Over the past month, I've observed an increasing number of individuals experiencing significant distress and anxiety related to world events. As a human, I get it. Over the last few weeks, I have noticed myself holding tension and feeling overwhelmed at times as well. As a mental health professional, I am also deeply concerned about the impacts on both our physical and mental health due to chronic worry and stress.
Let’s take a moment to reflect on how we used to receive the news compared to today. In the past, many people relied on daily newspapers. This provided a snapshot in time, devoid of the sounds and moving images that profoundly affect our nervous systems. Newspapers were typically read and then set aside, not carried with us throughout the day.
The evening news on television was another common way to receive updates. This typically lasted about 30 minutes and included world news, local news, and also uplifting stories. It was delivered by local newscasters, creating a sense of connection and familiarity.
In stark contrast, today's news consumption is vastly different. Many people receive news through their phones or computers, constantly throughout the day. Headlines and articles often pop up on feeds, social media, or homepages in an intrusive manner. These headlines are designed to be shocking to grab attention long enough for someone to click on them. With numerous sources competing for our attention, the chosen sights, sounds, and images contribute to brief but intrusive exposure throughout the day, disrupting our activities.
So, what can we do about this?
Consider the How, When, and How Much of Your News Consumption
How: Think about the sources from which you choose to get your news. Select sources that are less focused on sensationalism and offer a balanced array of content.
When: Choose when you engage with the news. Select an intentional time of day and be mindful of where you are and what you'll be doing afterward. Ensure you are in locations where you have sources of support and a sense of safety available.
How Much: Make efforts to limit your exposure to distressing news. At a time when many are expressing feelings of powerlessness and lack of control, this is an area where you can exert control. Being informed doesn't mean you need to consume news all day long. You'll likely learn more by setting aside one or two intentional times per day to update yourself on current events.
Body Awareness
Reading and consuming news contributes to the activation of your nervous system. It's important to have time to re-center and balance. Pay attention to how your body feels while you are reading the news. Is your heart rate increasing? Are you holding tension in your muscles? Check common areas like the jaw, neck, hands, and belly. Notice if you are experiencing feelings of anger, fear, or shutdown, as there will likely be corresponding physiological reactions occurring. If this is happening, step away from the source and practice healthy disconnection.
Balance
Stress is a normal and sometimes appropriate response to life circumstances. However, chronic stress is damaging. It's crucial to find ways to recalibrate and return to the calm part of your nervous system, which helps you rest, digest, and interact critically and healthily. Consider committing to spending an equal amount of time engaging in healthy regulation and coping skills as you do consuming news. If your news consumption increases, so should your coping and self-care time. For instance, if you're going to read the news for 10 minutes, engage in a soothing or relaxing activity for 10 minutes afterward.
Many people express concern that disconnecting from the news will leave them uninformed. While it is important to stay informed for your own benefit and to advocate for collective wellness, we must also prioritize our well-being. We cannot perform our best in life when in a state of chronic stress, fear, and shutdown. Stay informed, but please remember to take care of yourself. Practice balance between engaging with world events and taking time to reconnect to sources of health, connection and goodness.
Jennifer Barzey is a Licensed Clinical Social Worker #65681 who provides in-person therapy services in Chico, CA and telehealth sessions for clients throughout California. Jennifer is an integrative practitioner trained in EMDR, Somatics, Internal Family Systems and Nutrition for Mental Health.
To find our more or to request an appointment with Jennifer, visit www.jenniferbarzeylcsw.com
留言