7.2 Developing a support network and seeking professional help

Journalists face unique challenges that can take a toll on their mental health. Building a strong support network is crucial for coping with stress and trauma. This includes colleagues, friends, and family who offer emotional support and practical assistance.

Professional help is also vital for journalists' well-being. Counseling and therapy provide a safe space to process experiences and develop coping strategies. Many news organizations offer employee assistance programs, and specialized resources exist for journalists dealing with trauma.

Building a Supportive Network

Importance of a Strong Support Network

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• A strong support network provides emotional support, practical assistance, and a sense of connection that can help journalists cope with the stress and trauma they may encounter in their work
• Support networks can help journalists maintain their mental health, build resilience, and find meaning and purpose in their work, even in the face of difficult experiences
• A supportive network can offer a safe space for journalists to share their experiences, process their emotions, and receive validation and understanding from others who have been through similar challenges
• Having a reliable support system can reduce feelings of isolation and loneliness, which can be common among journalists who often work independently or in high-pressure environments

Types of Supportive Relationships

• Support networks can include a variety of people, such as colleagues who understand the unique challenges of journalism, friends who offer a listening ear and a different perspective, and family members who provide unconditional love and support
• Colleagues can offer practical advice, share resources, and provide a sense of camaraderie and shared purpose (fellow reporters, editors, photographers)
• Friends outside of the journalism field can provide a fresh perspective, a distraction from work-related stress, and a reminder of life beyond the newsroom (childhood friends, neighbors, members of a community group)
• Family members can offer a stable and loving foundation, a sense of belonging, and a reminder of one's personal values and priorities (parents, siblings, partners, children)

Maintaining and Strengthening Support Networks

• Building and maintaining a support network requires active effort and communication, including reaching out to others, being open about one's experiences and needs, and reciprocating support when others need it
• Journalists can strengthen their support networks by regularly checking in with colleagues, friends, and family members, even when not in crisis, to maintain open lines of communication and build trust
• It is important to be proactive in seeking support and not wait until a crisis arises to reach out for help (scheduling regular check-ins, setting aside time for social activities, prioritizing self-care)
• Journalists can also expand their support networks by joining professional organizations, attending workshops and conferences, and participating in online communities related to journalism and mental health

Mental Health Resources

Professional Counseling and Therapy

• Professional mental health support, such as counseling and therapy, can be an important resource for journalists who are struggling with the emotional impact of their work
• Counseling and therapy can provide a safe and confidential space for journalists to process their experiences, develop coping strategies, and address any underlying mental health concerns
• There are a variety of mental health professionals who can provide support, including psychologists, social workers, and licensed professional counselors, each with their own areas of expertise and approach to treatment
• Therapy can help journalists develop a deeper understanding of their emotions, thoughts, and behaviors, and learn new skills for managing stress, anxiety, and trauma (cognitive-behavioral therapy, mindfulness-based stress reduction, eye movement desensitization and reprocessing)

Accessing Mental Health Support

• Many news organizations offer employee assistance programs (EAPs) that provide free or low-cost counseling services to employees, and there are also specialized organizations that provide mental health support specifically for journalists, such as the Dart Center for Journalism and Trauma
• Journalists can also seek out mental health support through their personal healthcare provider, community mental health centers, or online therapy platforms (BetterHelp, Talkspace)
• It is important for journalists to be proactive in seeking out mental health support when needed, rather than waiting until they are in crisis, and to find a mental health professional who is a good fit for their needs and preferences
• Journalists may face barriers to accessing mental health support, such as stigma, lack of time or financial resources, or concerns about confidentiality, but there are often ways to overcome these barriers (sliding-scale fees, teletherapy, peer support groups)

Communicating Needs and Boundaries

Importance of Effective Communication

• Effective communication is key to building and maintaining healthy relationships, both personally and professionally, and is especially important for journalists who may be exposed to traumatic or stressful situations
• Communicating personal needs and boundaries involves being clear and assertive about what one needs in order to feel supported and respected, whether it is time off from work, emotional support, or physical space
• Clear communication can help prevent misunderstandings, conflicts, and resentment in relationships, and can also help journalists advocate for their own well-being and professional development

Strategies for Communicating Needs and Boundaries

• It is important to be specific and direct when communicating needs and boundaries, using "I" statements to express one's own feelings and experiences, rather than making accusations or assumptions about others ("I need some time to myself after covering this story," rather than "You never give me any space")
• Active listening is also an important skill for effective communication, which involves fully attending to what the other person is saying, asking clarifying questions, and reflecting back what has been heard to ensure understanding
• Journalists can practice assertive communication by expressing their needs and opinions clearly and confidently, while also being open to feedback and willing to compromise when appropriate
• Setting and maintaining boundaries can be challenging, especially in high-pressure work environments, but it is essential for protecting one's own well-being and preventing burnout
  • This may involve learning to say "no" to requests that are beyond one's capacity, delegating tasks when possible, and taking regular breaks to recharge

Benefits of Peer Support

Connecting with Other Journalists

• Peer support and mentorship can be valuable resources for journalists, providing a sense of community, shared understanding, and guidance from more experienced colleagues
• Peer support involves connecting with other journalists who have similar experiences and challenges, whether through informal conversations or structured support groups
  • Peer support can provide a sense of validation and normalization, helping journalists to feel less alone in their struggles and more connected to a larger community
  • Peer support can also be a source of practical advice and resources, as colleagues may have strategies or tools that have been helpful in their own work (self-care techniques, reporting tips, industry contacts)
• Joining professional organizations or online communities for journalists can be a way to connect with peers and access support and resources (Investigative Reporters and Editors, Online News Association, Journalism and Women Symposium)

Mentorship and Professional Development

• Mentorship involves a more experienced journalist providing guidance and support to a less experienced colleague, often through a structured program or informal relationship
  • Mentors can provide advice on navigating the challenges of the field, offer feedback on work, and help mentees to develop their skills and advance their careers
  • Mentorship can also provide a sense of connection and belonging within the journalism community, helping to foster a culture of support and collaboration
• Seeking out mentorship opportunities can be a way for journalists to gain valuable insights and guidance from more experienced colleagues, and to build relationships that can support their professional growth and development
• Many news organizations and professional associations offer formal mentorship programs, but journalists can also seek out informal mentorship relationships by reaching out to colleagues they admire or respect (asking for advice over coffee, seeking feedback on a story, volunteering to assist with a project)
• Serving as a mentor to others can also be a rewarding experience for journalists, allowing them to share their knowledge and experience and contribute to the development of the next generation of journalists