The toll taken on journalists covering war zones like the conflict in the Ukraine is not only physical but also emotional and psychological. They need a special tool kit, like the one designed by Olga Kravtsova, a Russian psychologist who has studied human rights, trauma and related issues.
Kravtsova has done training programs and sessions for journalists in different Russian regions and other countries, including post-Soviet neighbors, Sweden and the U.S.
Last year she wrapped up a class, entitled “Psychology of Stress for Journalists,” in the media department at the Higher School of Economics in Moscow. She taught about journalism and trauma at Moscow State University’s journalism school from 2008 to 2012.
She recalled that in 2011 one of Novaya Gazeta’s leading reporters participated in a two-day roundtable discussion, titled “Journalism and Psychological Traumas,” conducted when she was director of the Center for Journalism in Extreme Situations in a collaboration with the Dart Centre Europe for journalism and trauma, supported by the Rory Peck Trust.
Before Kravtsova offers any tips on stress management to journalists, she emphasizes that physical safety comes first, especially if reporters are in a war zone.
“In a situation like murders and losses,” she said, “it’s hard to find the right words on ‘how to take care of yourself.’ But still we need to recharge resources somehow.”
She offered what she called “some very basic and short tips”:
1. Being stressed in a stressful situation is OK. Don’t play Superman (and we know he was a reporter!), acknowledge what you’ve been through, your feelings, limitations and the need to regain strength. Talk to a person you trust, or write down your feelings in a diary. Use stress-management techniques that work for you. Ask for professional help if needed.
2. Try to keep to a healthy routine as much as possible. Don’t rely on alcohol, drugs and other destructive methods. Do some exercise or choose other physical activity that makes you feel better (take a walk alone or together with a friend, walk and play with a dog, dance with the music you like). Sleep and eat well — stress is very draining on a physical level as well.
3. If the stressful situation is not just one-off but continuous, allocate some time to “switch off.” Create a “stress-free” zone. Take time to spend with people you love and do things you like other than work.
4. Make realistic plans. Know the difference between things you can and cannot change. Focus on the ones you can, even if those are small, simple steps.
5. Take care of yourself and your colleagues. If you need help and support, it’s OK to ask for it. Offer your help to others. Develop and be a part of a support circle among your peers and colleagues.