7.1 Recognizing and managing personal stress and trauma

Journalists face unique challenges when covering traumatic events. Recognizing signs of stress and trauma is crucial for maintaining well-being. Physical symptoms like headaches and emotional signs like anxiety can indicate a need for self-care or professional help.

Untreated stress can lead to long-term health issues and impact work performance. Developing coping strategies, like exercise and mindfulness, is essential. When self-care isn't enough, seeking support from mental health professionals can provide effective treatment and tools for managing stress.

Stress and Trauma in Journalism

Common Signs and Symptoms

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• Physical symptoms may include headaches, fatigue, muscle tension, gastrointestinal issues (upset stomach, diarrhea), and changes in sleep patterns (insomnia, nightmares) or appetite (overeating, loss of appetite)
• Emotional symptoms can involve feelings of anxiety, irritability, sadness, guilt, numbness, or mood swings
• Cognitive symptoms may encompass difficulty concentrating, memory problems (forgetfulness, difficulty recalling details), intrusive thoughts, or rumination about the traumatic event
• Behavioral signs can include social withdrawal, increased substance use (alcohol, drugs), reckless behavior (speeding, risky sexual behavior), or changes in work performance (absenteeism, decreased productivity)

Compassion Fatigue and PTSD

• Journalists may experience compassion fatigue or secondary traumatic stress from repeated exposure to traumatic stories and empathizing with victims
  • Compassion fatigue can lead to emotional exhaustion, detachment, and reduced empathy
  • Secondary traumatic stress involves experiencing trauma symptoms similar to those of the victims they cover
• Post-traumatic stress disorder (PTSD) can develop in journalists who have experienced or witnessed life-threatening events (war, natural disasters, violent crimes)
  • PTSD is characterized by intrusive memories (flashbacks, nightmares), avoidance (of reminders of the event), negative cognitions and mood (guilt, shame, detachment), and hyperarousal (irritability, hypervigilance)
  • PTSD can significantly impact daily functioning and well-being if left untreated

Long-Term Effects of Untreated Stress

Physical and Mental Health Consequences

• Chronic stress and untreated trauma can lead to long-term physical and mental health consequences that impact overall well-being and functioning
• Prolonged activation of the stress response system can contribute to the development of cardiovascular disease (high blood pressure, heart attacks), weakened immune function, and other chronic health conditions (diabetes, obesity)
• Unresolved trauma can increase the risk of developing mental health disorders such as depression, anxiety disorders, substance abuse, and PTSD

Impact on Personal and Professional Life

• Untreated stress and trauma can negatively impact personal relationships, leading to social isolation, interpersonal conflicts, and strained family dynamics
• Journalists may experience burnout, characterized by emotional exhaustion, depersonalization (cynicism, detachment), and reduced professional efficacy (diminished sense of accomplishment), as a result of chronic stress and lack of self-care
• Trauma can alter cognitive processes, leading to negative self-beliefs (low self-esteem, self-blame), distorted perceptions of safety (hypervigilance, mistrust), and difficulty trusting others
• Untreated stress and trauma can contribute to maladaptive coping behaviors, such as substance abuse, self-harm, or disordered eating, as attempts to numb or avoid distressing emotions

Coping Strategies for Journalists

Self-Care Practices

• Developing a personalized self-care plan is essential for journalists to manage stress and prevent burnout, incorporating physical, emotional, and social strategies
  • Physical self-care may include regular exercise (jogging, yoga), balanced nutrition, sufficient sleep, and relaxation techniques like deep breathing or progressive muscle relaxation
  • Emotional self-care involves practices that promote positive emotions and stress relief, such as journaling, engaging in hobbies (painting, gardening), or practicing mindfulness or meditation
  • Social self-care includes maintaining supportive relationships, setting boundaries (saying no to excessive demands), and seeking social support from colleagues, friends, or family members
• Journalists should prioritize self-awareness and monitor their stress levels, emotional reactions, and physical well-being to identify when additional coping strategies or professional help may be needed

Workplace Support and Stress Management

• Debriefing with colleagues or supervisors after covering traumatic events can provide an opportunity to process experiences, share coping strategies, and receive emotional support
• Engaging in regular stress-reducing activities, such as exercise (team sports, hiking), creative pursuits (music, writing), or spending time in nature, can help counterbalance the effects of work-related stress
• Journalists should establish clear work-life boundaries, such as disconnecting from technology during off-hours and prioritizing personal time and relationships
• Practicing effective time management (prioritizing tasks, breaking projects into smaller steps) and learning to delegate tasks can help reduce feelings of being overwhelmed and prevent burnout
• Utilizing relaxation techniques, such as deep breathing, progressive muscle relaxation, or guided imagery, can help manage acute stress reactions and promote a sense of calm

Recognizing the Need for Professional Help

Signs Indicating a Need for Support

• Journalists should be aware of signs that indicate a need for professional support, such as persistent symptoms of stress or trauma that interfere with daily functioning or well-being
  • Persistent symptoms may include prolonged feelings of sadness, anxiety, or irritability; difficulty sleeping or concentrating; or avoidance of work-related tasks or social interactions
  • Interference with daily functioning may involve struggles with personal relationships, decreased job performance, or difficulty managing daily responsibilities
• Seeking professional help is recommended when self-care strategies are insufficient in managing distress or when symptoms persist for an extended period (several weeks or months)

Accessing Mental Health Resources

• Mental health professionals, such as therapists, counselors, or psychologists, can provide evidence-based treatments for stress, trauma, and related mental health concerns
  • Cognitive-behavioral therapy (CBT) is an effective treatment approach that helps individuals identify and change negative thought patterns and develop coping skills
  • Eye Movement Desensitization and Reprocessing (EMDR) is a specialized therapy for processing traumatic memories and reducing the intensity of trauma-related symptoms
• Employee assistance programs (EAPs) offered by some media organizations provide confidential counseling services and referrals to mental health providers
• Professional organizations, such as the Dart Center for Journalism and Trauma, offer resources, training, and support for journalists covering traumatic events
• Crisis hotlines and online resources, such as the National Suicide Prevention Lifeline or the Disaster Distress Helpline, provide immediate support and guidance in times of crisis
• Journalists should familiarize themselves with available resources and support systems within their organization and community before a crisis occurs