Supporting journalists’ mental health during wartime

When studying the psychological state of journalists, we proceed from the specifics of professional challenges, as well as the challenges of any person living and working in war conditions. World studies [1] show that journalism is one of those professions that has a high risk of professional burnout. This is due to both the nature of the work and the peculiarities of the workflow in the editorial office.

Other studies suggest that being in a war, whether as a soldier or a civilian, significantly increases the incidence of anxiety disorders, depression, post-traumatic stress disorder, and substance abuse [Pizzaro, 2006; Eytan, 2011; Heidenreich, 2009; Wilson, 2004; Krippner, 2003].

Journalists – especially since the beginning of the war – have faced an extremely difficult task: despite all the challenges, not only to remain steadfast, but also to care about the feelings of the heroes and viewers/readers.

What changed after Russia's full-scale invasion?

We have a certain constancy of this new reality, in which there is war. And, unfortunately, we know what it is like to live with the sirens of alarm, to hear explosions, to come across information about victims and destruction every day, or to cover painful, tragic stories. But since there is this constancy, the amplitude of our emotions and reactions decreases, and journalists, like Ukrainians in general, have largely learned to cope with this, have become more resistant to various stimuli.

Despite this, since war has no holidays or weekends, exhaustion continues to build – a fatigue that does not go away even after a short rest. Often, exhaustion itself becomes the trigger for the development of other problems.

Journalism also poses additional risks associated with the direct and indirect effects of trauma . Along with this, purposefulness, activity, focus on the goal, and clarity of one's role during war are likely to serve as "protective" factors against the negative consequences of war. We are aware that journalists help people regain control and overcome their helplessness through access to information; accompany people in expressing their life stories, thus processing traumatic memory; collect evidence of crimes so that the guilty are punished; help create "information monuments" to those who died, imprinting them in the memory of others - the role of journalists in this is invaluable.

So, there is a certain paradox of the work of a journalist: journalism is both a protective factor and a risk factor . On the one hand, the meaning, importance, a certain mission of the work, its significance for a wide range of people is the factor that strengthens resilience. On the other hand, journalism is usually associated with proximity to traumatic events, painful emotions, and the continuity of information flows, which increases the risk of both burnout and mental health problems.

The profession of a journalist is extremely important. But behind the profession stands a person who is no less important and who sometimes needs support .

I. About the conditions that journalists may go through

As part of the Mental support for Media program, launched by the Suspilnist Foundation and the BrainCult Mental Health Center, a mental health assessment was conducted for members of several editorial offices. Standardized screening surveys were used, so the data based on the responses of 79 journalists are as follows:

Almost 47% have initial signs of burnout, and 43% have pronounced signs. That is, over 90% have symptoms of burnout.
Even more people have symptoms of depression – 97%: mild – 34% of respondents, severe – 63%.
44% of respondents have moderate anxiety disorder symptoms, and 50.5% have severe anxiety disorder symptoms.
38% of those who (as indicated in the survey) have experienced a traumatic event have painful memories that involuntarily (i.e. without their own will and desire) and regularly surface in their memory. And this is one of the indicators of possible post-traumatic stress - flashbacks, feelings as if the event is happening again, vivid emotional memories that are unwanted, or nightmares.

Even if we assume a margin of error due to the fact that the survey may have been taken by those who are interested in the support program because they are experiencing certain difficulties, the numbers are still extremely high and require attention.

It is also important to understand that during war, people may experience a wide range of emotions and physiological responses to violence. These responses may be unpleasant, difficult to control, and difficult to understand. But they are usually the result of the body’s response to threats. The conditions may be complex and require attention, but they are not pathological in themselves.

Along with the above survey results, we have another side: Ukrainian journalists demonstrate extraordinary resilience during the greatest challenges: in assessing the ability to counteract stress (which is a protective reaction as opposed to a feeling of helplessness), 45.5% of respondents to the question “How often in the last month have you felt confident that you will cope with solving your personal problems?” answered “often and quite often.” In contrast, “never and almost never” – 4.5%.

So it's normal for you or your fellow journalists to feel upset, nervous, irritated, confused in certain situations, at certain times. There may be occasional episodes of disturbed sleep, minor problems with concentration or memory. There may also be days when you feel completely hopeless - this is absolutely normal during war.

But it is important to track the duration of such days and states. More than two weeks (for symptoms of depression, more than six months for symptoms of anxiety disorder) during which they manifest themselves, or when these states significantly interfere with everyday activities is an occasion to consider a mechanism for coping with these psychological difficulties. This is not a situation that should be perceived as the norm, as a side effect of the “normal” professional sphere and therefore ignored or tolerated.

What to look for when evaluating your well-being?

We recommend taking as a basis the markers that should be considered when assessing your mental state, starting from the most common conditions: burnout, depression, and anxiety disorders.

We described in detail what professional burnout is and how to deal with it on a personal level, as well as at the editorial level, in the previous recommendation (Recommendation No. 14. How journalists can overcome professional burnout and form sources of support ).

Recall that this is a psychological state associated with a feeling of exhaustion (emotional, physical and cognitive functions), loss of enthusiasm, as well as the development of a negative perception of one's productivity or work in general, colleagues or people with whom one interacts. This is a systemic problem, therefore it requires systemic solutions that depend on various participants in the process: management (editorial staff), the team and the journalist himself.

Symptoms of depression:

Five (or more) of the following symptoms persist for most of the day, nearly every day, for a two-week period:

Depressed mood – as reported either by the person themselves (e.g., feeling sad, empty, hopeless) or as observed by others (e.g., the person looks like they are about to cry).
Noticeable decrease in interest or pleasure, activity.
Significant loss of body weight without dieting or weight gain (e.g., weight change of more than 5% within a month) or increased or decreased appetite.
Insomnia or excessive sleepiness.
Psychomotor agitation (restlessness) or inhibition.
Fatigue or loss of energy.
Feelings of worthlessness or excessive or inappropriate guilt.
Decreased ability to think or concentrate or indecisiveness.
Thoughts of death, recurring thoughts of suicide without a specific plan or with a plan.

Symptoms of anxiety disorder (GAD):

Excessive worry and worry (anxious anticipation) that is caused by various events or activities and lasts most days for at least six months.
It is difficult for a person to control these experiences.
Anxiety and worry associated with three (or more) of the following symptoms:

Restlessness, feeling irritable or nervous.
Rapid fatigue.
Difficulty concentrating or feeling "empty in the head."
Irritability.
Muscle tension.
Sleep disturbances (difficulty falling asleep or shallow, restless and insufficient sleep).

II. Possible options for restoring and strengthening the resilience of journalists

It is advisable to distinguish two levels: personal and editorial (organizational) level.

Personal level

If we talk about self-help methods, the recommendations will be basic. And they are based on the need to change the "rhythm of life", a different way of using and replenishing your own energy, a change in focus in expectations. That is, these strategies work if they become part of your usual life, and not just "on the weekend" or on vacation.

Doing simple things well is the key , not some overly complex formulas or miracle techniques.

Regularly replenish energy for body and soul:

Sleep well (sleep is not a privilege, it is a biological necessity and the only possible prerequisite for recovery).
Eat a healthy diet (despite the fact that the gut and brain are located in different parts of the body, they are closely connected. Our brain needs the right balance of gut bacteria to produce the chemicals needed to maintain its stable and healthy state. So, it is really important for us to have foods in our diet that contribute to these processes (more details here ).
Create opportunities to restore your strength, to be inspired by people, nature, art. This is not an excess, but just a way to keep your internal "battery" charged.
Be sure to maintain a work/rest balance every day.
Review your expectations and demands on yourself: to what extent do your work responsibilities match your real capabilities today; is there any life space left "outside of work"; how could you increase your satisfaction with work (understand its meaning, celebrate successes, acquire new knowledge/skills, make sure your workspace is comfortable and pleasant, purposefully strengthen relationships with colleagues).
"Being in your tribe" means asking for support when it's hard, accepting it and giving it to others. And being able to be a friend to yourself, supporting yourself.
Know and practice emotional self-regulation techniques.
Take care of your "protective suit" - be aware of the specifics of working with traumatic content and not just know, but follow the recommendations.

Editorial (organizational) level

The organizational context has a profound impact on how successfully people work and how well they cope with life and professional challenges. To ensure high-quality journalism, newsrooms should prioritize becoming hubs of psychosocial support for their employees.

One effective option is to provide comprehensive psychological support for the team, such as the support offered through the Mental Support for Media program, which encompasses four key components:

Periodic diagnostics of the team's psychological state.
Psychoeducational events to develop self-help and mutual aid skills within the team, as well as training to enhance journalistic competencies with a focus on sensitivity.
Access to individual consultations with mental health professionals.
Organization of recovery activities for the team.

Different stressors require different strategies, but effective psychosocial support in the context of war must strive to cover a wide range of challenges. Below are the key needs identified as responses to the common challenges journalists face, based on the survey results.

Energy Replenishment and Recovery:

"By Monday evening, I feel as tired as I usually do at the end of the work week."

"I am troubled by insomnia and headaches."

"I find it difficult to see tasks through to completion."

— Training: Organize sessions on sleep hygiene, muscle relaxation techniques, and mental health self-care.

— Vacations: Ensure employees have real time off where they can disconnect and stay offline.

— Work-Free Breaks: Motivate staff to take lunch breaks without working—ideally away from their workstations.

— Physical Activity: Encourage physical movement and create opportunities for it within the workplace.

— Balance: Ensure employees have dedicated time completely free from work duties.

— Traditions: Cultivate the tradition of celebrating birthdays and other shared holidays.

— Social Pauses: Create "points of attraction"—areas with water coolers, coffee, or snacks where employees can interact and sit down for a drink during breaks.

— Travel Logistics: Provide additional time for travel during business trips and ensure accommodations are conducive to recovery.

— Regular Retreats: Organize recurring recovery events, preferably in nature-rich environments.

Safety and Anxiety Reduction:

"The future frightens me with its uncertainty."

"Constant worry and anxiety that I am unable to stop or control."

— "Islands of Certainty": Establish stability at work through clear schedules and predictable payment dates.

— Insurance: Provide access to the Journalists' Insurance Fund (initiated and supported by the Souspilnist Foundation).

— Physical Safety: Supply equipment and training that meet physical security needs.

— Clear Communication: Maintain an accessible document outlining whom to contact for specific issues.

— Leadership Support: Leaders should explicitly articulate and demonstrate that "I am available and reachable."

— Stress Education: Organize discussions on how the mind and body react to war-related stress.

— Secondary Trauma: Discuss the impact of remote viewing of traumatic images and conducting difficult interviews.

— Sensitivity Training: Provide training in sensitive journalism—specifically, interviewing trauma survivors and other vulnerable groups.

Sense of Purpose and Significance:

"I have begun to doubt my professional abilities."

"Negative feelings about myself—as if I am a failure or have let myself or my family down."

A sense of purpose is a key element of professional resilience:

— Recognition: Emphasize the significance of everyone’s contribution (celebrate team successes and acknowledge the achievements of specific employees).

— Mission: Define the team's mission or a motto (display it in a visible place and reiterate it during meetings).

— Appreciation: Small gestures and signs of attention toward employees.

Normalization, Acceptance, and Support:

"After experiencing a traumatic event, memories of it are troubling; sometimes these memories (or dreams about the event) repeat, cause distress, and are unwanted."

— Awareness Culture: Create a culture of mental health awareness; normalize reactions in a work context and normalize seeking support. This can be done through webinars, information posters about prevalence and symptoms, guidance on what to do, and contact information for assistance.

— Sharing Experience: Encourage those who have benefited from psychotherapy or professional consultations to share their stories.

— Attentiveness: Be mindful of those returning from difficult assignments—asking, "How are you? Do you want to talk?".

— Rotation: Ensure a rotation of duties when covering traumatic events (one person should not cover difficult topics continuously; there must be breaks in such work).

Timely fulfillment of these essential practical needs is crucial for providing truly effective psychological support.

Mental health is one of the foundations for ensuring quality journalism, and caring for it must become a norm at both the individual and editorial levels. Therefore, it is important to maintain a permanent focus on creating an atmosphere and corporate policy within the editorial office that is oriented toward the psychological well-being of its employees.

Recommendations for the Independent Media Council were prepared by:

Anastasiia Nizhnik, psychotherapist-consultant, co-founder of the "BrainCult" Center for Development and Psychotherapy and the "Resilience Hub" platform.
Andrii Sydorenko, coordinator of mental health programs for journalists at the "Souspilnist" Foundation, co-founder of the "Resilience Hub" platform.

Center for Innovation and Sustainability in Local Media: https://www.cislm.org/research/burnout-report/
The International Center for Journalists (ICFJ):
https://www.icfj.org/sites/default/files/2020-10/Journalism%20and%20the%20Pandemic%20Project%20Report%201%202020_FINAL.pdf
Journalism Practice, Volume 3, 2009: https://www.tandfonline.com/doi/abs/10.1080/17512780902798653
European Journal of Work and Organizational Psychology, Volume 25, 2016 – Issue 5:
https://www.tandfonline.com/doi/abs/10.1080/1359432X.2015.1114470?journalCode=pewo20
Newspaper journalism in crisis: Burnout on the rise, eroding young journalists’ career commitment: https://www.researchgate.net/publication/254121300_Newspaper_journalism_in_crisis_Burnout_on_the_rise_eroding_young_journalists’_career_commitment