“Journalism and trauma” is a five-part series from Reporters Without Borders (RSF) exploring the impact of psychological trauma on journalists. This third article presents guidance from mental health experts on how journalists can assess their emotional states following distressing experiences and outlines four key steps to manage trauma.
Working in high-intensity environments, encountering distressing news and images, and undertaking dangerous front-line assignments can lead to long-term psychological trauma for journalists. However, there is no shame in this and it is a manageable condition if journalists remain aware of their mental health.
Journalists should monitor themselves for common reactions to post-traumatic stress such as revisiting memories repeatedly, feeling low or depressed, or experiencing anxiety, panic, irritability, or numbness. When stress starts to disrupt day-to-day activities, journalists should take a step back from their duties and consider taking a leave of absence if they can. Here are four steps to follow:
1 – Rest and engage in relaxing activities
Rest is crucial for recovery from trauma, offering significant benefits that should not be overlooked. Journalists are encouraged to take meaningful breaks from work, not merely to stop working but to actively move away from it and engage in hobbies and activities that they find enjoyable and relaxing. Regular physical exercise, tailored to individual preference and intensity, plays a vital role in alleviating stress and enhancing overall mental health.
2 – Assess and address trauma with professional support
Trauma does not simply fade with time; unaddressed, it can persist and resurface in response to future triggers, gradually undermining mental health. After a period of rest, journalists should carefully reassess their experiences with trauma. This re-evaluation should ideally be conducted with the aid of a professional counsellor or a trusted friend to explore how the traumatic events have impacted them mentally, emotionally, and physically. Journalists can get more insights into managing acute stress reactions in this article.
3 – Rebuild connections and establish healthy routines
Isolation is a common consequence of trauma, with symptoms that can dominate a person’s life and hinder their ability to trust and relax around others. To combat this, journalists should take small, manageable steps towards reconnecting with others. Simple activities such as organising a space at home with a friend or trying a new restaurant can kickstart the process.
4 – Build mental resilience
Practising mindfulness and other mental resilience techniques is vital. Should symptoms persist, seeking further professional advice is strongly recommended, and journalists should utilise the mental health resources that their news organisations may offer. Other resources are readily available through services like Find A Helpline, which provides a searchable index of mental health and suicide prevention helplines worldwide for support with issues such as trauma, depression, anxiety, abuse, addiction, self-harm, and grief.
About the authors:
- Chine Chan, BS in Psychology, MS in Behavioral Health. After working as a journalist, she engaged in human rights and development work.
- Ansel Lam, Master of Behavioral Health, Certified Executive Coach. He deals with overall health, and engages in human rights and training work.
← Read Part 1: The personal toll of reporting
← Read Part 2: Navigating psychological challenges
→ Read Part 4: Collective trauma reshaping identities
→ Read Part 5: Interviewing survivors of traumatic events
