Thread by @mareevs

Listening to an #IRE2020 panel titled "Oh, the trouble you've seen: How to manage the stress and trauma of being a journalist."

@atompkins is talking about the stress younger reporters are under. “Younger people are really stressed out right. It’s real."

He says reporters are "getting it from all sides" right now, with COVID-19, protests, people who dislike or distrust the press.

"They feel like they can't speak up because they'll be seen as too tender, too weak."

Tompkins says research shows we will "see substantial numbers of suicides increasing" this fall, and that the "struggles of mental health will grow."

"This is what's coming," he says.

The panelists are talking about "compassion fatigue." One of the main symptoms is chronic exhaustion.

It's normal to feel super tired (physically and emotionally) right now!

Another symptom is reduced sympathy/empathy.

"The problem with being a journalist that you see so much, you know so much." You see high levels of distress all the time.

Ah! Dreading work is also normal, turns out. It's hard to feel motivated or like you're fulfilling a calling when you can't go anywhere or see anyone, including your colleagues, the panelists say.

Another symptom is poor job satisfaction, Tompkins says. "Compassion fatigue makes it difficult to truly enjoy any aspect of the job."

"One critical factor in traumatic stress recovery is whether you believe your work truly matters."

"If you feel you're just feeding the beast or filling a while, the stress will be stronger."

Annnnd hypersensitivity is common, too. "Everyday feedback on your work touches a raw nerve more than normal." ... feedback sounds harsh. Social media comments sting more than usual. And you may feel that no one understands what you're going through.

Journalists are also experiencing poor work-life balance. Self-care has gone to the wayside.

"Journalists tell us that working remotely means working more," Tompkins says. "I bet there are some amens to that one."

And now we're on to the second half of the panel ... How to reset to normal.

"Start a new normal if you can't get back to old normal," says Sidney Tompkins, a licensed psychotherapist.

She recommends surrounding yourself with things that remind you of normalcy, like photos. She says to try and connect with colleagues however you can.

"We are relational beings." ... "Remember that silent does not equal OK."

Maybe instead of texting or emailing, "pick up the phone and call."

Sidney says it's a good idea to set a schedule and do your best to stick to it.

Also, try not to send late-night emails and messages that might needlessly stress others out.

Make an office space in your home, even if it's part of another room. That way, you can leave it at the end of the day. Fully shut down and stop working.

Journalists, TAKE VACATION. I repeat: TAKE VACATION.

"You've got to get away. You can't just stay in this same place all the time. And when you're working from home, you're there 24 hours a day."

Tompkins says he hears people say they feel guilty using paid time off while working from home.

"Forget it! That's nuts! Use it!" Sidney says.

Tompkins urges journalists to remember that the work we're doing is important.

"The weeks ahead are going to be historic in our country and we need you to be amazing."

Tompkins tells journalists to do something generous because it releases endorphins. Sidney says to make a gratitude list.

Journalists focus more on the bad than the good, and that can catch up with us.