What do you do if your journalism workload is overwhelming and leading to burnout?

Understanding the early signs of burnout is crucial. These can include chronic fatigue, a sense of dread about work, difficulty concentrating, a feeling of disillusionment with journalism, and increased irritability. Acknowledging these signs early can help you take steps to mitigate them before they escalate. Personal Experience Tip: Keep a journal of your daily feelings and energy levels. It can help you spot patterns or changes over time, allowing you to identify burnout signs early.

I realized much later in professional life, that taking a break when you start losing interest in your work is important. But no one in my previous work places suggested this. We need to normalizing taking a break (leaves, not sabbaticals) from work. I suggest one watches a brilliant web series "Scoop" (2023) on Netflix to see the dilemma the central character in the series - a journalist who is single mother with dependent parents - goes through when thinking of a small break. In journalism, it can be really challenging (what if you miss out on a major story?!)

Burnout has only recently entered the public consciousness, but it's something that journalists who cover all kinds of topics experience on and off throughout their careers. Some signs of burnout include apathy, physical manifestations of pain (headaches, stomach aches) for no medical reason, and that constant nagging question, "What is the point?" As the world continues to delve deeper into culture wars, it's easy to feel overwhelmed. As soon as you recognize the symptoms of burnout, it's time to step back and find a way to support your recovery.

In journalism, the news never sleeps, but you need to. Setting clear boundaries between work and personal time is essential. This can mean turning off email notifications after hours, setting specific times when you're not available for work, or even dedicating certain days for deep work without meetings. Personal Experience Tip: Communicate your boundaries clearly to your colleagues and supervisors. It helps set realistic expectations and respects your personal time.

Every Friday I close every tab I have open (over the week I accrue so many across multiple windows and browsers that my laptop begins to lag). If the tabs were important or interesting enough, I'll remember to pick them up and keep working on them on Monday. If I forget, chances are they've lost their newsworthiness over the weekend. It's good to keep a list of specific projects you're working on though, just in case a good one slips your mind.

Boundaries are crucial when it comes to being a professional journalist. You can't tell good stories when you're burnt out, and you can't do your subjects justice--especially if you work on topics that can be deeply fraught--social justice, equality, politics, war, etc. As a professional freelance journalist boundaries are even more critical. You need to know what you can and can't take on, what kind of clients you can (and can't) work with, and have clear parameters around your work. Personally, I find that working on weekends (or holidays) can help me really set good boundaries: I get more done, and I can get organized, set my boundaries for the week, and figure out where I might be able to take some self-care during a burnout phase.

As much as you try to set boundaries, journalism and news, because of their 24x7 nature, push you to work and be available even at odd hours. Having no breather or break even for a day in a week inevitably leads to burnout. That said, conveying what works for you and what doesn't is important. Unsaid pressures could land you in situations you never wanted to be in the first place, especially if you are beginning your career. Understand that everyone is a colleague, and an open conversation could bring in solutions that work well for you and your organization. Do not hesitate to approach and talk. And consciously take breaks/vacations - may not feel essential when you're young because you are driven by work but it matters in the long run!

Self-care is not just a buzzword; it's a necessary practice for sustainability in any career, especially in high-pressure fields like journalism. This includes getting enough sleep, eating well, exercising, and engaging in activities that relax and rejuvenate you. Personal Experience Tip: Incorporate a routine that includes physical activity, even if it's just a 15-minute walk during your day. It can significantly boost your mental health and productivity.

Feeling stuck or monotonous can contribute to burnout. Learning new skills not only adds to your repertoire, making you more versatile and valuable but also reinvigorates your passion for journalism. Whether it's data journalism, multimedia storytelling, or a new language, acquiring new skills can be a breath of fresh air. Personal Experience Tip: Set aside a small amount of time each week dedicated to learning. Online courses and webinars make this more accessible than ever.

Finding a balance between professional ambitions and personal life is key. This might mean reassessing your career goals, finding a niche within journalism that you're passionate about, or even considering a change in environment or role that better suits your work-life balance preferences. Personal Experience Tip: Regularly assess your career path and personal goals to ensure they are aligned and fulfilling. Don't hesitate to make changes if they're not.

If it were as easy as just following these rather cliched tips, no-one would have a problem. Unfortunately, it isn’t. Life and work are not like that!

Networking with other journalists can provide emotional support and practical advice, as they likely have faced similar challenges. If possible, seek the support of a mentor who can offer guidance, support, and perspective. Consider professional help if you're struggling. Therapists and counselors can provide strategies to manage stress and avoid burnout. Sometimes, taking a sabbatical or a prolonged break is necessary to recharge and reassess your career and life goals.

Change your routine and get out of the box of journalistic workload. There has to be more ups killing, more people to meet and more stories to tell- if that seems overwhelming, just take a break and focus on your other strengths or hobbies