2024 so far has not been a positive year in the news. Global events including military and political conflicts, the cost of living crisis, domestic violence and increased crimes have bombarded both social and traditional media outlets. Whilst staying informed is crucial, the barrage of negative news can take a toll on our mental well-being, leading to increased anxiety and stress. Installing some guardrails into your routine is key to keeping on top of your mental health, so let’s talk about what we can do to manage our worries.
Acknowledge Your Feelings
The first step in managing anxiety and stress during negative news cycles is to acknowledge your feelings. It’s natural to feel overwhelmed, anxious, or even helpless when bombarded with distressing news. Instead of suppressing these emotions, allow yourself to experience them fully. Recognize that it’s okay to feel upset or anxious in response to negative events. By acknowledging your feelings, you can begin to address them in a healthy way.
Limit Your Exposure to News
Whilst staying informed is essential, it’s equally important to set boundaries and limit your exposure to news, especially during times of heightened stress. Consider designating times of the day to catch up on current events, rather than constantly refreshing news feeds or watching endless news coverage. Limiting your exposure to news can help prevent information overload and give you a much-needed break from the cycle of negativity. Apps like Opal can help you reduce your screen time and shut off apps for designated periods during the day, reducing doom scrolling.
Also, Limit Your Exposure to TV Programs
We go through cycles of must-see binge TV programs that everyone is talking about around the water cooler. Previously it was 13 Reasons Why, then Big Little Lies, then Euphoria, and now, it’s Baby Reindeer. Consider where your mindset is at when you’re about to embark on shows with themes that include suicide and self-harm, domestic violence, sexual assault, drug and alcohol use, and disordered eating. How might watching these shows be helpful? More importantly, how may they be harmful to your mental health?
Practice Mindfulness and Self-Care
Practicing mindfulness and self-care can be powerful tools for managing anxiety and stress. Take time each day to engage in activities that promote relaxation and self-regulation, such as meditation (Headspace is my go-to app), deep breathing exercises, or spending time in nature. Additionally, prioritize self-care activities that bring you joy and fulfilment, whether it’s reading a book, spending time with loved ones, or pursuing a hobby. By taking care of yourself both mentally and physically, you’ll be better equipped to cope with the challenges of negative news cycles.
Focus on What You Can Control
When faced with distressing news, it’s easy to feel overwhelmed by a sense of helplessness. However, focusing on what is in your sphere of control can help alleviate feelings of anxiety and stress. Instead of dwelling on things beyond your control, such as global events or political turmoil, shift your focus to actions you can take in your own life. Whether it’s volunteering in your community, donating to a cause you believe in, or simply practicing kindness and compassion toward others, small acts can make a big difference and empower you to effect positive change.
Seek Support When Needed
Don’t hesitate to seek support when needed. Whether it’s talking to a trusted friend, family member, or mental health professional, reaching out for support can provide invaluable reassurance and perspective during difficult times. Remember, you’re not alone in feeling overwhelmed by negative news cycles, and there’s no shame in asking for help when you need it.
Some 24-hour crisis support services that may be of interest include:
- Lifeline
- Beyond Blue
- 1800-RESPECT
- Headspace (suitable for 12-25 year olds)
Managing anxiety and stress during negative news cycles is a challenge that many of us are facing during this time. If you’re noticing increased worry about recent global events, why not reach out and let’s have a chat about what we can work on to better manage your well-being.
