Just over a year ago, I was glued to the television and various news sites, transfixed with the war in Ukraine. At that time, I wrote a post about how I tried to cope with the overwhelming news cycle of such a significant historical event.
Well, a year later, the war is still ongoing in Ukraine. But while I’ve been able to manage my news consumption regarding the war, some additional events over the last week have caught my attention and impacted my emotions.
From stories dealing with the economy and the global financial situation to an impending climate catastrophe, there’s no shortage of stories to keep you up at night and distracted during the day.
Here are a few things I do to minimize any anxiety I feel from consuming the news.
Strategies for Managing News Anxiety
1. Recognize what is within my control and what isn’t.
Over the last few weeks, there have been news stories about the financial health of banks, inflation, a potential global water crisis, and an escalation in the Russia-Ukraine war. And when you hear these kinds of headlines, it’s easy to think catastrophically and assume the worst-case scenario.
Just remember that while you can’t control what happens in other countries or societies, you can control the choices you make in your life and how you manage the information you receive.
When hearing stories that cause you to feel stressed or anxious, be clear about what you can control versus what you can’t.
2. Recognize that we are all doing the best we can.
While you might disagree with what others are doing or how others choose to live during these challenging times, you must remember that everyone is trying their best to cope with life. No one is perfect, and everyone deals with similar stressors differently.
When you get worried or anxious about what you hear on the news, be compassionate with yourself and recognize that you are doing your best as well. And if you need help in coping, find a therapist to help you in this process.
3. Limit your consumption of news.
I’m a bit of a news junkie and regularly look at my phone to read the headlines. But I don’t do it every time I have a break in my schedule. Instead, I listen to or read the news at certain times of the day.
Placing limits and parameters around the amount of news you consume can give your mind a break while giving you time to form a balanced perspective on what you hear, read, or watch.
4. Engage in activities that help you feel balanced.
The domains that makeup PROMISE summarize what you need to address to have a more balanced life.
When you engage in physical exercise (P), talk with a friend or significant other (R), focus on work (O), for example, you become more tolerant of news stories that typically leave you feeling anxious and stressed.
In other words, when you are feeling balanced in your life, you are better able to bounce back from negative and distressing news stories.
There will always be news stories, both bad and good.
Keep in mind that there will never be a shortage of negative news stories. More troubling reports will make the headlines next week and the week after.
But I say this to remind you of your resilience.
If you’re anxious about what you’re reading today, remind yourself of how you overcame the news stories from yesterday. Based on that evidence, there’s an excellent chance you’ll be able to bounce back from the stories you hear in the news today and tomorrow.
Richard