social media, graphic design, or community-building.
Keep in mind there are risks to online civic engagement, including cyberbullying and harassment. Protect yourself by limiting or turning off comments on your posts and blocking and reporting users who are harmful or hurtful. You may be ready and willing to go all in on your cause, but be sure to set limits around how much time you spend online, and use social media for your own personal enjoyment too.
Learn more about how to protect your mental health when you use social media and cope with cyberbullying.
Volunteering for Charitable Organizations
Volunteering for a charitable organization is a great way to practice civic engagement. You could work at a shelter for people who are unhoused, sign up to mentor students at a nearby school, or join environmental cleanups to take care of your local waterways. Before you get started, determine what kind of time commitment you can make. There’s always more work to do — but remember that getting rest is important too.
Community Canvassing
Community canvassing allows you to be social and mobilize others for a cause you care about, whether it’s getting out the vote or supporting an animal rights organization. It’s a great way to improve your communication skills and make new friends.
Something you may think about before getting involved in canvassing is how comfortable you are talking with people you don’t know — who may not care about or agree with what you’re supporting. It can be difficult to talk with people who don’t share your views, and confrontations are possible. Be prepared for difficult election-related conversations if you’re canvassing for a politician. You may ask to speak only with certain constituents (such as people registered as members of your political party) or plan to team up with another canvasser so you can have each other’s backs in tough situations.
Collecting Resources
Collecting and distributing resources such as food, clothing, or school supplies is another way to contribute to your community, especially if you enjoy hands-on work and want to see the immediate positive impact of your efforts. You could work with a religious congregation or nonprofit, mutual aid group, domestic violence shelter, or another community organization. Be sure to check first to make sure your efforts are in line with what they actually need, and don’t be offended if they request different items to be collected or suggest other ways to contribute.
Protest Movements
Becoming part of a protest movement can empower you to speak out against injustice and demand change on campus and around the world. Joining in can give you a sense of purpose and solidarity. At the same time, it’s important to recognize that participating in protests can sometimes be stressful, as well as risky for your academic career, safety, and overall well-being.
Some research suggests that participating in protests — even nonviolent ones — can have negative impacts on mental health. Know the risks before getting involved, and take steps ahead of time to protect yourself if you choose to protest. Attend the protest with a friend so you can be there for each other for emotional support and physical safety. Expect to see and hear things that will upset you and have some in-the-moment coping tips at the ready, such as breathing exercises or having a quick check-in with your friend.
Learn more about keeping yourself and others safe when protesting.
Protect Your Mental Health When Getting Involved
Although civic engagement can have positive effects on your mental well-being, it also can have downsides. Some student activists have reported stress and emotional and physical exhaustion as a result of their involvement. Be sure to practice self-care and take breaks as needed to avoid burnout. By engaging thoughtfully and intentionally, you can make a difference in your community and find a deeper sense of purpose.
Here are additional steps you can take to protect yourself:
- Set boundaries around time. No matter how good the cause you’re volunteering or canvassing for, try to set limits to your engagement so it doesn’t interfere with school, work, relationships, and other things that are important to you. Keep up with hobbies and activities that interest and recharge you outside of your civic-engagement work.
- Have reasonable expectations. You may find it helpful to set goals for your civic engagement efforts, but don’t put too much pressure on yourself to change the world. Making lasting change takes time and group effort. Remind yourself you’re doing important work, but it’s not all up to you to fix the problem you’re trying to solve.
- Prepare for pushback. If you anticipate family members or peers criticizing your efforts because they don’t agree with the greater cause, it can be helpful to have conversation tips handy. Learn more about having tough family conversations so you feel calm and confident next time you’re together.
Choosing to Speak Up
As a high school senior eager to earn the highest Girl Scout award, Hikmah Jamal was challenged to create and implement a long-lasting solution to a problem or cause she felt deserved attention. She’d said she’d seen peers “self-medicating with drinking, drugs, and food” and navigated her own mental health challenges. So, she said, “I chose to step up and speak.”
Jamal consulted with mental health professionals and developed workshops to educate community members about the dangers of self-medication, how to develop healthier coping skills, and how to help a loved one who is self-medicating.
Nearly 50 people attended one of her virtual seminars, which “felt really empowering,” she says. “When I saw all the people I was able to reach, I remember thinking, ‘Wow, I did this.’ And I think it made everyone feel less alone.”
As Jamal found, civic engagement, volunteering, activism, and community service offer meaningful ways to take action and connect with others. Whether you choose to volunteer, canvas your community, or join a protest movement, the key is to find what aligns with your values, fits into your life, and supports your well-being.
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