How Journalists Can Manage Stress With the 5 R’s
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April is National Stress Awareness Month. Only four months in, this year has already been a tough one for journalists, and the chances of increased stress levels and burnout are incredibly high. From working under tight deadlines and long hours to covering traumatic events like natural disasters and war, being the targets of online harassment, and navigating layoffs, the potential for stress is just about everywhere for reporters.
Reducing the negative impacts caused by stress can help improve one’s physical and mental well-being. But before stress even hits, it’s important to understand your own stressors and how you can work proactively to minimize them.
One well-known and effective way of looking at and managing stress is the 5 R’s. These tactics don’t waste your time focusing on things not directly related to your stress. Consider using this framework to help you cope this year and beyond.
Rethink
This is about changing the way you think about stressors and your ability to cope with them. Take time to examine your thoughts, beliefs and stressors and challenge any negative or irrational ones. By rethinking, you can prevent potential stressors from becoming actual stressors.
- How to rethink as a journalist: This step could include reframing negative self-talk when a story doesn’t go as planned. For example, instead of thinking “I’m not good at writing introductory paragraphs,” reframe it as “I received constructive feedback that will help me improve.” This is also an important step for practicing gratitude. Journalism can be a high-stress profession, so take time to appreciate the impact of your work, give a colleague a shoutout or think about the positive aspects of your role.
Relax
Engage in activities that promote calmness and reduce tension. This step is about slowing down your mind so you can think more clearly and break the stress response quickly.
- How to relax as a journalist: Stepping away from your workstation for 10-20 minutes can help provide a temporary escape. Other activities like deep breathing, meditation, visualization and spending time in nature could be the perfect option. Just a few minutes of deep breathing during a hectic day could be the change you need to reduce the feeling of being overwhelmed. Are you calmed down by listening to or watching true crime stories? Do it. And if you keep forgetting to take mental breaks, schedule them into your calendar!
Release
Find healthy ways to release pent-up emotions and stress before they lead to serious health problems.
- How to release as a journalist: This step could look like a brisk walk during lunch, a trip to the gym after work or even some light stretching at your desk. A conversation with a mentor or peer can also be a good way to release tension before it builds up to something unmanageable. Creative expression can be another route to releasing tension, whether it’s journaling, drawing or playing music.
Reduce
Identify and minimize stressors in your life, such as over-commitment or unhealthy relationships. This step focuses on reducing the overall number of potential stressors.
- How to reduce as a journalist: To minimize your stressors, consider reducing time spent on social media or (trying) to cut back on news consumption, or at least limiting them to certain times of day. Work on prioritizing tasks based on urgency or deadline to help you feel less overwhelmed and delegate where possible. Set clear, realistic work boundaries to keep work from bleeding into your personal time.
Reorganize
From brainstorming to research, writing, editing, social media promotion and beyond, journalists are balancing a lot of responsibilities that can add to their stress levels. Take active steps to improve your time management, prioritize tasks and create a more balanced and manageable schedule.
- How to reorganize as a journalist: Organizing your physical space can help reduce stress. Declutter your desk regularly and embrace digital folders or a filing system. Analyze your daily tasks and work to reduce repetitive or inefficient tasks. Find automation tools, templates, note-taking apps and scheduling apps to help free up time and reduce mental strain. Several tools on this list can help you get organized for a smoother day-to-day routine.
Journalists can use these strategies individually or combine them into a comprehensive stress management plan. Remember that no single technique will work for everyone or even under all circumstances. If something worked for you in the past, it’s not guaranteed to work again, so keep an open mind and be willing to try new techniques.
Do you have another stress management technique that works for you? Let us know in the comments!
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Rocky Parker is the Manager of Audience and Journalist Engagement at Cision PR Newswire. She's been with the company since 2010 and has worked with journalists and bloggers as well as PR and comms professionals. Outside of work, she can be found trying a new recipe, binging a new show, or cuddling with her pitbull, Hudson.
