As a community manager or content moderator, you experience the dark side of the internet every day. Whether you are reviewing chat, social media, forum comments, or images, high-risk content can be draining — and you may not even realize the damage it’s doing.
Studies show that community teams on the front lines of chat, image, or video moderation are especially vulnerable to stress-related symptoms including depression, insomnia, vicarious trauma (also known as “compassion fatigue”), and even PTSD. It’s critical that you have the right tools and techniques at your disposal to support your mental health.
Therapist and wellness trainer Carol Brusca recently hosted a “Stress, Wellness, and Resilience” training session for Two Hat’s clients and partners. Here are her top 10 wellness tips for online moderators and community managers
1. Talk to someone.
Having and using social supports is the number one indicator of resilience. Asking for help from someone who cares about you is a wonderful way to get through a difficult time.
Does your company health plan provide access to a mental health professional? Take advantage of it. There’s no shame in talking to a therapist. Sometimes, talking to a stranger can be even more effective than confiding in a loved one.
2. Learn to say no.
If we do not set boundaries with others we can find ourselves feeling stressed out and overwhelmed. If you notice this might be a habit for you, try saying “no” once a day and see if you begin to feel better.
Of course, saying “no” at work isn’t always an option. But if you’re spending too much time reviewing high-risk content, talk to your manager. Ask if you can vary your tasks; instead of spending all of your workday reviewing user reports, break up the day with 15-minute gameplay breaks. Check out our blog post and case study about different moderation techniques you can use to avoid chat moderation burnout.
3. Go easy on yourself.
We are quick to criticize ourselves and what we have done wrong, but not as likely to give ourselves credit for what went right, or all the things we did well.
Remember that you work hard to ensure that your online community is healthy, happy, and safe. Pat yourself on the back for a job well done, and treat yourself to some self-care.
4. Remember, this too will pass.
There are very few situations or events in our lives that are forever. Try repeating this mantra during a stressful time: this struggle will pass. It will make getting through that time a little easier.
(Maybe just repeat it silently in your head. Your co-workers will thank you.)
5. Get plenty of sleep.
We need sleep to replenish and rejuvenate. Often when we are feeling stressed, we struggle with sleeping well. If this happens to you, make sure your bedroom is dark and cool; try some gentle music to help you get to sleep, or use an app that plays soothing sounds on a loop. If staying asleep is the problem, try having a notepad and pen by your bed to write down your worries as they come up.
Pro tip: Save the marathon 3:00 am Fortnite sessions for the weekend.
6. Have a hobby.
Having a hobby is a great distraction from the stressors of everyday life. If you can do something outside, all the better. For many people being in nature automatically decreases stress.
Or, stick to video games. Playing Tetris has been proven to help people who experience trauma.
7. Drink tea.
A large dose of caffeine causes a short-term spike in blood pressure. It may also cause your hypothalamic-pituitary-adrenal axis to go into overdrive. Instead of coffee or energy drinks, try green tea.
We know that the smell of a freshly-brewed pot of coffee is like catnip to most moderators… but hear us out. Green tea has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.
8. Laugh it off.
Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. It literally tricks your nervous system into making you happy. Try a comedy movie marathon or a laughter yoga class (this is a real thing!).
And hey, a 10-minute meme break never hurt anyone.
Getting plenty of exercise will decrease stress hormones and increase endorphins, leaving you feeling more energized and happier.
Ever had a 30-second, impromptu dance party at your desk?
Often referred to as the “stress hormone,” cortisol is released in our body when we’re under pressure. Excess cortisol can cause you to feel stress, anxiety, and tension. Exercise brings your cortisol levels back down to normal, allowing you to relax and think straight again.
So crank up a classic, stand up… and get down.
10. Try the “3 Good things” exercise.
Each night, write down three good things that happened during the day. This practice makes you shift your perspective to more positive things in your life — which in turn can shift your mood from stressed to happy…
… even if the three good things are tacos for lunch, tacos for 2 pm snack, and tacos for 4 pm snack. Good things don’t have to be earth-shattering. Gratitude comes in all sizes.
So, whether you’re sipping a mug of green tea, talking to a professional, or shaking your groove thing in the name of science and wellness, never forget that a little self-care can go a long way.
At Two Hat, we empower gaming and social platforms to build healthy and engaged online communities with our content filter and automated moderation software Community Sift — and that can’t be done without healthy and engaged community teams.