Does it seem like every day brings a news headline or social media post that makes you feel overwhelmed or anxious? If so, you’re not alone. Just hearing and seeing what is going on in the world can have a direct effect on your mental health.
Being informed about world events can be beneficial, but it’s important to find the balance between staying engaged, and taking care of yourself. The good news is that there are ways to help manage feelings of anxiety and dread.
8 ways to manage news anxiety
Managing news anxiety begins with creating healthy habits around news consumption and developing strategies to help protect your mental well-being.
1. Be selective about the news you consume
Pay attention to your mood and stress or anxiety levels when you are watching, listening to or reading the news.
You may have a variety of sources you seek out when trying to stay informed. Do your research, and seek out news that provides balanced and factual information.
2. Limit your news consumption
When major news events happen, we find ourselves tuning in to various news outlets and social media apps to stay informed. While it may be tempting to check the news throughout the day, especially when the news cycle is heavy, setting time limits can help limit the amount of news we consume in a day.
Experts also recommend avoiding news consumption at least one hour prior to bedtime, as this can impact your sleep.
3. Prioritize self-care
Self-care is crucial for maintaining our mental health, especially when faced with a constant stream of overwhelming news. Be sure to continue with your usual self-care activities, or perhaps even add in some new practices. Prioritize activities that promote unplugging, relaxing and bring you joy. Self-care might include:
- Fostering positive social connections
- Making plans you look forward to
- Mindfulness and meditation
- Participating in activities that involve movement and exercise
- Relaxation
- Spending time in nature
4. Pay attention to your feelings
Ask yourself: “Does this make me feel better or worse?” If you notice feeling worse, consider trying these things:
- Turn off push notifications on your mobile device
- Only read major headlines
- Avoid “doomscrolling,” where you spend excessive amounts of time reading large quantities of news, particularly negative news, on the web and social media
If you’re feeling overwhelmed or anxious about what is going on in the world, step away from whatever you’re doing and take a few deep breaths. Practicing mindfulness can help you calm down and release stress in the moment.
5. Move your body in a way that feels good to you
Often, by the time you realize you are overwhelmed, it’s already taken a toll on your body, mood, and perhaps those around you. Examples of moving your body for stress relief might include, for example, going for a walk, dancing, doing yoga, or going to an exercise class.
6. Try to find positive news stories
It is important to remind ourselves that there are still positive events happening in the world.
7. Get involved
If you find yourself feeling anxious about particular headlines, consider putting that feeling into action. You might volunteer with organizations that assist causes that are important to you, or make donations or spread awareness.
8. Stay connected
You may benefit from additional support or someone else to talk to, especially if you find it difficult to step away from negative headlines. Remember, you are not alone, and you don’t have to handle it by yourself. Talk to a trusted friend or family member. Find mental health support today or contact your primary care provider.
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