
Floods, wars and a possible recession — the last few weeks of news have been hard not only for the public to watch and read, but also for journalists to report. Keeping up with the demands of a 24-hour, fast-paced news cycle — often inundated with tragedy and pain — can have serious mental health implications for those delivering the headlines.
According to the Dart Center for Journalism and Trauma, “a significant percentage of journalists,” depending on their beat and location, experience symptoms of post-traumatic stress disorder. These numbers are unsurprising considering the American Psychological Association noted in 2022 that simply reading news headlines can “undercut mental health.”
“This work requires you to be resilient,” said Bee Quammie, freelance journalist and author of “The Book of Possibilities.” “But you must ensure that you are building healthy resilience and not simply walking down a pier to the depths of burnout.”
Now more than ever, it is essential for journalists to develop strategies that promote mental well-being. I spoke with veteran journalists about the demands of covering complex topics and how they protect their mental health while covering trauma.
Plan breaks
NBC News chief foreign correspondent Richard Engel is no stranger to covering challenging stories under extreme pressure. “I cover conflicts, uprisings and revolts, not because I like violence or lust for chaos. I am not an anarchist, nihilist or adrenaline junkie,” he said. “I do it for the viewers.”

Engel recognizes that journalists cannot “look away” when reporting on a story, but not looking away requires intentionally monitoring your mental health. Planned breaks have been a critical component of maintaining his mental health.
“During the Iraq War days post-2003, there were car bombings every day and friends were being killed and kidnapped,” he said. “I tried to get out of Iraq every six to eight weeks to clear my head.”
Even if you can’t take time off work, Quammie said it’s still essential to have a clear decompression strategy after a difficult story. “I put blocks in my calendar to meditate, work out or have a call or outing with friends afterwards to help de-stress,” she said. “Knowing that I have something to look forward to after helps me to get through.”
Set boundaries outside of work
Journalists don’t have to report from a war zone to be aware of how difficult subjects affect them physically and mentally.

“As an anchor, I get a taste of every story that we report in our newscast, even if I’m not out speaking with the people directly as it’s put together,” said Jennifer Bellamy, an award-winning anchor at the NBC affiliate in Atlanta. “The details of some of the stories and crimes we cover, especially some that we don’t share in person, can be incredibly disturbing to hear, sort through and ultimately share.”
Bellamy said it’s important for her to have clear boundaries once she clocks out for the day. “As a journalist, people often want to talk to me outside of work about stories we’ve covered,” she said. “I don’t mind that, because I want people to be informed with factual information, but sometimes I have to set a boundary for myself and speak up if I don’t want to engage with or discuss stories outside of work.”
While Quammie suggests cultivating relationships with other journalists who can provide an empathetic space for you to vent, she said it’s just as important to lean into the relationships you have outside of the industry. “Stay connected to the people who know you outside of the work you do,” she said. “They will help you to remember who you are, and help you to engage in a different part of your brain and being.”
Reach out for help

When stories hit particularly close to home, Bellamy recommends journalists rely on professional therapists to help manage complex emotions.
As a former therapist, I can attest to the power of working with a client to develop a toolkit of coping techniques, such as cognitive reframing, which helps them reshape and re-examine how they perceive situations or emotions that cause them stress. However, as a veteran freelance journalist, I am also aware of the barriers to affordable professional therapy.
For those without insurance, there are many sliding-scale services out there — therapists who will adjust fees according to your income or ability to pay. If you do have insurance, your plan may have you pay an out-of-network therapist upfront, but you can often get reimbursed a percentage of the fees after filing a claim.
Remind yourself why you do what you do
When she’s processing her emotions, Quammie often reminds herself that the work she does is “in service to others.” She also draws on the strength of her predecessors. “I read writing from people who did brave, difficult, necessary work before me to remember that I’m not alone,” she said.
Quammie also now sets clearer boundaries about what stories she pitches or which commissions she accepts. “I used to not be so selective, and that was very harmful to my mental well-being,” she said.
But when she must cover a traumatic event, it’s important that she creates a safe space to write. “Water, snacks, music, candles and blankets ensure I have a bit of comfort while immersing myself in the discomfort of writing difficult things,” she said.