If you get anxiety from the news, you are not alone. Here are 3 tips to help you stay informed about world events without getting too anxious.
I’m writing this post now because recently, the war in Ukraine has caused a spike in stress and anxiety for virtually everyone I’m talking to, both professionally and personally. And don’t forget that we are all coping with the collective trauma of the pandemic.
People are overwhelmed, and it makes sense.
If you are already coping with anxiety and/or depression, the stress of the news can tip the scales in the direction of increased fear and overwhelm.
It’s enough to make you want to bury your head in the sand.
I was interviewed recently for an article on whether or not it makes sense to ignore the news. My position is that, if you already care about world events, ignoring it won’t do you any favors. I believe there is a way to feel connected to the world, but not become paralyzed by an overdose of anxiety-provoking news.
Being informed about the world is part of what makes you an empathic, curious person. Cutting off your knowledge about what is happening to your fellow humans can cause increased isolation and helplessness. However, it’s no secret that doom scrolling can take a toll on your mental health.
So, it becomes an issue of balance.
Below are three quick tips to find a balance if you are experiencing anxiety from the news.
1. Set limits for news exposure to decrease your anxiety.
It’s not selfish to step away from the constant news cycle. Taking care of yourself is foundational for managing anxiety. Also, there are still things in your daily life that require your care and attention, regardless of world events.
The limits you set will be as unique as you are, although one hour per day is generally sufficient. Some people find that spending 15-minutes checking news on their phone each day keeps them in the loop and decreases their anxiety. But other people find it rewarding to read lengthy articles, and might spend an hour per day reading news. One of my family members watches 30 minutes of news per day on TV, and turns off all news notifications on her phone, to help maintain her balance.
Tips to set limits on news, to help decrease your anxiety
Make the limits easier to follow by setting up a system. Some ideas to incorporate into your system:
- Set a timer and have another task ready to go when your news time is up, to make it harder to cheat. For example, have your walking shoes on so you can head out the door when the timer goes off.
- Set a specific time of day you’ll spend reading or watching news, and schedule it in your calendar.
- Remove apps from your phone that you rely on the most for news, so you can only access digital news from your computer.
- If you decide to leave news apps on your phone, disable notifications so that you don’t get interrupted throughout the day by news updates.
- Take advantage of technology that limits your access to certain apps based on time limits. For example, the app ScreenZen requires you to pause before opening an app, so you can be more mindful about what you read. With this app, you can also limit your access to certain apps after a specified amount of time.
2. Find ways to help others to decrease your anxiety.
The helplessness that accompanies stressful news can contribute to anxiety. And we are, indeed, helpless about a lot of what’s going on around us. (How much can I affect Russian troop movements in Ukraine? Frustratingly little, it turns out.)
Ask yourself the question, “What can I control here?” You may be in a position to make a financial contribution to an organization, for example, or check in with a friend who has family in Ukraine. Other ideas besides writing a check: volunteer, sign a petition, call or email your elected representative, attend a march or protest.
However small your contribution might feel to you, remember that it makes more difference than doing nothing. The collective effort of many individuals shapes history.
Additionally, research shows that engaging in acts of kindness help reduce anxiety. Making some kind of helpful contribution to a situation that concerns you gives you a sense of agency around stressful situations.
3. Refocus towards caring for yourself, and away from more news.
Remember, you are focusing on what you can control. Enact your anxiety-management tools to help “mop up” lingering anxiety. For example, trade some time spent reading news for walking outside or reading something funny. If you like to cook or bake, plan and prepare a favorite dish. It won’t affect the news for better or worse, but it will help you.
Folx, we’re stretched thin. If you are feeling debilitated by the events of the world, consider talking to a therapist. Everyone reacts differently to stress, and it can help to have personalized strategies for managing your anxiety surrounding world events and the news.
I can see clients in online therapy in 29 states; please reach out if you’re interesting in therapy with me and you live in one of these states: Alabama, Arizona, Arkansas, Colorado, Delaware, District of Columbia, Georgia, Illinois, Kansas, Kentucky, Maine, Maryland, Minnesota, Missouri, Nebraska, Nevada, New Hampshire, New Jersey, North Carolina, Ohio, Oklahoma, Pennsylvania, Tennessee, Texas, Utah, Virginia, West Virginia, and Wisconsin.
If I’m not a good fit as your therapist, I can help you find someone who is.