Strategies For Coping With Burnout – Highlights from the 2021 Global Investigative Journalism Conference session, Dealing with Burnout and Stress. Illustration: Kata Máthé/Remarker
Almost all journalists have been fighting the COVID-19 pandemic and its devastating impact on their lives. Many people have reported first-hand the impact of the virus, facing challenges such as lockdowns, risk of contagion, increased workload and screen fatigue.
Strategies For Coping With Burnout
Likewise, many journalists still have to contend with the usual suspects that cause burnout and trauma: emotionally difficult topics, violence, threats, and graphic images.
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Resilience is the human ability to overcome, recover and adapt to adversity, trauma, tragedy and significant causes of stress, and journalists can be particularly adept at it, according to experts at Colombia’s Dart Center for Journalism and Trauma. It is a university project connecting journalists, clinicians and researchers. Trauma exposure in journalism is higher than in the general population, but PTSD rates are relatively low. Nonetheless, psychological harm can certainly be detrimental to journalists.
During a panel at the 12th Global Investigative Journalism Conference (#GIJC21), Bruce Shapiro, Executive Director of the Dart Center, and Elana Newman, Research Director at Dart and McFarlin Professor of Psychology at Tulsa University, shared practical tips on what and how to identify burnout and trauma. provided. Strengthening the resilience of journalists.
“These coping strategies are not a replacement for mental health,” Newman warned. “This is more of a psychoeducational presentation to help you understand some of the stress you are experiencing and some immediate techniques that can help you recognize your stress levels and respond to them.”
Although stress is a normal response that cannot be eliminated and can be beneficial in small doses, burnout is either a response to chronic work stress or a result of unmanaged work stress. It can occur when stress persists and you are unable to adapt to it or block the stress response.
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Trauma includes experiencing or witnessing a life threat, serious injury, or sexual violence. Some signs of trauma are similar to those of PTSD. “Trauma has a slightly different biology [than burnout], but the point of both is that trauma and stress are biopsychosocial experiences and affect biology, psychology, and social interactions,” Newman said. explained.
Tools and strategies for coping with burnout and trauma can be differentiated along three biopsychosocial dimensions, and each individual can determine which tools will work better and which will be less effective.
The first technique is to increase self-awareness and look at each area. What are you discovering in your body? What are you noticing in your mind? And what are you discovering in your interpersonal relationships? Check to see if any area signs of fatigue or stress may appear.
“Structuring engagement with colleagues on a team, or creating an informal team of colleagues who check in together on a regular basis, is critical to social support,” Shapiro said. “Some newsrooms have created buddy systems, and we can do this informally, too.”
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It’s also important to keep in mind what you can and cannot control, he added. If you have control, act. If not, ask yourself what you can do to improve your emotional responses. If you tend to worry chronically about things, control this response by setting aside an hour each day specifically for worrying. But try not to worry at other times.
Using these tools effectively takes practice, and if you are experiencing severe trauma symptoms, consult a therapist. The Dart Center has resources for journalists around the world in multiple languages, including the Journalist Trauma Support Network, which provides referrals and resources, and guides for journalists seeking treatment for personal or work-related issues. I’m doing it.
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Resilient Reporting: Tips on How to Cope with Burnout and Trauma
Almost all journalists are affected by the COVID-19 pandemic. have been fighting against. It has a devastating impact on their lives. Many people have reported first-hand the impact of the virus, facing challenges such as lockdowns, risk of contagion, increased workload and screen fatigue.
Similarly, many journalists still have to contend with the usual suspects that cause burnout and trauma: emotionally difficult topics, violence, threats, and graphic images.
Resilience is human According to experts at The Dart Center for Journalism and Trauma is a Columbia University project connecting journalists, clinicians, and researchers. Exposure to trauma in journalism is higher than in the general population, but rates of PTSD are relatively low. Nonetheless, psychological injuries can clearly be detrimental to journalists when they occur.
during a panel at the 12th Global Investigative Journalism Conference (#GIJC21), Dart Center Executive Director Bruce Shapiro and Elana Newman, director of research at Dart and McFarlin Professor of Psychology at the University of Tulsa, offers practical tips on how to identify burnout and trauma and strengthen journalists’ resilience provided.
“These coping strategies are not a replacement for mental health,” Newman warned. “This is more of a psychoeducational presentation to help you understand the stress and stress levels you are experiencing and some immediate techniques that can help you respond to them.”
Identifying Burnout and Trauma
Stress is a normal response that cannot be eliminated and can be beneficial in small doses. , burnout is either a response to chronic work stress or a result of unmanaged work stress. It can occur when a person is under constant stress and is unable to adapt or block the stress response.
Trauma includes experiencing or witnessing a life threat, serious injury, or sexual assault. Some signs of trauma are similar to those of PTSD. “Trauma has a slightly different biology [than burnout], but the point of both is that trauma and stress are biopsychosocial experiences and affect biology, psychology, and social interactions,” says Newman. explained.
The following is a breakdown of the signs of the stress response to burnout/trauma into biological, psychological, and social symptoms.
|
BIO |
PSYCHO |
·
Social |
| Fatigue, sleep problems | Sadness, despair, suffering | Isolation |
| Poor concentration | Anxiety/anxiety about the future | Irritability/anger |
| Feeling anxious and nervous | Changeed meaning of the world | Withdrawal |
| Difficult breathing | Distressing thoughts, images | Feeling misunderstood |
| Headache, body aches, stomachache | Foreboding | Feeling lonely |
| Feeling of discomfort, disconnection | Self-attack | Anxiety about contact with others |
Coping with burnout and trauma
Tools and strategies for coping with burnout and trauma can be divided along three biopsychosocial dimensions, allowing each individual to determine which tools work better and which are less effective.
The first technique is to increase self-awareness and look at each area. : What are you discovering in your body? What are you noticing in your mind? And what are you discovering in your interpersonal relationships? Check to see if any area signs of fatigue or stress may appear.
Newman and Shapiro identified a variety of coping skills.
Physical Skills
- Breathe. When we’re stressed, we forget to breathe. A powerful tool for reducing stress is taking several deep, slow breaths from your belly.
- Place your feet on the ground and feel connected to the earth.
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- Every hour. Take small breaks.
- Stretch and relax tense muscles.
- Go for a walk and get regular exercise.
- If possible, take a nap. Sleep.
- Distract your attention with exciting activities.
Psychological Techniques
- Be aware of your thoughts and what you say to yourself and identify negative or pessimistic thoughts.
- Focus your thoughts on what is going well.
- Tap the following on your phone. Please insert a photo like this. Be inspired and look.
- Play a song that makes you happy for three minutes.
- Think of something fun.
- Imagine something beautiful. A scene or scenery, or a safe place in your mind.
- Count things like the number of red objects in a room.
- Use visual protection devices such as mental imagery. A seatbelt or invisible shield to deflect pressure.
- Write a journal.
- Recognize your vulnerabilities.
- Know your strengths.
Social Techniques
- A quick phone call or chat to a friend. Send a text.
- Talk to a colleague.
- Plan something fun to do.
- Play
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