Have you ever felt overwhelmed by the constant barrage of disturbing content you encounter as a content moderator? It’s not just a job, it can be an emotional rollercoaster that can take a serious toll on your mental health. This isn’t something that gets talked about enough. You’re dealing with content that most people couldn’t even imagine day in and day out. It’s time to bring these hidden struggles into the light and offer real solutions that can help.
Myths vs. Facts
Here’s a look at common beliefs and research insights:
| Aspect | Common Belief | Research Insight |
|---|---|---|
| Exposure to Content | “It’s just part of the job.” | Regular exposure to harmful content significantly elevates risk for occupational stress and emotional fatigue. |
| Effectiveness of Support | “Basic support suffices.” | Specialized psychological support is crucial to effectively mitigate the impact of continuous exposure to distressing content. |
| Role of Emotional Regulation | “It’s about staying strong.” | Active emotional regulation is necessary to manage and mitigate immediate stress responses and long-term emotional health. |
Symptoms of Burnout & Overexposure
Recognizing the signs of burnout and overexposure is crucial for taking proactive steps:
| Type | Signs |
|---|---|
| Emotional Exhaustion | Feeling drained, difficulty maintaining enthusiasm, increased irritability or cynicism. |
| Depersonalization | Negative attitude towards community members, viewing users as irritants, loss of empathy. |
| Reduced Personal Accomplishment | Feeling ineffective, experiencing futility, diminished satisfaction. |
| Physical Symptoms | Persistent fatigue, insomnia, physical ailments like headaches or muscle tension. |
| Cognitive Impairments | Difficulty concentrating, memory problems, impaired judgment. |
| Social Withdrawal | Isolating from social interactions, avoiding community activities, strained relationships. |
What Do I Do About It?
Don’t forget you can also access free meditations and a short workbook here:
Dealing with flashbacks: CLICK HERE
Coping with Graphic Violence Imagery: CLICK HERE
Simple Breakthwork:CLICK HERE
Cognitive Reframing/Changing your Thoughts: CLICK HERE
Implement these techniques to maintain emotional stability and resilience while moderating:
| Technique | Description | Implementation | Real-Life Example |
|---|---|---|---|
| Mindfulness | Practice mindfulness to enhance emotional awareness. | Allocate daily short periods for mindfulness exercises, focusing on your breathing and body sensations. |
Example: Take a 5-minute break every hour to close your eyes and focus on your breathing. Use YouTube or an an app for guided mindfulness exercises you can also listen to one of ours: Dealing with flashbacks: CLICK HERE |
| Cognitive Reframing | Identify and challenge negative thought patterns. | Reframe distressing experiences by reminding yourself of your critical role in safeguarding digital spaces. |
Example: After encountering disturbing content, remind yourself that your work helps create a safer online environment. Write down positive impacts you’ve made. Try for yourself now with our fillable workbook CLICK HERE |
| Tactical Breathing | Utilize controlled breathing to manage acute stress. | Breathe in for four seconds, hold for four, exhale for four, and wait four before repeating. |
Example: When feeling overwhelmed, step away from your desk and practice tactical breathing for a few minutes. Set a timer on your phone as a reminder. Try this one now CLICK HERE |
| Energetic Armor | Create a mental barrier against emotional distress. | Visualize a protective layer of energy around you to maintain mental clarity. | Example: Before starting your shift, visualize a shield of light around you. Imagine it protecting you from negative emotions as you work. |
| The Forensic Investigator | Mental distancing from harmful content. | Visualize wearing protective gear, creating a mental barrier between you and distressing material. | Example: Picture yourself as a detective in a crime scene, wearing protective gear that blocks emotional impact. This helps you stay objective. |
| Boundaries | Set clear boundaries between work and personal life. | Use physical or temporal boundaries, like a specific workspace or end-of-day rituals. | Example: Create a ritual to end your workday, such as a short walk or listening to a favorite song, to signal the transition from work to personal time. |
| Professional Support | Engage with therapeutic support. | Participate in therapy sessions or support groups designed for professionals exposed to traumatic content. | Example: Schedule regular sessions with a therapist who specializes in trauma. Join online support groups where you can share experiences with peers. Coaching is also a great option. |
| Physical Self-Care | Engage in stretching exercises, take a short walk, or practice deep breathing. | Implement regular physical activities during breaks. | Example: Set a reminder to stretch every hour. Follow a short stretching routine or take a quick walk around your workspace. |
| Emotional Self-Care | Keep a journal or use thought-balloon visualization. | Regularly document your thoughts and feelings, and visualize releasing negative emotions. | Example: At the end of each day, write in a journal about your feelings. Visualize your negative emotions as balloons floating away. |
| Social Self-Care | Schedule video calls with friends or join online forums for moderators. | Maintain social connections through scheduled interactions and supportive online communities. | Example: Plan weekly video calls with friends or family. Join an online community for content moderators to share experiences and tips. |
| Spiritual Self-Care | Allocate time for meditation or write letters of gratitude or forgiveness. | Integrate spiritual practices into your routine, focusing on gratitude and forgiveness exercises. | Example: Spend 10 minutes each morning in meditation. Write a letter of gratitude or forgiveness once a week, even if you don’t send it. |
| Environmental Self-Care | Redesign your workspace to be more calming and less triggering. | Make changes to your work environment to reduce stress triggers and create a more serene atmosphere. | Example: Add calming elements to your workspace, like plants or soothing artwork. Adjust lighting to be softer and more natural. |
Real-Life Case Studies
Case Study 1: Sarah’s Story
Sarah has been a content moderator for three years. Initially, she handled the job well, but over time, the constant exposure to graphic content began to take a toll on her mental health. She noticed increasing irritability and difficulty sleeping. After recognizing these signs of burnout, Sarah implemented mindfulness exercises and cognitive reframing techniques. By visualizing herself in protective gear and setting clear boundaries between work and personal life, she managed to regain her emotional stability and continue her job with a renewed sense of resilience.
Case Study 2: Mike’s Journey
Mike is a new content moderator who quickly felt overwhelmed by the disturbing material he had to review. He started experiencing physical symptoms like headaches and muscle tension. Mike sought professional support and joined a support group for moderators. He also began practicing tactical breathing and energetic armor techniques. These strategies helped him manage his stress levels and build a supportive network that provided emotional relief and practical advice.
Case Study 3: Emma’s Experience
Emma has been moderating content for a large social media platform for over five years. She began feeling disconnected from her work and noticed a negative attitude developing towards community members. Recognizing the signs of depersonalization, Emma redesigned her workspace to be more calming and started keeping a journal. She also engaged in regular video calls with friends to maintain social connections. These changes helped her regain empathy and enthusiasm for her role, improving her overall well-being.
For Managers Creating a Trauma-Informed Workplace
Creating a positive work environment for content moderators is essential. Here are specific strategies for managers to support their teams effectively, incorporating Rebuilding Thoughts’ expertise:
| Role | Specific Actions |
|---|---|
| Managers | Immediate Risk Assessment: Regularly check in with moderators to identify early signs of distress Resilience Training: Implement resilience-building strategies through workshops and training sessions. Offer Clinical Support: Provide access to specialized mental health professionals. |
| HR | Wellness Onboarding: Include wellness and mental health components in onboarding sessions for new moderators. Make the risks of this job abundantly clear – bypassing this can lead to serious law suits. Resilience Training: Offer regular training on resilience and stress management. Promote Clinical Care: Ensure moderators have easy access to mental health resources and encourage their use. |
| Technology Teams | Develop Protective Tools: Create and implement tools to reduce exposure to harmful content, such as filters or automated moderation systems. Mitigate Graphic Content Impact: Develop features that blur or warn about graphic images and videos before they are viewed. |
| Organizational Recommendations | Disclose Risks Early: Clearly communicate the risks associated with content moderation during the hiring process. Create Safe Spaces: Establish forums or regular meetings where moderators can share their experiences and concerns safely. Build Support Networks: Encourage connection and support among moderators through team-building activities and peer support groups. Limit Exposure: Rotate tasks to ensure moderators are not constantly exposed to harmful content. |
Promoting a Trauma-Informed Workplace:
- Recognize, understand and address PTSD: Ensure that your workplace can identify signs of PTSD and provide appropriate support.
- Create a help seeking culture: Promote a culture where seeking help for mental health issues is normalized and encouraged.
- Active role in mental health: Management should actively participate in mental health initiatives, showing commitment from the top down. A wellness program will never take off without without proper manager buy in we see this over and over again. This cannot be a check box activity.
At Rebuilding Thoughts, we specialize in moderator onboarding courses, PTSD awareness training for managers and workers, and creating a trauma-informed workplace. If you don’t work with us, ensure you adopt these strategies to support your team effectively.
Conclusion
By implementing these strategies, moderators can proactively combat burnout and foster resilience. Prioritizing self-care, seeking support, managing time effectively, and cultivating emotional intelligence and adaptability are essential for maintaining well-being and thriving in the demanding role of an online community moderator. Reflect on these strategies, implement them in your moderation practice, and reach out to fellow moderators for support.
Call to Action
Take a moment to reflect on your own experiences and identify areas where you can apply these strategies. Reach out to fellow moderators, engage in community support, and remember that prioritizing your well-being is not only beneficial for you but also for the entire online community you help protect.
References
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