Breaking News: Stress Survival for Broadcast Journalists

The relentless pursuit of breaking news, high-stakes reporting, and high public expectations used to be what pushed even the most seasoned broadcast journalists to their mental, emotional, and physical limits.?

Times have changed.?

The constant pressure and unpredictable work hours now combine with ongoing job insecurity and unprecedented industry challenges — threatening personal health and professional performance.?

The media landscape has changed considerably since the decade I spent writing and producing in Canada’s top local newsroom. While change is good, I still get sad knowing the industry that raised me is struggling to keep its head above water.?

Thankfully, the one-eighty I pulled with my career positions me to share practical strategies to face work stress head-on without allowing it to knock you out in other areas of your life.?

In case we haven’t met, I’m Rebecca Vigelius, founder of Rested Edge Wellness and Stress Coach & Consultant to high-performing professionals who want to clean up their inner mess so it matches their outer success.?

Understanding Burnout in the Media Industry

Burnout is a state of chronic stress that leads to physical and emotional exhaustion, cynicism, and a sense of inefficacy. Media professionals are particularly vulnerable because of several industry-specific factors:

1. Unpredictable Work Schedules: The news never stops, and neither do those reporting it. Unpredictable hours and the demand for constant availability can disrupt sleep and personal life.
2. High Stakes and Public Scrutiny: The pressure to deliver accurate, timely news under the watchful eye of the public can be overwhelming. Mistakes are often magnified, leading to increased stress.
3. Job Insecurity: The media industry is undergoing rapid changes, with job cuts and restructuring becoming common. This uncertainty adds an extra layer of anxiety.

My Top 5 Strategies to Find Your Zen On-Air and Off

While the challenges are significant, media pros can use several strategies to manage stress and create a healthier work-life balance.?

(To be clear, “balance” means different things for different people. Pursue the balance that works for you.)

1. Prioritize Your Inner Operating System

Your nervous system controls your thoughts, emotions, and physical responses to stress. When we don't process intense emotions, they get stored in our bodies, leading to chronic stress and burnout. By becoming aware of how emotions manifest in your body and learning to process and release them, we create the capacity to handle high pressure situations with more ease. Start by working with your nervous system in bite-sized chunks throughout your day.

?? 1 minute nervous system reset:?

• Shake your body
• Relax your shoulders
• Relax your jaw
• Take a deep breath in through your nose and exhale slowly through your mouth

?? Reminder: Taking control of your nervous system health is a power move.

2. Practice Resilience-Building Techniques

Building resilience is about developing the ability to bounce back from stressful situations. Techniques such as cognitive reframing, where you change your perspective on a stressful situation, can help reduce its impact.

Here are a couple of examples:

Job insecurity due to industry changes:

• Original Thought: "The broadcast industry is unstable; I could lose my job any day."
• Reframed Thought: "The evolving industry presents new opportunities for growth and innovation. My skills are adaptable, and I can leverage them in various roles."

Unpredictable work hours:

• Original Thought: "I never know when a story will break; my life is so chaotic."
• Reframed Thought: "The unpredictable nature of my job keeps it exciting and dynamic. I can plan flexible personal activities around known lulls."

3. Set Better Boundaries

Setting boundaries might seem impossible in the fast-paced world of TV news, where breaking stories wait for no one, and constant availability is often the norm. But if you want to avoid the harsh symptoms of chronic stress and burnout, it's crucial to establish small, manageable boundaries that respect the demands of your job while protecting your well-being.?

Here are a few suggestions to get you started:

??Scheduled Check-Ins: Instead of constantly monitoring your phone, set specific times throughout the day for checking messages and updates. This could be once every hour or at set intervals that align with your work rhythm. This way, you're still responsive but not always on edge.

?? Night Mode Routine: Implement a "night mode" for your phone where notifications are silenced during sleep hours. Use the "Do Not Disturb" function, allowing only emergency contacts (like your managing editor or news director) to reach you. This can help ensure better sleep without completely disconnecting.

????♀?Micro-Breaks: Take short, regular breaks during your day to step away from screens and news feeds. Even a few minutes of stretching, deep breathing, or walking can make a significant difference in reducing stress levels.

???Clear Communication: Discuss with your team and supervisors the importance of these small boundaries for your health. Setting expectations about response times can create a supportive work environment where everyone understands the need for occasional downtime.

?? Designated Recovery Time: Schedule recovery time after particularly intense periods of work, such as after covering a major event or breaking news story. Use this time to engage in activities that recharge you, whether it's spending time with loved ones, pursuing hobbies, or simply relaxing.

4. Invest in Professional Development

Continuous learning and professional development can give you a sense of control and progress, which is crucial in an unstable industry. Pursuing additional training, certifications, or even exploring new areas within the media field can open up new opportunities and reduce feelings of stagnation and insecurity. There are plenty of options out there to fit any budget.

5. Get Support

Having a strong support system is not an option. Media professionals not only deal with daily industry stressors we’ve talked about here, but also face ongoing traumatic and heartbreaking stories whose effects can build up and can easily take a toll on your nervous system health.?

Find support in colleagues, friends, family, a therapist or coach — someone who understands the pressures you face and can provide valuable insights, emotional relief, and relevant stress management techniques.

~~~~~~?

I’m Rebecca Vigelius, founder of Rested Edge Wellness and Stress Coach & Consultant to high-performing professionals who want to clean up their inner mess so it matches their outer success.?

After a long, complicated journey back from chronic stress and burnout — it’s my mission to make yours faster and far less complex.

Going beyond stress management, I help individuals and teams harness the power of their nervous systems to get BIG results without burning out.

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