Self Care Tips for News Media

Before a potentially traumatic assignment

• Talk through possible emotional risks with your editor or manager. Take them seriously.
• Agree how you will keep in regular touch, particularly if difficulties arise.
• Agree that partners and families are kept informed.
• Maintain strong social supports and peer networks.
• See crises as challenges to learn from. Maintain an optimistic outlook and positive self-view.
• Remember that the journalism of trauma matters. What you do is important and worthwhile.
• Camera operators - be familiar with equipment - malfunctions or not being able to file will compound a stressful situation.

On the job

• Understand that distress in the face of tragedy is a normal human response – not weakness. Most people recover soon enough.
• Ensure proper eating, hydration and sleep. All of these can affect journalistic judgement.
• Easy on ‘self medication’. Overuse of substances is an indicator that all is not well.
• Get some exercise if you can. Even a walk helps break down ‘stress chemicals’ in the body.
• Take breaks – and encourage others to as well. This assists integration of material and enables clarity.
• Acknowledge your feelings. Understanding feelings informs your journalism and helps you process trauma.
• Talk to others. Take time to reflect on what you are witnessing and how you are responding and, if possible, talk about it with colleagues. Share your thoughts.
• Call home. Maintain contact with loved ones and peers– especially on long assignments.
• Make decisions in the moment and don’t ruminate about ‘what if’s’. Reassess later if necessary.
• Don’t look at grotesque images too long.
• Look out for others in your team.
• Know your limits. Request rotation if needed.
• If you are feeling distressed don’t hide it. Such responses are human and it is not weak, unprofessional or career-threatening to admit them.
• Camera operators - maintain contact with the desk as well as fellow photographers/camera operators for feedback and ideas. Don't dwell on missed opportunities.
• Camera operators – use the ritual of organising your equipment at the end of each day as a ‘de-stress’ activity.

To watch for on the job

• Disorientation or ‘spacey’ feelings.
• Difficulty doing simple tasks or problem solving.
• The ‘100 metre stare’.
• Impulsivity, extreme anger, argumentativeness, violence.
• Constantly distracted.
• Distortion of time.
• Expressions of futility, helplessness, terror, fear for ones life, shame.
• Physical or mental exhaustion.

Common responses immediately after witnessing trauma

• Sleeplessness
• Upsetting dreams
• Intrusive images or thoughts of the event
• Avoidance of reminders of the trauma
• Feeling that bad things are about to happen to you
• Being jumpy and easily startled
• Physical reactions such as sweating, rapid heartbeat, dizziness, nausea when reminded of a traumatic event

These reactions may indicate a need for a break or rotation. If they continue for longer than 3-4 weeks, or at any stage feel extremely overwhelming seek the help of a trauma therapist.

After the job

• Debrief with someone you trust. Choose a good listener. Don’t bottle up feelings.
• Monitor for delayed reactions – they can catch you by surprise at a later date.
• Maintain normal routines and activities, but slow down. Look after yourself.
• If distress continues beyond 3-4 weeks seek professional assistance from a health care practitioner trained in trauma.

For further information, contact the Dart Center or email Dart Centre Asia Pacific.