Journalism and human rights activism are high-pressured professions. Both have to work under a lot of pressure, often long, and sometimes unpredictable hours. They have to work on issues, stories and topics that can take a mental toll and are hard to leave behind at the office. They are also expected to do more with little resources and scanty work conditions. For journalists, on top of everything, the media industry is in a state of uncertainty, which means that job security, and workplace morale aren’t so great. Many journalists haven’t received compensation for months and continue to work without salaries.

With the advancement in digital technology, journalists and rights activists are faced with increasing challenges to keep pace with the skills required for digital media. The difficult work conditions are met with increased usage of digital spaces, which has intensified their stress and can  have a toll on their mental mental health.

From the moment they turn their alarm off in the morning until the last glimpse at their accounts before bed, an important part of their work – and life – takes place on Twitter, Instagram and Facebook. The excessive use of digital spaces and their habit around the use of social media affect their mental health. Social media have long been hotbeds of misinformation and targeted harassment of journalists as well as human rights activists, both of which can lead to fatigue and even burnout. The challenges discussed above are further exacerbated for women journalists and activists who face double binds for the specificity of their gender and profession. This kit has been authored by Maryam Saeed and Seerat Khan and show how self-care help journalists and activists in the long-term.