Learn six steps to avoid burnout and keep your journalism career on track. Find out how to recognize the signs, set boundaries, balance your life, learn skills, seek inspiration, and take a break.

It’s so important to try and think about turning your phone off and maybe even changing your phone settings so certain apps don’t notify you after set times. We should be working to live not living to work. It can be really helpful to use productivity apps such as Trello to maximise time efficiency too.

Stop saying 'yes' to everything. Both you and the quality of your work will suffer if you keep heaping up assignments in the naive albeit noble belief that you can do everything better than anyone else. Few, if any of us, ever live up to that kind of billing so learn to say no.

You're a journalist on the brink of burnout. What steps can you take to keep your career on track?

Journalism is a demanding and rewarding profession, but it can also take a toll on your physical and mental health. If you're feeling exhausted, stressed, or disillusioned by your work, you might be on the brink of burnout. Burnout is a state of chronic fatigue, cynicism, and reduced performance that can affect your well-being and your career. Fortunately, there are some steps you can take to prevent or recover from burnout and keep your passion for journalism alive.

1 Recognize the signs

The first step to avoid burnout is to be aware of the symptoms and acknowledge them. Some common signs of burnout are: feeling overwhelmed by your workload, losing interest or motivation in your stories, having trouble concentrating or meeting deadlines, experiencing anxiety, depression, or irritability, having physical complaints such as headaches, insomnia, or low immunity, and isolating yourself from your colleagues, friends, or family. If you notice any of these signs, don't ignore them or hope they will go away. Instead, seek help from a professional, a trusted coworker, or a support group.

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Dermot Keyes

PR & Communications Manager with Green Acre Marketing, Journalist, Author, Broadcaster, MC, Singer and Actor
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Stop saying 'yes' to everything. Both you and the quality of your work will suffer if you keep heaping up assignments in the naive albeit noble belief that you can do everything better than anyone else. Few, if any of us, ever live up to that kind of billing so learn to say no.

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Melany Heger, RPsy

Writer-Psychologist
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Turn your phone off for three days and reflect. Write freehand again. Read again. Go on a retreat. Perhaps the introspection will help you find your center.

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2 Set healthy boundaries

The second step to prevent burnout is to set healthy boundaries between your work and your personal life. Journalism can be a 24/7 job, especially in the digital age, but you need to have some time and space for yourself. Here are some tips to create boundaries: limit your exposure to news and social media outside of work hours, turn off your notifications and email alerts when you're not working, say no to assignments or tasks that are beyond your capacity or expertise, delegate or outsource some of your responsibilities, and communicate your needs and expectations clearly to your editors, sources, and colleagues.

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Dr Marianne Trent

Clinical Psychologist - Sky History & C5 | Author & Podcaster Supporting Aspiring Psychologists to get the Roles they Dream of | Aspiring Psychologist Podcast | The Grief Collective Book | Offering 1:1 Therapy | DClinPsy
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It’s so important to try and think about turning your phone off and maybe even changing your phone settings so certain apps don’t notify you after set times. We should be working to live not living to work. It can be really helpful to use productivity apps such as Trello to maximise time efficiency too.

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3 Cultivate a balance

The third step to avoid burnout is to cultivate a balance between your professional and personal goals, interests, and values. Journalism can be a fulfilling and meaningful career, but it shouldn't be your only source of identity or satisfaction. You need to have other aspects of your life that give you joy, purpose, and connection. Some ways to achieve a balance are: pursue a hobby or a passion project that is unrelated to your work, spend quality time with your loved ones and friends, engage in physical activity and relaxation techniques, volunteer for a cause that you care about, and seek feedback and recognition for your work.

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Stacy Harris
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Identify (or revisit) your core values. Are there situations that are challenging your values, or do you need to revise them based on changes in your personal or professional life? Values serve as an anchor of how we want to live our life, especially when faced with adversity or uncertainty.

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4 Learn new skills

The fourth step to prevent burnout is to learn new skills that can enhance your journalism career and keep you challenged and engaged. Journalism is a dynamic and evolving field that requires constant adaptation and innovation. By acquiring new skills, you can improve your performance, expand your opportunities, and diversify your portfolio. Some examples of skills that you can learn are: data journalism, multimedia production, social media management, podcasting, investigative reporting, and foreign languages.

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5 Seek inspiration

The fifth step to avoid burnout is to seek inspiration from other sources that can spark your creativity and curiosity. Journalism can expose you to a lot of negative and stressful events that can affect your mood and outlook. You need to balance that with positive and uplifting stories that can remind you of the value and impact of your work. Some ways to find inspiration are: read books, magazines, or blogs that cover topics that you're interested in, watch documentaries, films, or shows that showcase good journalism, listen to podcasts, radio, or music that stimulate your imagination, attend events, workshops, or conferences that feature inspiring speakers, and network with other journalists who share your vision and passion.

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6 Take a break

The sixth and final step to avoid burnout is to take a break from your work when you need it. Journalism can be a rewarding but exhausting profession that can drain your energy and resources. You need to recharge your batteries and restore your well-being from time to time. Some ways to take a break are: use your vacation days and sick days without guilt, take a sabbatical or a leave of absence if possible, travel to a new place or revisit a favorite one, unplug from your devices and the internet, and seek professional help or counseling if necessary.

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7 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?

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Khaleel Hayes

Professional Writer, Journalist & Content Guru
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Stay informed about your beat through the real world and relevant Facebook groups. As an art and entertainment journalist, going to different museums, music venues, or performances from time to time to "scope the scene" can help you brainstorm story ideas and grab fresh sources. It also doesn't hurt to reach back to previous interviewees, especially the ones you've enjoyed working with, for new scoops, opinions, and so on.

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You're a journalist on the brink of burnout. What steps can you take to keep your career on track?

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1 Recognize the signs

2 Set healthy boundaries

3 Cultivate a balance

4 Learn new skills

5 Seek inspiration

6 Take a break

7 Here’s what else to consider

Journalism

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