DO I NEED SUPPORT? Try the anonymous IBA Centre for Excellence in Journalism Well-being checklist for journalists

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Here is a quick and simple checklist to help you assess how you are generally doing and feeling, and if you are struggling in any way. If you find that you are agreeing with some or many of these statements, you may want to seek help and get the support you may need to deal with issues better and to live a happier, healthier life.
PLEASE NOTE: Most people will tick a lot of boxes, which is quite usual. BUT if you feel these symptoms or signs are affecting your quality of life, then you could consider seeking help.
In order to make an appointment please email, call or message our coordinator Quratul Ain Ali.
Cell: +92 349 200 2567 (message or call)
Email: counsellingservice@iba.edu.pk

I often feel exhausted and unwell (dizzy, nauseous, stomach/digestion issues, etc), even early in the week, without a medical reason. *

Yes

Sometimes

I have appetite issues *

Too much

Too little

Craving junk food often

Other:

I frequently have muscle, joint, headache or chest pain. *

Yes

Sometimes

I'm finding it hard to maintain a reasonable weight (without a medical reason) *

Yes

Don't know

Other:

I'm having sleep issues *

Too much

Too little

Restless

Not feeling rested

Other:

I frequently feel upset or feeling like crying a lot of the time. *

Yes

Don't Know

Other:

I feel scared anxious, worried or scared often or a lot of the time *

Yes

Don't know

Other:

I often feel tense and stressed at work or at home. *

Yes

Don't know

Other:

I feel angry often or a lot *

Yes

Don't know

Other:

I get easily irritated and or am in a bad mood a lot *

Yes

Don't know

Other:

I feel I don't laugh or have fun like other people *

Yes

Don't know

Other:

I feel sad often or a lot *

Yes

Don't know

Other:

I don’t feel motivated enough or at all *

Yes

Don't know

Other:

I have lost interest in things I used to enjoy *

Yes

Don't know

Other:

I feel empty *

Yes

Don't know

Other:

I keep my feelings bottled up inside. *

Yes

Don't know

Other:

My mood changes very frequently *

Yes

Don't know

Other:

I spend a lot of time thinking about and complaining about the past. *

Yes

Don't know

Other:

I feel like I am never good enough. *

Yes

Don't know

Other:

I often feel I can't handle everything I have to do. *

Yes

Don't know

Other:

I feel like I have little or no control over my life. *

Yes

Don't know

Other:

I have thought about (or tried) hurting myself. *

Yes

Don't know

Other:

Life often seems too hard *

Yes

Don't know

Other:

I’m using substances to relax and feel good (alcohol, sleeping pills, drugs, etc.) *

Yes

Don't know

Other:

I find it difficult to relax. *

Yes

Don't know

Other:

I lack confidence in myself and the work that I do. *

Yes

Don't know

Other:

I frequently worry about work even when I'm not at work *

Yes

Don't know

Other:

I have difficulty concentrating. *

Yes

Don't know

Other:

I find it difficult to make decisions. *

Yes

Don't know

Other:

I feel I am disorganised. *

Yes

Don't know

Other:

I find it difficult to start tasks. *

Yes

Don't know

Other:

I find it difficult to remember things. *

Yes

Don't know

Other:

I am finding tasks that used to be easy more difficult now. *

Yes

Don't know

Other:

I cannot produce my work the way I used to. *

Yes

Don't know

Other:

I often don’t feel good about my relationships. *

Yes

Don't know

Other:

I often feel guilty about letting my family, team or friends down. *

Yes

Don't know

Other:

I often lose my temper with people *

Yes

Don't know

Other:

I tend to see the negative and things and people more than the positive *

Yes

Don't know

Other:

I don't feel valued by the people around me, at home or at work. *

Yes

Don't know

Other:

I'm finding it hard to rely on people around me, at home or at work. *

Yes

Don't know

Other:

I often do or say things in anger or frustration that I wish I could take back. *

Yes

Don't know

Other:

I seem to take things more seriously than others. *

Yes

Don't know

Other:

I don’t like being alone at all, even for a little while *

Yes

Don't know

Other:

I feel I give more to relationships than I get. *

Yes

Don't know

Other:

I feel I am too dependent on people and ask for support too often. *

Yes

Don't know

Other:

I'm afraid that others will realise my work is not good enough. *

Yes

Don't know

Other:

I don’t like being around people much. *

Yes

Don't know

Other:

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