Finding Calm in a Media Storm: Self-Care Tips for Journalists
Photo by Vitaly Gariev on Pexels.
In a profession fueled by deadlines, disaster coverage and information overload, journalists often find themselves pulled in many directions. The constant exposure to high-stakes stories and emotionally charged content can take a significant toll on the mind and body, and finding free time to decompress often takes a backseat. A clear mind and healthy body are integral to accurate and engaging storytelling.
Ahead of International Self-Care Day (July 24), here are some beneficial practices you can incorporate throughout the day.
Rest your mind and focus on mental health
- Media Diet – A healthy and balanced diet is good for your body, and the same goes for your mind. Constant exposure to troubling content can leave you feeling anxious and exhausted. Set boundaries for consuming distressing news outside work hours (if possible) to prevent burnout and compassion fatigue. Try stepping away from the doom scroll, sitting back and relaxing with one these films.
- Gratitude Journaling – It’s easy to get caught up in what’s going wrong and forget about what’s going right. Take some time each day to reflect on what brings you joy. Maybe that’s a person in your life, a beloved pet or something as simple as your morning coffee. If you’re struggling to put thoughts to page, check out these resources.
Get up and move a little
- Desk Yoga – If you’re primarily sitting all day, take a short break to do some yoga at your desk. A good rule of thumb is to stand up for at least five minutes every hour. A little moderate activity is even better. You can follow along with a video or create your own routine from these suggestions. Add in some breathing exercises to complete the experience and release your stress.
- Take a Walk – Walking offers numerous benefits for both physical and mental health. Regular walks can help prevent illness and improve overall health. Just a fifteen-minute walk in a park or green area can lead to feelings of relaxation and a more positive outlook on work. Taking a walk doesn’t necessarily mean losing out on productive time either. Planning a meeting with a contact or colleague? Consider a walk-and-talk to get work done and still get all the benefits of nature and exercise.
Take control of how you use your time
- Batch Work Tasks – Group similar tasks (interviews, editing, emails, etc.) to reduce mental fatigue from constant switching. For example, schedule all interviews in the morning and reserve afternoons for writing and editing. Set aside specific periods for email responses to maintain concentration and workflow. If you’re overwhelmed with emails, as many journalists tell us they are, schedule the ones you can and set up inbox rules to keep notifications and distractions to a specific window.
- Digital Detox Hours – Schedule non-negotiable time blocks without screens or notifications. Phones, computers and other devices usually have a do-not-disturb function that can silence notifications for a set period. One of the best times to put down screens is in the hours leading up to bedtime. Instead of scrolling endlessly, use that time for wind-down activities like a shower routine, listening to music or reading a book.
There’s no right or wrong way to practice self-care. Everyone manages the stresses of meetings, deadlines and other tasks differently. While you work on reporting other stories, take the time to make sure you don’t forget about your own story and take care of yourself.
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Christopher Hull is a manager for Customer Content Services at PR Newswire. He has a love for the natural world and moved west for the beautiful landscapes and rich history. His favorite thing is spending time with his three cats, Jericho, Jasper and Lily.
