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Journalism is a stressful job. Meeting deadlines, covering traumatic events, coping with attacks on the press, navigating industry layoffs, adapting to new AI technology and everything else that comes along with the job can start to add up. According to a 2024 study, 44% of journalists are pessimistic about the state of the industry.
May is Mental Health Awareness Month, so we wanted to share a few tips and strategies to ease some of the stress journalists may be feeling. While some things are easier said than done, just taking small steps to address your stress levels can be the perfect start. If you feel like you’re experiencing extra stress or burnout (yes, they’re different), keep reading to take the first steps to relief.
1. Understand your stress levels
Having a clear idea of where your stress comes from and what’s in (and out of) your control can help you start on a healing path. Although stress levels can be tough to quantify, there are ways to gauge them. Take the Perceived Stress Scale survey to check in with yourself. Use your wearable technology to track heart rate variability (HRV) to help identify when you’re in fight-or-flight mode.
It’s also important to put a name to how you’re feeling — and be specific. This “emotional granularity” is something Sam Ragland, the American Press Institute’s vice president of journalism programs, has emphasized in sessions aimed at addressing burnout. Check out the feelings wheel to start drilling down to how you’re really feeling.
2. Set boundaries
We mentioned that some things are easier said than done, and setting boundaries can be one of them, especially for journalists who are working in an “always on” mindset or newsroom. But prioritizing boundaries and setting limits can be a great way to give yourself little windows of time to breathe.
This could look like closing unused social media accounts, turning off notifications for noncritical apps, setting a do-not-disturb schedule on your phone (mine is from 10 p.m. to 7 a.m.), and blocking out time on your work calendar to focus on writing, research, brainstorming, etc. Have an Android device? Try the new Pause Point feature to stop doomscrolling.
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3. Practice self-care
It may be a recommendation you hear all the time, but there’s a reason for that. It just helps.
Self-care can look very different to each person, but some simple, quick activities to incorporate into the workday include:
- Start the day with non-news activities like meditation, exercise, etc. Waking up and heading straight to the newsfeed can be a stressful way to kick off the day.
- Take small breaks throughout the day. Go get a cup of coffee or take a lap around the office. Try using the 20-20-20 rule to prevent eye strain. Every 20 minutes, focus on a surface or object 20 feet away for 20 seconds. Other options include breathing exercises or desk yoga to help relax your muscles.
- After work, try to decompress by truly disconnecting from work (as much as you can, that is). Listen to a new podcast, go for a walk, meet up with friends, enjoy your hobbies (mine are embroidery and reading), or cook a new meal, for example. Establishing a post-work ritual can help turn your work brain off for a bit and allow your body and mind to reset for the next day.
4. Seek support
While having some quiet time for yourself can do wonders and is sort of the point of many of the recommendations above, isolating yourself is not the goal. Sometimes you need to vent to start relieving some of that stress. Other times, you may reach a point where more advanced, professional support is needed. Look for people inside and outside work to confide in, whether it’s colleagues, managers, HR departments, friends and family or professional mental health experts.
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Bonus resources
- Global Center for Journalism & Trauma: This nonprofit is a continuation of the mission of the Dart Center for Journalism and Trauma, which was sunset in 2025. It provides an archive of resources from the Dart Center as well as its own original content. If your stress stems from covering traumatic news events, this site can be a great resource for coping.
- The Self-Investigation: Sometimes stress levels are at the company level and outside the individual’s control. This nonprofit works with organizations to improve mental well-being among staff through training, consultations and more. “Our role is to help organizations create safe, healthy work environments that sustain performance by inspiring people,” the site says. The Self-Investigation Academy provides self-paced training for newsroom employees that covers stress management and tips for setting boundaries and avoiding digital overwhelm.
- Mental Health America: MHA’s website is full of resources to help you better understand stress and burnout, but this article specifically covers signs of burnout and tips for navigating it.
- Insight Timer: This is a free library of guided meditations, music tracks and talks for everyday well-being.
Do you have other tips for journalists dealing with elevated stress levels? We’d love to hear your recommendations in the comments!
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