Recognize Early Warning Signs

Pay attention to changes in mood, energy, concentration, sleep, or motivation. Irritability, emotional numbness, difficulty focusing, withdrawal from others, or feeling persistently overwhelmed can signal that additional support or recovery time may be needed.

Build Recovery Into Your Routine

Recovery should be treated as part of the job, not a reward earned after burnout. Consider:

• Prioritizing sleep and physical activity.
• Maintaining hobbies and interests outside journalism.
• Taking breaks between demanding assignments.
• Scheduling time away from news and social media.

Stay Connected

Isolation can increase stress. Make time for conversations with colleagues, friends, family members, or mentors. Even brief check-ins can help reduce feelings of disconnection and provide perspective during difficult periods.

Set Boundaries When Possible

Journalists are often expected to be available around the clock, but establishing realistic boundaries can help sustain long-term wellbeing.

• Limit work communications during designated off-hours when feasible.
• Take vacation and personal days, if possible.
• Create physical or mental separation between work and home life.

Develop A Personal Support Plan

Before covering a difficult story, consider:

• Who can you reach out to if the assignment becomes overwhelming?
• What coping strategies have helped you in the past?
• What signs indicate that you may need additional support?

Having a plan in place before stress escalates can make it easier to respond effectively.

Practice Intentional Decompression

After demanding assignments, take time to transition out of reporting mode.

• Talk with a trusted colleague.
• Journal or reflect on the experience.
• Engage in activities that help you reconnect with daily (non-work) life.
• Spend time with supportive people outside of work.

Focus on What You Can Control

Many aspects of journalism are unpredictable. Concentrating on factors within your control—preparation, safety planning, communication, time management, and self-care—can reduce feelings of helplessness and improve confidence during challenging assignments.

Seek Support Early

You do not need to wait until you are in crisis to ask for help. Reaching out to a colleague, supervisor, peer-support network, or mental health professional when concerns first arise is often more effective than waiting until stress becomes overwhelming.

Give Yourself Permission to Be Human

Being affected by difficult reporting does not mean you are weak or unsuited for the work. Emotional responses to witnessing suffering, injustice, violence, or loss are normal human reactions. Acknowledging those reactions is often an important part of sustaining a long and healthy career.