Covering traumatic events and experiencing stress are part of journalism, making it essential for journalists to learn how to protect their mental health.
This guide is based on the article Journalism, trauma and stress, which we recommend you read before applying the points set out in the checklist below.
- [ ] Acknowledge that trauma is real: Understand that you are a human being, not a machine. It is normal to feel affected by the difficult stories you cover. For a long time, the industry ignored this, but we now know that mental health is as important as physical health.
- [ ] Identify potential triggers early: Be aware of the types of assignments that can cause stress. These include car accidents, fires, wars, natural disasters, or even watching violent footage sent in from the field or submitted by the public (user-generated content).
- [ ] Learn the signs of stress: Watch for changes in your own behaviour. Common signs include having trouble sleeping, feeling angry or guilty, having flashbacks of an event, or feeling emotionally numb and unable to care about your work.
- [ ] Establish a self-care routine: Make sure you get enough sleep, eat healthy food, and exercise regularly. These basic habits help your brain stay resilient when you are working under pressure.
- [ ] Talk to your colleagues: Do not try to be macho or cope alone. After a difficult assignment, have a debrief with a trusted colleague or editor to talk through what you saw and how you feel.
- [ ] Practise mindfulness: Use simple techniques like meditation or deep breathing to manage your stress levels. This helps you stay grounded and prevents feelings of fear or helplessness from building up.
- [ ] Limit exposure to graphic images: When you are editing or viewing disturbing photos and videos, take frequent breaks. Do not look at them for longer than necessary, and try to keep the sound low if the audio is distressing.
- [ ] Set clear boundaries: Learn to recognise your limits. It is okay to tell your editor if you feel you cannot handle a specific story because of its traumatic nature. Knowing when to stop is a sign of professional maturity.
- [ ] Maintain a support network: Keep a strong circle of friends and family outside of journalism. Having a life and hobbies away from the newsroom helps you disconnect from the trauma of the job.
- [ ] Seek professional help when needed: If feelings of sadness or anxiety do not go away after a few weeks, or if they get worse, speak to a doctor or a counsellor. Professional therapy is a standard tool for many successful journalists.
Summary of journalistic excellence
Journalism is a demanding career that often puts you in the middle of tragedies. You must move away from the old culture of suffering in silence. By following this checklist, you protect your wellbeing, which in turn allows you to report on sensitive stories with more accuracy, empathy, and professionalism. Taking care of yourself is not a weakness; it is an essential skill for a long and successful career in the media.