Do you ever feel as though you cannot check your email, watch TV, or talk to others without encountering a stressful news headline? It is increasingly common in today’s cultural and technological environment to be consistently exposed to violent, divisive, and upsetting material. While it is true that staying informed is important, your mental health may suffer if you consistently consume such material. Your therapist in Maryland commonly sees patients who are struggling with feelings of ennui, depression, anxiety, and more due to difficult news cycles they feel they cannot escape.
The good news is that overcoming these challenges is exactly what therapy is for! Protecting your mental health does not mean ignoring essential information; instead, it means seeking help and learning how to support your wellness. Here are some tips to get you started.
Set Boundaries With News
Yes, you can still review news articles to stay up to date with current happenings. However, too much exposure can make you even more stressed. Consider keeping news check-ins to once or twice a day, and only from one or two sources you trust. This way, you do not have to doomscroll to find your preferred content, encountering more news along the way.
Keep your reading to midday rather than right after you wake up or before you go to sleep. If you begin to feel overwhelmed, it is all right to step away.
Seek Balance With Intention
Work to incorporate good things into your life to provide support against stressors. After reading the news, consider taking a walk, listening to your favorite music, or talking with friends. Promoting serotonin release can help to counteract the stress hormones you may release by anxiously consuming news content. Pay attention to small things that remind you that life is good: the sunset, the smell of the crisp air, your favorite food or hobby, or whatever else inspires you.
Acknowledge Your Feelings
It is normal to feel sad, angry, helpless, overwhelmed, frustrated, or lost when reading the news. Do not pretend these feelings don’t exist! They are authentic and valid experiences. Instead, focus inward and try to put a label on them. Identifying your feelings with intention can help you parse what you are feeling and why.
From there, you can consciously process and approach your emotional state. In some cases, addressing something such as fear head-on can resolve it. For example, suppose that a news outlet says that the cost of groceries in some areas has risen. You think back to your shopping this week; it was the same price as always. Addressing your fear using concrete examples can help avoid being swept away in emotional turmoil.
Focus on What You Can Influence
It is not your responsibility to solve world hunger or cure cancer. When the events in the news feel overwhelming, avoid thinking of all the things you would do to “fix” them if you do not have that power. Instead, turn your thoughts toward the things you can change.
- Can you volunteer in your community for a cause you care about?
- Do you have neighbors or family members in need of help and support?
- Is there anything you can adjust in your life (e.g., budget, habits) to help you come closer to achieving your goals or eliminating a source of stress?
Start with these to shift focus from worry to proactively influencing positive outcomes.
Know When to Ask for Support
As you can see, there are many things a person can do to improve their mental wellness when the news cycle becomes overwhelming. However, you do not have to manage all of your mental health challenges on your own. A therapist can help!
From guiding you through cognitive behavioral therapy to reframe your thought processes to simply providing a safe place to share your struggles, therapy can be an invaluable part of your mental health routine.
Connect with a Therapist in Maryland Today
You cannot control the headlines, what governments or economies are doing, and many other factors that create stressful news. However, in addition to making minor differences in your life and community, consider how therapy may help.
A therapist in Maryland can assist with setting boundaries for how much the news can impact your life and how to find joy and balance. They can also teach you how to address complicated feelings so that you can flourish, not just survive. The friendly therapists at Village Counseling work with patients of all types, from couples and children to LGBTQ+ individuals. Contact Village Counseling to try therapy and see how your stress levels change in your day-to-day life!