Over half the year has passed and we have gone through elections and a change in government, while continuing to watch and report on climate crises and humanitarian crises as they unfold. The world doesn’t stop, but sometimes it is important for journalists to stop, take a break and renew their energy to give their best to their work.
The first step is knowing the signs of burnout or exhaustion and how it’s affecting your work, and then taking action to deal with the this in a healthy and productive way, by either seeking professional help or taking a digital break.
Here are some things to consider:
Recognise personal signs: Identify coping mechanisms: Take note of your effective and ineffective coping strategies. Understand your strengths and vulnerabilities to create a personalised stress management plan. Then, develop strategies for dealing with crises and traumatic reporting, ensuring you know how to respond when stress levels rise.
Manage stress with downtime: Schedule your workday to include breaks and downtime. Set strict work hours and stick to them, even when working remotely. Then start planning activities you look forward to at the end of the workday, such as cooking, watching a movie, or taking a walk. This helps transition out of work mode. While working, try to take short breaks throughout the day to rest and recover, allowing your brain to reset.
Establish a self-care plan: Engage in relaxing activities like yoga, exercise, or meditation. Physical activities can significantly reduce stress and improve mental well-being. Reward yourself by keeping a list of daily accomplishments or maintaining a work journal. This practice helps in gaining a sense of control and recognising progress.
Set technology boundaries: Turn off non-essential notifications and reduce time spent on harmful apps. Create tech-free zones, particularly during breaks and before bedtime. Set intentions before using technology, practice compassion, and focus on positive interactions online. Avoid endless scrolling and clickbait content.
It’s also important that you periodically disconnect from digital devices to allow your mind to rest. Plan device-free blocks in your day and avoid screens an hour before bedtime.
Make use of helpful tools: Use apps designed to limit distractions and promote mindfulness. These tools can help manage your time better and reduce stress. Techniques such as deep breathing, meditation, or guided imagery can be very effective.
As journalists, we are required to be connected with the world’s events; and we barely recognise that we are constantly working until it takes a toll on both our mental and physical health. Taking a mental health break is not a sign of weakness, it should be part of our routine. A rested and healthy journalist is a better journalist and it’s important to take our mental health seriously.
Content Writer