You're struggling to find balance in your journalism career. What are some ways to cope with burnout?

1 Recognize the signs

The first step to coping with burnout is to acknowledge that you have a problem and that you need help. Some common signs of burnout include feeling tired, irritable, cynical, detached, or ineffective. You might also lose interest or passion in your work, struggle to meet deadlines or expectations, or isolate yourself from others. If you notice any of these symptoms, don't ignore them or blame yourself. Seek professional support, talk to your colleagues, or reach out to your friends and family.

2 Set boundaries

One of the causes of burnout is working too much, too hard, or too fast. Journalism can be a competitive and stressful field, where you have to deal with tight deadlines, constant pressure, and unpredictable events. To cope with burnout, you need to set boundaries and prioritize your tasks. Learn to say no to unrealistic or unnecessary demands, delegate or outsource some of your work, and limit your exposure to negative or distressing news. Also, make sure you have a clear separation between your work and your personal life. Avoid checking your emails, messages, or social media after hours, and dedicate some time to relax and unwind.

3 Practice self-care

Another way to cope with burnout is to take care of yourself physically, mentally, and emotionally. Self-care is not a luxury, but a necessity for journalists who want to stay healthy and productive. Some self-care practices include getting enough sleep, eating well, exercising regularly, meditating, journaling, or engaging in hobbies or activities that make you happy. Self-care also means being kind and compassionate to yourself, especially when you make mistakes or face challenges. Don't be too hard on yourself, and celebrate your achievements and strengths.

4 Seek support

You don't have to cope with burnout alone. You can seek support from various sources, such as your colleagues, your manager, your mentor, or your peers. They can offer you advice, feedback, encouragement, or empathy. You can also join a network, a community, or a group of journalists who share your interests, values, or goals. You can exchange ideas, experiences, or resources with them, and learn from their successes and failures. Moreover, you can seek professional help from a counselor, a therapist, or a coach who can help you deal with your burnout and find solutions.

5 Reconnect with your purpose

Finally, one of the ways to cope with burnout is to reconnect with your purpose and passion for journalism. Remember why you chose this profession, what you love about it, and what impact you want to make. Think about the stories you want to tell, the people you want to serve, and the values you want to uphold. You can also seek inspiration from other journalists who have overcome burnout and achieved their goals. Reconnecting with your purpose can help you regain your motivation, enthusiasm, and confidence.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?