When we see negative press in our feed, we are more likely to feel stressed, overwhelmed, and generally emotionally distressed [1]. World events that impact our daily lives can cause feelings of uncertainty in many individuals, which can lead to us seeking more distressing information in an attempt to gain control. However, when we are unable to do anything to improve the situation, we develop learned helplessness [2]. Learned helplessness is “a phenomenon in which repeated exposure to uncontrollable stressors results in individuals failing to use any control options that may later become available” [3]. Essentially, when you are constantly exposed to negativity that you can’t control, you're less motivated to try those same coping mechanisms in the future.
While it’s true you may not be able to change what’s going on in the news, there are ways to control your anxiety. By changing the way you interact with digital media, you can take control over your mental health and well-being. Practicing digital hygiene is essential for maintaining calm in times where the world feels unstable. Follow the examples below to begin your journey in creating a safe online environment.
The most immediate form of relief can come by directly removing triggering news sources from your access. A great first step is deleting news apps that post inflammatory content or that you find yourself checking compulsively. You might also want to try limiting time spent on social media or other platforms where you’re likely to come across content that could upset you. When you’re ready to return to consuming news sources again, check how trustworthy the news platform you frequent are. You should steer away from news companies that use clickbait or unreliable sources.
Even in our best efforts to separate ourselves from the news, in today’s age it’s near impossible to avoid it completely. Therefore, we should prepare ourselves for moments when we are bombarded by news that causes distress in unexpected moments. A good way to handle these situations is to employ mindfulness strategies that help us calm down in the moment. Try distancing yourself from the triggering situation (even physically moving!) and taking 3 deep breaths to stabilize yourself. Then, take a minute to yourself. What you do during this minute is up to you, it could be continuing a deep breathing exercise, meditating, or doing a body scan. The goal is to stabilize yourself physically, then you can employ cognitive strategies if you are still distressed.
Changing the way you think about negative and overwhelming news can be the key to long-lasting relief. By practicing reframing techniques, you can fall back on these strategies when you find yourself spiraling. Our thinking can become irrational when we become anxious [4], so an important first step is to recognize when any difficult feelings arise. Next, try to challenge your negative cognitions. If a headline you’re reading stirs up negative feelings for you, reflect on why it is upsetting you, and challenge any irrational thoughts that come up when you’re thinking about it. By breaking down your emotions this can calm anxiety and help process difficult feelings.
Taking action is a tangible way you can make an impact when you feel helpless. Try volunteering with an organization that supports a cause that you deeply care about. Join a group within your community that helps others. Find a hobby that aligns with your core beliefs. Researchers say that by making an effort to involve yourself in meaningful work can relieve stress about larger-scale issues [4]
Use these tips to help control unwanted anxiety and stress surrounding the news. If you feel you may need professional help to cope with overwhelming feelings, don’t hesitate to reach out to us to book a free consultation. You aren’t alone!
