In last month’s column, the case was made for why media workers need to practise self-care and how it can help build resilience for covering challenging stories.

It also provided a link to a collaborative self-care tip sheet compiled by the Dart Centre Asia Pacific and Mindframe.

Research shows that, by taking steps before, during and after assignments – and having trauma-informed managers who ensure team members are free to do that – there is less chance of long-term, significant, disruptive and potentially costly professional and personal fallout.

Across the region, the Dart Centre Asia Pacific – an affiliate of the Columbia University-based Dart Center for Journalism and Trauma – works with newsrooms and individual journalists to promote both resilience and self-care, sharing tips and responding to questions about healthy ways to minimise harm from trauma exposure.

The following practical tips are drawn from international resources prepared by the Dart Center for Journalism and Trauma.

Before a potentially traumatic assignment

• Carefully consider the story to be covered, including what physical and emotional risks it might entail
• Discuss these with your editor, line manager, a trusted newsroom colleague, or a mentor, including how some or all of the risks may be eliminated or mitigated
• Agree on how, and how often, you’ll keep in touch, especially if difficulties arise
• If it’s a distant or multi-day assignment, discuss whether your partner or a family member needs to be kept informed of your welfare or whereabouts
• Approach the assignment with an optimistic, positive and respectful outlook: You’re likely to be dealing with traumatised people who may need more time and space to tell their stories
• Recognise that ethical coverage of traumatic news matters and that what you will be doing is important and worthwhile
• Prior to departure, ensure you’re clear about where you will source food, clean water, transport and safe accommodation

If deploying with equipment, ensure all items are fully functional and appropriately charged/prepared.

During the assignment

• Upon arrival at your destination, take a moment to survey the scene, gather your thoughts, identify any safe exits and then take a few deep breaths
• Acknowledge how you are feeling and realise this will inform your journalism and help you process the trauma you may experience
• Make decisions in the moment, avoid second-guessing yourself afterwards and don’t dwell on missed opportunities
• Recognise that distress – yours or others’ – in the face of tragedy is a normal human response, not a weakness
• Take physical and visual breaks away from difficult sites/scenes/situations and encourage others around you to do so as well
• As the day/s unfold/s, remember to attend to your basic human needs – healthy eating, appropriate hydration and adequate rest – as these affect journalistic judgement
• Avoid self-medication (overuse of stimulants suggests all is not well)
• Talk to colleagues – share what you witnessed and how you’re responding to that
• If you are distressed, don’t hide it – burying your feelings is unhealthy and more likely to have longer-term consequences
• To help reduce your body’s stress chemical load, get some exercise wherever possible – even a brisk walk can help
• On long assignments, make time to maintain contact with loved ones back home
• Know your limits: Request rotation if you need a break
• On multi-day assignments, activate an end-of-day routine to help you switch off and de-stress.

Signs things may be overwhelming you or a colleague

• Being constantly distracted
• Feeling disoriented, ‘spacey’ or experiencing a distortion of time
• Having difficulty doing simple tasks or solving problems
• Exhibiting the ‘1,000-yard stare’ (blank, unfocused gaze)
• Impulsivity, extreme anger, argumentativeness, violence
• Feelings of futility, helplessness, terror, shame or fear for one’s life/safety
• Evidence of physical or mental exhaustion.

Common responses immediately after witnessing trauma

• Sleep disturbances
• Upsetting dreams
• Intrusive images or thoughts of the event
• Avoiding reminders of the trauma
• Feeling that bad things are about to happen to you
• Being jumpy and easily startled
• Physical reactions: sweating, rapid heartbeat, dizziness, nausea when reminded of the traumatic event.

These reactions may be a sign you need a break or a rotation.

After covering a challenging story

• Don’t bottle up feelings: Debrief with a trusted colleague, peer supporter or mentor who is a good listener
• Monitor for delayed reactions
• Maintain/return to normal routines and activities, but pace yourself.

Most media workers will not be greatly affected by the work they do because they are – and will usually remain – resilient.

However, there are factors that can make an individual more susceptible to trauma effects, including:

• Past traumatic experiences
• Accumulated time on site
• Proximity to distressing scenes, sounds, smells or recollections
• Threats to one’s sense of professional ethics or moral compass
• Actual – or threatened – physical harm to self, a colleague or a loved one
• Lack of a healthy support network of family and friends
• A history of anxiety, depression or other mental illness
• Pre-existing issues with substance misuse
• A highly empathetic personality
• Avoidant coping style.

Importantly, should symptoms persist for more than four weeks – or, at any stage, you feel completely overwhelmed – seek help from a trauma-informed health care professional.

Because every media worker has different experiences, backgrounds and personal preferences, the Dart Centre Asia Pacific and Mindframe encourage everyone to take time to tailor their own Self-Care Action Plan.

By Dart Centre Asia Pacific chair Trina McLellan

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Photo credits + Alt text

1. Pexels-Markus Winkler
2. Pexels-George Milton
3. Pexels-Tirachard Kumtanom
4. Pexels-Ketut Subiyanto
5. Pexels-Shvets Production
6. Pexels-Cottonbro