Beyond the Headlines: How to Cope with Negative News and Current Events
Can you recall the last time you logged on to a social media site or tuned in to a news program and heard a story of heroism? How about a good Samaritan story? A report on a medical breakthrough in a treatment of a common disease? A feel-good, uplifting story that touches your heart, brings a smile to your face and generates hope for a brighter future?
Maybe you’re one of the few who can say it actually hasn’t been that long ago. But let’s be honest. In a world filled with challenges—from wars and economic concerns to natural disasters, gun violence and a a polarizing election cycle, there’s no shortage of bad news to go around. Most of us are inundated with stories of tragedy, hardship and suffering experienced by people in our local communities, country and world every time we turn on the TV or log on to our devices. And our exposure is not just limited to screens or the screens we own. Step into the gym and you’re met with a row of screens in front of your treadmill, each news anchor delivering the day’s devastations. Sit at the dinner table or walk into the break room at work and witness the conversation inevitably take a current events turn. Sometimes it can feel inescapable. Unfortunately, this usually doesn’t come without adverse effects on our mental health.
Finding a Balance
While staying informed is important, striking a balance between news consumption and mental well-being is crucial. Constant exposure to news about crises, conflicts or disasters can heighten stress and generate feelings of fear, worry, anger and helplessness. It can lead to emotional fatigue and cause disruptions to our sleep and daily routines. We can start to feel mentally and emotionally drained, distracted and frustrated.
Not everyone is affected by the news in the same way, so it’s important to understand which factors influence you and to what extent. Factors to consider include how much time you spend consuming news, the sources you rely on, the way you engage with the information, the types of stories you follow and the extent in which current events directly affect your life. By reflecting on these factors, you may find making a few adjustments can positively impact your emotional well-being while still keeping you informed. For example, you might choose to stay informed through news articles instead of videos, finding it easier to process written reports of violent crimes or natural disasters than viewing graphic footage. Or, if receiving constant notifications with breaking headlines throughout the day increase your stress and distract you from important tasks, you might try disabling notifications on news apps and setting specific times for checking the news. If you find yourself often going down rabbit holes in the comment sections over trending stories, consider setting time limits or using news sources without comment sections. These are just a few adjustments to explore as you figure out what helps you stay informed in a way that supports your well-being.
Identifying Emotional Responses to News Content
In addition to employing strategies to effectively manage your engagement with the news, it’s also important to allow time for processing the distressing news you encounter. A good place to start is to acknowledge emotions that come up for you while consuming news content and immediately thereafter. If you struggle to identify emotions, noticing sensations in your body can give you important clues and lead you in the right direction. For example, while hearing a news story of injustice, you might start to feel your muscles tensing and your heart beating faster, which can be indications of frustration or anger. Contrarily, if you experience trembling, rapid breathing and a racing heart after learning about a violent crime that took place on your block, these sensations can be indications of fear.
Recognizing and Responding to Your Needs
Once we identify and acknowledge our emotions, we often feel more in control and can then determine the best course of action to cope with them. Identifying what you need in the moment after feelings recognition can be as simple as taking a few slow, deep breaths and asking yourself a series of check-in, reflective questions. These questions can include:
- Do my feelings need an outlet?
- Do I need support right now?
- Do I require some time alone?
- Do I need a space to calm down?
- Do I need more information to feel safe?
- Is there something else I should focus on?
Evaluating your needs by asking yourself reflective questions such as these can help you choose a course of action that supports your coping process and well-being. For instance, if you realize that your feelings need an outlet after encountering a distressing news story, engaging in physical exercise or journaling might be effective responses. Alternatively, if you recognize a need for support, spending time with a caring friend or family member who will listen could be beneficial. If you feel the urge to shift your focus, logging off and watching something lighthearted or funny can provide a welcome distraction. On the other hand, if you find yourself needing more information to feel secure, you might choose to continue following the news topic to stay informed, regain a sense of control and feel more prepared.
Engaging in Life Away From the News
No matter what course of action you choose to cope, intentionally carving out moments in your day to disengage from technology and engage in something enjoyable and meaningful can greatly benefit your mental health. So instead of holding your phone or remote, looking at a screen, and listening to news reports, you find something else to hold, see, and hear.
This might mean picking up a paintbrush and admiring the cascade of colors on your canvas while listening to your favorite music. It could be holding your partner’s hand while enjoying a sunset, listening to the birds and your partner’s words. For others, it might be grasping a coffee cup and a book, diving into its pages while savoring the sounds of chatter and coffee brewing at a local café.
What would it be for you? What can you hold, where can you look, and what can you listen to when the world feels overwhelming and you need some relief? Consider what brings you joy, contentment, purpose, and inspiration, even if just for a moment. Engaging your senses allows you to fully experience the present as it is, and this practice is known as mindfulness. Mindfulness means bringing your attention to the present moment with nonjudgmental curiosity.
Remember, not all current events are negative. Incorporating positive and uplifting content can help counterbalance the negative. Find sources that contain more balanced news or follow social media accounts that share inspirational news-related content.
Reaching Out
Navigating a world often saturated with negative news can be challenging, but it doesn’t have to define our lives. If you’re facing mental health challenges due to exposure to distressing events and news, we encourage you to reach out to Tobin Counseling Group for a free consultation. We’re here to support you during these difficult times and help you find your way to greater resilience and well-being. It’s possible to find hope amidst adversity and experience a sense of peace in trying times, and that is good news.
