How Escapism Can Help Journalists Recover Mentally from Reporting

Journalists often find themselves thrust into the midst of crises, witnessing firsthand the aftermath of disasters, human suffering, and violent events. This exposure places them at significant risk of experiencing stress and psychological trauma, which are inherent occupational hazards in the field. However, it is crucial to recognize that with the appropriate support, tools, and knowledge, media professionals can bolster their resilience and mitigate the adverse effects of their work on their mental well-being. Using a healthy amount of escapism as self-care will protect journalists’ health long-term.

Basic Psychosocial Care

Ensuring psychosocial well-being should extend far beyond mere reactionary measures before, during, or after challenging assignments for journalists and human rights defenders. Instead, it should be integrated into their daily routines, becoming a proactive practice that fosters resilience and sustains mental health over time. Incorporating self-care into daily life should be a priority, engaging in activities like meditation, yoga, or other stress-relief exercises consistently. Cultivating a mental "safe space" provides a refuge during moments of heightened stress and fatigue, offering opportunities for relaxation and rejuvenation.

Maintaining a healthy work-life balance is essential, dedicating time to nurturing personal relationships with family and friends, as they form a vital support network. Journalists should also allocate moments for hobbies and enjoyable activities, as they serve as constructive outlets for coping with stress. Avoid resorting to temporary solutions like alcohol or drugs, which can exacerbate long-term challenges rather than alleviating them. This is the type of escapism that is to be avoided, as it truly ends up only doing harm with limited and very fleeting benefits.

Allow Life to Still Be Fun Through Professional Stressors

Engaging in activities purely for enjoyment and unrelated to work is a vital aspect of self-care, especially for individuals who find it challenging to disconnect from their professional responsibilities. This practice holds particular significance for journalists who often find themselves immersed in intense stories or forming deep connections with sources.

By indulging in simple pleasures such as watching their favorite movies, experimenting with baking recipes, or tackling a puzzle, individuals can establish a sense of equilibrium and alleviate the pressures of their work. These activities serve as avenues for relaxation and provide a healthy means of escaping from negative thoughts or stressors associated with their professional endeavors. Movies and television series are frequently among the initial choices for relaxation, provided they are consumed in moderation and not excessively binge-watched. When enjoyed responsibly, they offer an effective means of temporarily escaping from the typical stresses encountered in journalism.

Coming Up with a Plan Before, During, and After a Stressful Event

To ensure holistic well-being throughout assignments, there are some helpful practices to adopt. Before embarking on a task, journalists can prioritize fundamental needs such as sleep, hydration, and nutrition, particularly if the assignment's duration is uncertain. They should be addressing personal matters beforehand to minimize distractions and stress during the task. Establishing clear expectations with supervisors and team members is essential to alleviate anxiety and maintain focus. Moreover, understanding personal biases, triggers, and strengths regarding the assignment fosters awareness of potential prejudices when interacting with others. 

During the assignment, journalists can prioritize physical well-being by staying hydrated and managing stress through adequate breaks. Acknowledging and accepting common stress responses as normal reactions to challenging situations is important to keep in mind. Trusting instincts and prioritizing safety over proving oneself or others are the most important. After completing the assignment, they can allocate time to address psychosocial well-being by managing stress, burnout, and potential trauma. Journalists should normalize discussing experiences with friends, colleagues, or through personal reflection, and seek professional support if necessary.

The demanding nature of journalistic work often exposes individuals to significant mental and emotional strain. However, through proactive self-care practices and the incorporation of healthy escapism into their routines, journalists can protect their mental well-being and build resilience against the challenges they face.