5 Ways to Manage News Anxiety
With so many negative and scary headlines out there, it’s easy to think we’re in danger. All this talk about “unprecedented times” can be…a bit much.
That’s because our brains are wired to watch for threats. It’s how we survive. Even when all we’re trying to do is prevent bad things from happening and relieve stress, we can get stuck in the negative news cycle, making it harder to move forward or focus on what really matters to us.
Sometimes we need help with finding the line between informed and overstimulated.
Here are 5 ways to challenge anxiety-provoking content:
Consider the source
Be mindful of the news you’re consuming and from which outlets. Is it really balanced and fair? News and media companies know that the more emotionally invested we are in something, the more likely we are to click which means more attention and profit for them! The next time a story grabs your interest, think about what the creators’ intentions might be. What do they want you to feel? How do they want you to react? Find out if what you’re reading is accurate by a bit of fact-checking (go for public/non-profit sources vs. cable news channels and tabloids) and talking with people you trust.
Check in with yourself
How is this content making you feel? If you’re feeling tense, drained, or anxious - chances are you’re doom scrolling! Practice a self-soothing activity like going for a walk or stretching to help bring you back to a state of calm. Simply setting your phone down or changing your environment can make you feel more at ease.
Set limits.
Consider planning a time of day (like, your lunch break) or something like a 30-minute block for reading the paper and browsing websites.Another option is leave your phone in a different room at bedtime. If that’s difficult for you, like it is for me, set a “do not disturb” timer or change your notifications. Hit “unfollow”or “unsubscribe” on social media accounts and internet groups that aren’t helpful. Selecting “not interested” on posts that don’t align with your values will change the algorithms and bring about more of the content you *do* want.
Focus on the positive.
When faced with uncertainty about what’s next, visualizing positive outcomes really can help. You can imagine yourself in happier, better times. Reflect on what you’ve gained from difficult situations.Keep in mind what you’re looking forward to. Share some gratitude for the good in your life. Let yourself imagine: what’s on the other side of all this? Allow yourself to think about, what if things work out?
Take action.
Taking in so much content can really stir up our fight, flight, and freeze responses. You can counteract this by doing something that gives you a sense of hope and control. This can include becoming civically engaged, participating in community service, or advocating for issues that are important to you. It doesn’t matter how big or small the act is. Remember: you can choose how you get information and how you respond.
Being informed isn’t a bad thing. Keeping up-to-date with what’s happening in the world shows that you care. But when you find yourself consumed or overstimulated, it might be time to give yourself a break and change a few habits so that you can appreciate and enjoy your life.
There’s plenty of “news” happening: the Movement for Black Lives is growing; we’re still learning about the coronavirus pandemic; the Russian invasion of Ukraine continues; and the debate over the abortion rights in the US seems never-ending. These 5 tips can apply to pretty much any headline or issue.