Managing anxiety over the 24-hour cycle of negative headlines

Remember a time when there were only three, maybe four, stations on TV and the news was only reported about a handful of times a day?  Yes, those were the good old days.  Today, there are numerous TV stations (and don’t forget social media) devoted to delivering a nonstop 24-hour cycle of breaking news, most of it negative.  From daily gun violence, terrorism, missing children, threats of global warming, to political pundits maneuvering to smear their opponents at all costs, it’s enough to make any of us want to crawl back into bed with the covers pulled over our heads.

The constant barrage of negativity is making more and more of us feel a constant sense of uneasiness, anxiety and stressed out.  Some anxiety is good – it makes us more aware of our surroundings and to be proactive in problem-solving. A certain dose of anxiety also makes us take steps to protect ourselves and loved ones. But a persistent feeling of being overwhelmed with worry to the point of having little joy in your life, can take a toll on your emotional and mental health.  

While it’s important to be aware of major headlines in the news, it’s also vital to not let negative news lead to headline stress disorder – yes, there is such a thing.  To dodge the habitual skepticism and calamities each day brings, here are some ways to cope with the daily drudge of news without being drugged into headline anxiety:

·      Limit news consumption

Our world has changed dramatically.  A tragedy can happen halfway around the globe and we will know about it within minutes.  No longer is the TV or radio our main sources of news.  Smartphones, laptops, our personal computers, and social media, all contribute to the daily grind of what’s happening in our world.  This colossal amount of information available at your fingertips can easily become an obsessive habit of consuming news and information for hours on end. This addictive quality is not good for your mental health or in lessening your anxiety. Take a break.  Pay attention to and add up how many hours a day you are spending simply following the news. The news will never go away so balance your time wisely. Make it a higher priority of spending less time devouring constant news consumption and more time enjoying a hobby, being outdoors or spending time with your loved ones.

·      Avoid topics in the news that trigger anxiety

Maybe easier said than done, but whether its political fights or a major disaster, it’s easy to feel overwhelmed, heightening stress you already feel in life. If there are certain channels or outlets covering a topic that triggers anxiety for you, turn the channel or turn off the device and take a break. Or mute the triggering words to not hear what is being said.

·      Be strategic about TV, Radio, and Internet exposure

If you want to take a brief check of headlines first thing in the morning, go ahead but then disconnect for the rest of the day.  It’s tempting to want to tune in for any update of a breaking news story but the more you watch, the more time you will spend being sucked into feelings of worry, stress and anxiety.  Have only certain times of the day you allow yourself to watch, read or listen to the news and then do other activities unrelated to it.

·      Practice stress management

When worrisome thoughts of doom and gloom swirl in your head after watching or listening to negative news, distract yourself with practicing stress management.  This can be done by preoccupying your brain with relaxing activities, having nothing to do with the news:

·      Increase physical activity – Take a head-clearing walk or jog.  Exercise reduces anxiety and stress both in the moment and long-term.

·      Stretch – Every day, stretch your body.  Whether with yoga or Pilates, stretching simply feels good and makes you more aware of your body and how it moves. 

·      Listen to upbeat music.

·      Phone a friend to catch up with

·      Meditate in a quiet room by practicing deep breathing

·      Take a warm bath

·      Get friends or family together to play board or card games

·      Take time to spruce up your yard or house 

·      Accept the fact there is uncertainty in the world

To really diminish anxiety and stress over headline news, come to the realization there is no such thing as complete safety.  We live in uncertain times and times of uncertainty tend to be very anxiety-provoking.  The world we live in has always been plagued with disasters and times of turmoil.  It always will be.  There will always be things simply out of your control.   What’s nice to know and remember is there are extremely good and caring individuals out there including you.  Seek out those individuals and do what each of us can to bring as much joy and love into the world we live in, making it a lot less scary and anxiety-provoking.