Putting yourself first

While implementing different strategies and training in the workplace and in journalism schools is important, there are other avenues that journalists can take to seek help when struggling with their mental health.

Self Care Tips

1. Don’t fall into the desensitization trap

“When there’s trouble, others may run away from a scene but journalists rush towards it” (Podkovroff Lewis). As journalists, we are often the first responders in many situations. Even though you may witness many traumatic events, it is essential to remember you may not be immune to the emotional impact following said event.

2. Know your own warning signs

Everyone has different warning signs that might indicate you need to take a step back. Some common warning signs include difficulty eating; avoidance of certain places, people, or things; sleeplessness; instructive thoughts or images; and angry outbursts.

To help determine what your warning signs are, consider writing down how you feel while you are stressed or anxious. You can refer to this list when you are placed in situations that may negatively affect your mental health.

3. Practice healthy habits

A practical and healthy way to channel stress or anxiety is to move your body. This could be doing chair yoga at your desk in the newsroom, lifting weights at the gym or going on a long bike ride. Sometimes even a simple short walk can do wonders to clear your head.

Another healthy habit you can try to incorporate more into your routine is spending time with people who build you up. Their positive energy can help lift you up and refresh you for your next assignment or they can be a comforting ear to listen to and support you.

Remember the good (and surround yourself with it)

“One of the things that keeps people resilient is remembering why you do the work you do and the importance of it,” said Dr. Elana Newman, research director at the Dart Center for Journalism & Trauma at Columbia University. Your community can directly impact your attitude and mentality. Surround yourself with positive and supportive people. Just as you may need emotional support from colleagues and friends from time to time it is equally important to give it back to others in your circle.

“Many journalists are cynical by nature and when you do investigations, I think you’re particularly skeptical,” Newman said. “But you can be skeptical about things and still foster optimism” (Miller). Even though journalists are surrounded by and at the forefront of negative and traumatic situations, it is important to still remember the positive and happy aspects of each day.

Is therapy for you?

If you are thinking of going to therapy regardless of whether it is work-related or not there are a few questions you need to reflect on. First, you need to ask yourself if you are having trouble processing or moving past something in your life and what it might be. Reflect on your personal warning signs and ask yourself if you are exhibiting any of them more frequently than normal. If you feel like you may not be performing or feeling 100% that might also be a sign that you should consider finding a therapist. As journalists, we often take on difficult assignments detailing human suffering, violence or cruelty in great detail. Those things can take a toll on one’s mental health and it may be beneficial to seek help from a trained professional.

Lucas Gordon holds his head in his hands as he writes a story in a newsroom in Phoenix on March 2, 2023. Photo by Lauren Kobley.

How do you find a therapist?

Before looking for and choosing a therapist, you need to ask yourself some practical questions like if your insurance plan covers mental health care and how much you are willing to pay for the professional services. You should also consider who you want your therapist to be, likely you will want them to be able to relate to you but do their gender, race, age and other factors affect your decision? Although a therapist’s skill set should be the biggest factor, it is also important to consider these elements when starting your search.

When choosing a therapist it is also important to assess their qualifications. Try to find someone who is a licensed therapist and has had academic training. “Licensure or board certification typically means that the person has passed tests on local mental health law and ethics of the profession and has documented that they received training from a reputable training program” (Newman). Be sure to understand how each therapist prefers to conduct sessions and decide if that will work for you. For example, some therapists may have a cancellation fee. But as a journalist, our careers are often fluctuating and we may have to miss appointments without 24-hour notice.

Use your interview skills in your favor. Set up appointments with multiple therapists and talk to them. Try to find which therapist aligns most with your needs and go from there. Think about how you feel when talking to each therapist. Did you feel more at ease with one over another?

Some insurance plans include directories to therapist offices both in person and online. There are also online resources and lists of therapists in each profession. The Journalist Trauma Support Network has compiled a list of therapists with experience working with journalists. They are divided on their website by state so it is easy to find a local therapist that can fit your needs and has worked with others in the profession.

What comes after you find a therapist?

Once you’ve selected a therapist each process will differ slightly based on personal situations. You can expect to have an appointment or two where you and your therapist become better acquainted. These appointments tend to focus on creating a schedule, setting expectations, fees, and confidentiality. As your therapy treatment progresses you may find your therapist has diagnosed you with certain conditions and at that point, they can begin pinpointing treatment to aid that diagnosis. You must work to implement some of the strategies and solutions your therapist provides you with outside of your scheduled sessions. It is important to remember each person’s therapy journey will look different. Healing happens at different speeds for everyone and there is no “normal” path to take. As author and journalist Matt Haig said, “There is no standard normal. Normal is subjective. There are seven billion versions of normal on this planet.”

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Resources

Miller, Naseem S. “Self-Care Tips for Journalists -- plus a List of Several Resources.” The Journalist's Resource, 1 July 2021, https://journalistsresource.org/home/self-care-tips-for-journalists-plus-a-list-of-several-resources/.

Newman, Elena. “Choosing a Psychotherapist.” Dart Center, Columbia Journalism School, 1 Feb. 2010, https://dartcenter.org/content/choosing-psychotherapist.

Podkovyroff Lewis, Katya. “Mental Health Tips and Resources for Journalists.” International Journalists' Network, International Center for Journalists, 3 Apr. 2020, https://ijnet.org/en/story/mental-health-tips-and-resources-journalists.