Even in the thick of hardship, there can be moments of joy. So how can journalists tap into this positive emotion while working through challenging times? “When we’re reporting on so much hard stuff, when it’s our job to deliver bad news to the world every day, it can be really easy to want to…
How leaders can #RethinkBurnout in journalism and create systems and organizational change In a year dubbed the Great Resignation, many journalists and employees worldwide cite burnout as one reason for leaving their jobs. In some instances, they are leaving the field entirely. Burnout is a problem that costs organizations more than we can measure in…
Many journalists are already there, and many more are on the precipice: emotional exhaustion brought on by a combination of professional and personal stressors. What can we do? Rich Glickstein, a trauma therapist, social worker and former photojournalist, shares with the Institute how journalists and their editors can identify burnout, and how (and when) to…
Need a little assistance getting your life in order? Enter NPR’s Life Kit — a life skills podcast and newsletter offering advice on topics from health and personal finances to parenting and relationships. We reached out to Meghan Keane, Life Kit’s founder and managing producer, to find out how the team selects what advice resonates…
As Houston Chronicle reporter Sarah Smith pointed out on Twitter, there is a new state of being — “pandemic fine” — that is both relatable and exhausting: Her remedy: asking for help. We reached out to Smith by email to hear her advice for journalists on what, when and whom to ask. How do you…
You may have to skip in-person parties this holiday season, but that doesn’t mean you have to miss out on the mental health benefits of sharing time (and gifts) with loved ones. Virtual get-togethers can be a chance to reap the health benefits of face-to-face time, expressing gratitude for your relationships, and even exchanging gifts….
When the pandemic hit, advertising art director Laura Woodside saw an opportunity to try something new outside of the work day. In addition to launching a custom T-shirt business with her husband, she now uses her creative arts background to freelance. We reached out to Woodside to find out how she balances a full-time position…
Leslie Rangel tried yoga for the first time as a student at the University of Texas in Austin. It was a challenging Bikram class and, even though a fall at the end resulted in “a split open chin and bruise,” she was hooked. During her second TV job in Oklahoma City, she started her journey…
The University of South Carolina’s student news organization has returned to work after a week-long hiatus that they took in an effort to prioritize mental health and self-care. “We’re not OK,” The Daily Gamecock editorial staff shared with their audience on Oct. 18. Other media outlets have expressed their support (and criticism) of the decision. We reached out to Rita Naidu —…
For military veteran and photographer Ben Brody, self-care is about paying attention to the seasons and weather. It’s also about finding tasty treats in nature that you can’t purchase at the store. We asked Brody — director of photography for the GroundTruth Project and Report for America — about how he got started foraging for…
Disappointment is so, well, demanding. Whether it’s feeling let down in a one-time situation or by the ongoing reality of, say, not knowing when you’ll return to the newsroom as you knew it, the emotional roller-coaster of disappointment takes its toll on a person’s mental and physical health. Disappointment occurs when thoughts and expectations don’t…
If you’ve found yourself reaching for your favorite comfort foods more often over the last several months, it’s not a coincidence. The gut is a “second brain,” meaning what you consume can impact your mood. But the temporary high from those fries – or your treat of choice – is just that: temporary. While food…
For journalist Sarah Maslin Nir, recognizing that you need self-care is the first step. Nir discussed the importance of self-care for journalists with fellow New York Times reporter Rukmini Callimachi at an Institute program on how memoir writing can transform trauma into healing: “I’m the daughter of a psychiatrist and a psychologist. I think for…
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[I’m] listening to Bruce Springsteen practically 24 hours a day. I’m reading some books that have nothing to do with Epstein, but I have not been watching any TV or any news. I read the New York Times to try to stay on top of everything, but I’ll be honest with you, I need to…
Most household budgets include the utilitarian financial categories — mortgage or rent, utilities, groceries, transportation, health care, or spending money. What about budgeting for self-care? As the pandemic continues, self-care practices can evolve — and can come with a price tag. Whether as simple as taking a daily walk (adequate shoes and mask), giving yourself…
COVID has dashed many travel dreams this year, causing frustration and FOMO as we roll into the next phase of the pandemic. But putting travel on hold doesn’t have to halt the high we get when planning a trip. Research shows that, while we benefit from physically breaking away from the norm, the thrill of…
It might seem counterintuitive to devote your self-care time to others, but helping out can have hefty health benefits. Research shows volunteering can lower stress and depression, help people learn to build relationships, and increase your lifespan. Plus, the resulting sense of gratitude for what you have brings a healthy dose of happiness. We’ve shared…
Whether they stem from writer’s block or the uncertainties ahead during the pandemic, stress spirals are going to happen. Developing positive affirmations can help stop a cycle before it drags you down. Repeating affirmations and mantras during an anxiety attack or stressful time can help steady your mind and bring focus to the present. Mantra…
A lot can happen in 15 minutes. Why not claim a quarter-hour for self-care in the morning? It may seem counterintuitive, but setting your clock to wake up even a few minutes earlier can set you up for a better sleep cycle over time. Focusing that extra time in the morning on self-care brings a…
“Reach out to your local university to find out if they have trauma, grief or PTSD experts who would be willing to visit your newsroom virtually. The sessions can include information about reporting on difficult topics, self-care, resilience, and peer support. “The main session can be a 15-minute group session about experiencing trauma, and then…
Sniffing out a great story is part of the job. Handling the stress that comes with it, though? Well, follow your nose. Research shows that smell influences 75 percent of our daily emotions, and that mood can improve dramatically after smelling something pleasant. So why do we feel better after we smell cookies baking or…
Let’s face it: Planning time to check in with a friend or family member can sometimes feel more stressful than like stress relief. We’re Zoomed out at the end of the day, busy with kids or partners, and, frankly, may not be able to muster the emotional energy for a deep conversation. Leaning on others…
Sources. Supervisors. Newsletters. Personal messages. Spam. Email (and the stress it causes) adds up quickly, dooming us to scroll (and scroll, and scroll) — which can take a toll on mental health and add stress. Consider this: The average person spends more than a quarter of their week reading and responding to email. How much…
Step away from the news cycle and take a few minutes to remember the small things that bring you joy throughout the day. Is it enjoying a cup of coffee or tea as the sun rises? Is it taking a stroll around the neighborhood with your canine companion? Is it silent meditation in between Zoom…
This Labor Day weekend get a jump on the fall season by prioritizing your well-being. Here are 12 ways to relieve stress, have fun and rethink self-care. Stiff? Stretching can help you relax and ease any soreness from sitting too long. Get moving. We all know the benefits of exercise. This weekend is a perfect…
Two left feet? Sure, you could release some stress at the end of the day watching the latest season of “Dancing With The Stars.” But why not take center stage in your own living room? Studies show that dancing lowers stress and can boost happiness. Mentally focusing on dance moves and the physical activity itself…
Reading is a proven stress reducer, but our day-to-day “required” reading might be causing more pain than pleasure. It may seem counterintuitive for journalists to put down the paper, turn off social media or ignore email — all required reading to get the job done (or get ahead). But escaping into other forms of reading…
The holiday season is months off, but if we’ve learned anything during the pandemic, it’s this: Time flies. Don’t leave your earned vacation time on the table. Taking time away from work can help you avoid burnout, and decompression time doesn’t have to involve a destination. But employees across the country have been stockpiling vacation…
Stress takes physical forms in our lives daily: restless sleep, stress-related hair loss, headaches, digestive issues and more. While there’s no magic pill to stop stress in its tracks, adjusting your vitamin and supplement regimen (or starting one) may help address anxiety from the inside out through nutrition. Keep in mind: Vitamins aren’t regulated by…
I think I’m like most journalists: bad at self-care. We’ve been talking about it a lot this week, trying to brainstorm solutions, because across newsrooms everyone has hit a wall. I’ve noticed an extra day off or two really isn’t helping much because the first day back it’s like you never left. Work seems inescapable…
We know that writing down goals dramatically increases the likelihood you’ll achieve them. So why haven’t we written out our No. 1 shared goal during this pandemic: How we’ll survive? This week, certified professional coach Mary Ellen Ball wrote about self-care: “If one more person uses that airplane metaphor, telling me to put on my…
It’s time to face reality: Many of us won’t see the inside of our offices any time soon. Is the at-home work space you carved out five months ago still cutting it? As students return to virtual classrooms this week (and need their own space), it’s a good time to take stock of your household’s…
If you’re feeling less productive these days, you aren’t alone. Your tried-and-true system to get things done at work or at home (which mingle today more than ever) may be challenged in new ways: procrastination, changes in priorities, and ability to focus among them. Routines, especially during chaotic times, help us feel a sense of…
A change of scenery can spark creativity (and boost your energy), and you know that spending time outdoors is good for your health. If your neighborhood stroll has become a chore, adding a bingo game could help add some allure. Points for pups: The Washington Post’s interactive dog-themed game features squares for fur-friends donning bandannas…
I sit under the pergola on our patio and watch birds in the feeders and the shallow pond on our place in the limestone hills of Texas. We have dozens of Northern Cardinals, Carolina Chickadees, Tufted Titmouse, Painted Buntings and even endangered Golden-Cheeked Warblers. And, of course, hummingbirds this time of year. These creatures continue…
Well, first of all, if you’re feeling tapped out — that’s OK. We’re all overcome with cases of the blahs. A big part of that is caused by COVID-19, and, unfortunately, that’s not going away soon enough. But the ubiquitous Zoom that we’ve all been using for work meetings can be a powerful tool, if…
Whatever your new normal has become, one thing is certain: It’s bound to change as fall approaches. Working parents will juggle a host of different challenges at home as students return to the classroom (virtually or in-person). As the weather changes, so will outdoor workout routines or time with your furry friends. And with the…
“Dónde está mi cabeza?” If you’ve been wondering where your head is — or experiencing brain mush when you need mental clarity — voici une solution: Try picking up a new language. Studies show that learning a new language is a beneficial addition to self-care routines. Formal or informal lessons can provide structure important to…
Self-care is as much about learning as it is about practicing. Help our journalism community by sharing how you are getting through this challenging time. Here are our best strategies for taking care of yourselves during the coronavirus outbreak. Mute, pause, delete: Edit notifications to gain emotional control The siren call of notifications cry for…