{"id":54,"date":"2022-08-07T21:06:18","date_gmt":"2022-08-07T21:06:18","guid":{"rendered":"https:\/\/pressbooks.ccconline.org\/medianewsandreporting\/?post_type=chapter&p=54"},"modified":"2022-08-20T21:50:58","modified_gmt":"2022-08-20T21:50:58","slug":"self-care-tips-for-journalists","status":"publish","type":"chapter","link":"https:\/\/pressbooks.ccconline.org\/medianewsandreporting\/chapter\/self-care-tips-for-journalists\/","title":{"raw":"Chapter 21: Self-Care Tips for Journalists","rendered":"Chapter 21: Self-Care Tips for Journalists"},"content":{"raw":"

There are many things journalists can do to improve their mental health. We share some practical tips from Dr. Elana Newman, research director at the Dart Center for Journalism & Trauma at Columbia University.<\/h2>\r\nPublished by Journalist Resource<\/a> by Naseem S. Miller<\/a>\u00a0<\/span>|\u00a0July 1, 2021<\/span><\/span>\u00a0|\r\n\r\n \r\n\r\nFor decades now,\u00a0researchers have documented<\/a>\u00a0the impact of journalists\u2019 work on their mental health, even though there has been little discussion of it in newsrooms until recently. A string of mass shootings in recent years brought journalists\u2019 mental health to the forefront. Then came 2020 and the COVID-19 pandemic, a contentious presidential election and\u00a0growing vitriol toward journalists<\/a>.\r\n\r\nThere may be a silver lining to the traumatic year that last year was. There are signs that the topic of journalists\u2019 mental health is becoming less taboo.\r\n\r\nMore reporters are\u00a0speaking out about<\/a>\u00a0mental health. And more journalism conferences are dedicating panels to the topic. The Investigative Reporters & Editors\u2019 annual conference, held virtually this year in June, for instance, had two panels focused on the issue: \u201cCoping with Trauma<\/a>\u201d and \u201cConversation on Mental Health<\/a>.\u201d The organization has been highlighting the topic at previous conferences. And it dedicated the\u00a0Q3 2020 edition of\u00a0The Investigative Reporters & Editors Journal<\/em><\/a>\u00a0to journalists\u2019 mental health. (The issue is free to IRE members.)\r\n\r\n\u201cI\u2019ve been doing this for 20 years and I think more and more people are studying [journalism and trauma] and more people are looking at it,\u201d said\u00a0Dr. Elana Newman<\/a>, research director at the Dart Center for Journalism & Trauma at Columbia University, during the \u201cCoping with Trauma\u201d panel discussion, which I moderated.\r\n\r\nPaying attention to journalists\u2019 mental health is important to prevent burnout and ensure the overall well-being of reporters and editors, who are doing more with fewer resources.\r\n\r\n\u201cOne of the reasons that I became a journalist ally and do this work is because you can effect change by stories you break at levels that can change the world,\u201d said Newman, a clinical psychology professor at the University of Tulsa. \u201cNot everybody listens, but it really is important work.\u201d\r\n\r\nTo be sure, journalists are resilient. But there\u2019s a psychological toll to covering tragic events, whether it\u2019s a global pandemic, local crime stories or the recent\u00a0collapse of a condo building<\/a>\u00a0in South Florida.\r\n\r\nHistorically<\/a>, journalists haven\u2019t talked much about the stress and trauma they\u2019ve experienced as part of their job. There are several reasons for this, including the stigma attached to mental illness and the traditional tough-it-out newsroom culture. Some journalists may think that they\u2019re alone in experiencing stress and don\u2019t speak about it. And some may feel guilty about experiencing the trauma of stories they cover, because the event didn\u2019t happen to them.\r\n\r\n\u201cI think that, as journalists, your mission is to cover other people, and your focus is on other people,\u201d Newman told the audience in the IRE discussion. \u201cAnd so, it is sort of a professional obstacle to focus on yourself.\u201d\r\n\r\nBut it is OK to not feel OK when covering traumatic events, because even though bearing witness to a tragedy is not the same as experiencing that tragedy, it can have an impact on journalists\u2019 mental well-being.\r\n\r\nNewman said the concept of experiencing a traumatic event has been redefined to include first responders, including journalists.\r\n\r\n\u201cThis isn\u2019t a competition,\u201d said Newman.\r\n\r\nDepending on their beats or work locations,\u00a04%<\/a>\u00a0to\u00a059%<\/a>\u00a0of journalists have symptoms of post-traumatic stress disorder, or PTSD, according to the\u00a0Dart Center<\/a>, which advocates for better media coverage of trauma and researching the psychological impact of reporting on traumatic events.\r\n

Taking care of yourself<\/h3>\r\nThere are many things journalists can do \u2014 regardless of whether or not they receive appropriate support from newsroom leaders \u2014 to better care for themselves.\r\n\r\nSelf-care might be an overused term, but there\u2019s science behind it.\r\n\r\n\u201cTechnically, the definition is the practice of taking action to preserve or improve one\u2019s own health,\u201d said Newman. \u201cSome of us are good exercisers. Some are good meditators. Some are good at making social plans or watching movies. We all have our own things. And we should be trying to have healthy habits. That\u2019s in general \u2014 but you\u2019re never going to be perfect. The goal here is to think about what are some things you can do to enhance your health.\u201d\r\n\r\nHere are the self-care measures Newman recommended:\r\n\r\nBreathe<\/strong>. \u201cWhen you get tense, simply remembering to breathe helps,\u201d she said.\r\n\r\nTake small breaks<\/strong>\u00a0during your workday.<\/strong>\u00a0Set up a timer on your phone or computer as a reminder to get up from your desk. Maybe take a walk. Grab a cup of tea or coffee.\u00a0Studies<\/a>\u00a0have shown that small mental breaks can help with focus.\r\n\r\nAfter big stories, take big breaks<\/strong>. Take a day off after finishing a large investigative story and before you move on to the next story or project. \u201cHaving a little bit of a break is one of the things that we found is helpful in reducing stress,\u201d Newman said.\r\n\r\nRemember your mission and purpose<\/strong>. Write a short mission statement and post it where you can see it regularly \u2014 to remind yourself why you do the work you do and why you\u2019re pursuing the story, Newman said.\r\n\r\nHave rituals to end your day<\/strong>. \u201cDuring the pandemic, everything has been blurring and there\u2019s been no boundaries,\u201d Newman said. Shut down your computer at the end of the day. If you live in a small apartment, cover your computer, even if you use it later to watch a movie. Another option: light a candle so that your house smells different from when you\u2019re working.\r\n\r\n\u201cSome people take showers. Some people say some words,\u201d Newman said. \u201cEverybody has a different way of doing those kinds of things, but creating some routines and rituals around your work is important because [news stories] never stop.\u201d\r\n\r\nGet good sleep<\/strong>. Here are\u00a0some tips<\/a>\u00a0from the Centers for Disease Control and Prevention: Go to bed and wake up at the same time every day, including weekends; remove electronic devices, including TV and smart phones, from your bedroom; don\u2019t eat a large meal and don\u2019t drink alcohol or caffeine before bedtime; and get more exercise.\r\n\r\nDisconnect from your email when you can<\/strong>. \u201cThe people who do best with technology, in general, are people who see it as a tool and they are not controlled by it,\u201d Newman said. Look at disconnecting as recovery time, just like a weightlifter needs days off between weight lifting sessions, she said. During your weekends or time off, look for a different kind of challenge or do an activity that invigorates you.\r\n\r\nMentally prepare for covering tough stories<\/strong>. When working on a difficult story, think about what\u2019s going to be problematic for you, said Newman.\r\n\r\n\u201cCan you think ahead of time what parts of this might be stressful to you, and if so, what would be a good plan for you to do?\u201d Newman asked. \u201cWhat\u2019s helped you when you\u2019ve been through a difficult time before? What are the signature strengths and skills that you\u2019ve used that have helped you through a hard time? What are the things you\u2019ve done that have been less healthy? Have you drunk too much or eaten too much? Then think about upping the things that were helpful to you and doing a little less of the things that were less helpful to you.\u201d\r\n

Building resilience<\/h3>\r\n\u201cOne of the things that keeps people resilient is remembering why you do the work you do and the importance of it,\u201d said Newman. Newsroom managers should convey that to the newsroom constantly. Complimenting reporting teams for the work they do is important, she said.\r\n\r\nSome other things journalists can do to build resilience:\r\n\r\nBuild a supportive community<\/strong>, whether it\u2019s at work with colleagues or at home with friends and family.\r\n\r\nIf you\u2019re on social media, connect to groups where you can interact with like-minded people. I run a Facebook group called\u00a0Journalists Covering Trauma<\/a>, where we share information about self-care and journalists\u2019 mental health. There are other Facebook groups like\u00a0Journalism and Trauma<\/a>\u00a0and the\u00a0Canadian Journalism Forum on Violence and Trauma<\/a>.\r\n\r\nGive emotional support<\/strong>. Giving support is just as effective for building resiliency as receiving it, Newman said.\u00a0Ask colleagues how they\u2019re doing. If you\u2019re worried about someone and have a close enough working relationship, say, \u201cHey, I\u2019m worried about you. What can I do? Is there anything you need?\u201d Newman said.\r\n\r\nDo good work<\/strong>. Being ethical is a sign of resilience. Being a good journalist is itself being resilient, Newman said.\r\n\r\nCultivate optimism<\/strong>. \u201cMany journalists are cynical by nature and when you do investigations, I think you\u2019re particularly skeptical,\u201d Newman said. \u201cBut you can be skeptical about things and still foster optimism.\u201d\r\n\r\nAt the end of the day, write down two things you\u2019re grateful for. They don\u2019t have to be major happy events. \u201cThey\u2019re like something decent that happened that day and I found that it was counter to my skepticism,\u201d she said.\r\n\r\nHave some sense of connectedness to the world.<\/strong>\u00a0It could be through religion, spirituality or nature. Nurture the feeling of being part of something larger than yourself.\r\n\r\nBuilding resilience does take effort and it needs practice \u2014 just like your craft, said Newman.\r\n

Signs of trouble<\/h3>\r\nIf you\u2019re not able to do the work you\u2019re assigned, cannot concentrate in a sustained way or are on edge all the time, that\u2019s a signal that you may need assistance from a mental health professional, Newman said.\r\n\r\nIf you\u2019re no longer able to feel compassion for your sources, that\u2019s also a sign that you may need some help.\r\n\r\n\u201cI think it\u2019s fine to not feel the emotion of your sources. That\u2019s healthy,\u201d she said. \u201cBut if you\u2019re feeling numb and not caring and not able to get into understanding their story, that\u2019s a sign that one needs help.\u201d\r\n\r\nMonitor yourself and be aware of your emotions, she added.\r\n\r\nThe Dart Center has a\u00a0guide<\/a>\u00a0on finding a therapist. This month, it launched the\u00a0Journalist Trauma Support Network<\/a>\u00a0to train therapists on journalists\u2019 work and culture so that they can better help journalists. The program is in its pilot phase, during which therapists will start working with a small number of journalists, matched on a confidential basis by the Committee to Protect Journalists, according to the support network.\r\n\r\nFor additional resources, including vetted self-care apps, please see\u00a0this tip sheet<\/a>\u00a0that I put together for the IRE conference, with guidance from Newman.\u00a0The tip sheet is also included below, after this brief break of puppies, kittens and a fox.\r\n\r\n
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A list of self-care resources for journalists<\/strong><\/h3>\r\n

Self-care<\/h4>\r\n