Reducing the NEWS Fear
Our minds are continuously crowded with all the terrible things happening in the world every time we turn on the news or go through our social media accounts. It might be difficult to deal with all the sorrow in the news. Even though it may seem crucial to follow the news, self-care is equally crucial when the events we’re witnessing overwhelm us or negatively impact our mental health.
According to extensive research, prolonged exposure to the media, especially when it is repetitive, is frequently linked to psychological distress. Establishing a link between increased media exposure following terrible events (such as crimes or acts of mass violence) and increased psychological discomfort as well as worse health outcomes.
What all of these tales have in common is plain to discern. One of the most common human emotions and a sentiment that unites all people is fear. Will I be safe? is a very unsettling and uncertain feeling. Will my family members be healthy and happy? How painful will it be for me?
So how else can one deal with the news in these times of increased media coverage, when it seems like everyone is just talking about what’s in the headlines? How can we reconcile our need to remain informed and active with our need to look after our mental and emotional health? There are many great suggestions and ideas, but there are no easy fixes to this problem.
Based on Expert advice, below are 11 Ways to cope with a worrying news cycle.
1. Take Efforts to Get Enough Rest
One fundamental requirement that, if not addressed, might increase stress levels is sleep. We are more prone to worry and negativity the less sleep we get. If one does not get enough sleep, everything will be perceived by the body as a threat to keep one safe. And that holds true whether one is doom-scrolling into the wee hours or just anxious about what’s happening, including news headlines and even distant occurrences. A person will be better able to handle a difficult news cycle the more rested he is.
2. The Body Needs to Stay Hydrated and Food
Insufficient water and nutrition can put additional strain on one’s body, which in turn might affect mental health. A person’s appetite can be affected by stress in general, and being fixated on the news can cause one to forget to prepare meals and obtain enough water, which can make them feel much worse. If one is completely exhausted, do some low-lift exercises to nourish the body.
3. Give Time to Self-Care and Stress-Relief Activities
It’s advantageous to engage in self-care practices and activities that improve physical and mental well-being. There is no proper way to approach this since different things work for different people. Some concepts: Try guided meditation, go outside for some fresh air and sunshine, and schedule some leisure time.
4. More Information is Not Always Better
In actuality, consuming news won’t ever give one the sense of security they may be looking for. The news can’t address every issue, and reading more of it will certainly result in declining results because so much of it would be repetitive.
5. Stick to Less Number of Trustworthy News Sources
It’s fantastic to consume a variety of news information, but if it’s all getting to a person right now, keep in mind that one does not have to read every opinion posted online. It’s critical to locate resources that provide information to the public in a calm, collected manner. Consider sticking to a select few reliable news sites that only present the facts.
6. A Newsletter Subscription
A practical option to receive a frequent summary of important developments from trustworthy sources is to subscribe to one of the numerous news outlets’ newsletters. One may completely avoid the potentially never-ending search for new news items when the news is consistently supplied in a limited manner. It is much more manageable to keep informed while actively preserving mental health than to constantly refresh the newsfeed or the homepage of a news source.
7. Time Limits for News Apps and Social Media
Deciding to shut off an app or window while room scrolling can seem nearly impossible. Thankfully, technology can assist one in making that choice for self before-hand and sticking to it. Using smartphone settings, one can impose strict usage restrictions on social media or news apps. One can also use browser extensions and distraction-blocking programs to prevent from reading the news during specific times or after a set amount of time.
8. Take News Briefs from Trustworthy Person
By obtaining news from trustworthy contact, one may reduce the amount of time spent in front of a screen while still giving yourself a few minutes of calming social connection. Don’t watch any, or even any, news stories. Ask a friend or member of the family to give a daily news summary. Or call a thoughtful, well-informed loved one to discuss the news and help each other comprehend it.
9. Turn Off those Push Notifications
This is a simple yet frequently underutilized tactic. Put some physical distance between you and your phone by carefully deploying push notifications. Turn on notifications for just one or two news sources while turning off notifications for the rest. In this manner, one can rest easy knowing that he won’t need to keep checking phone for critical news updates.
10. Allow Yourself to Tune Out Temporarily
Allow the mind to ignore the news and binge on trashy reality TV. One is also permitted to deactivate mobile applications for a day or two so that one may disconnect and concentrate on other things. When times are stressful, we frequently feel bad about employing distraction and denial, yet they can be beneficial coping skills to use in conjunction with other tactics.
11. Taking Small Action Steps
In the midst of a terrible news cycle, it is simple to feel helpless. However, by putting some of the above-discussed techniques to use, one can improve both one’s health and the health of others—both nearby and far away. By taking care of self, one can help and have better control over mental health. Consider what quick, simple steps can be taken right now to benefit, friends, and near and dear ones.
Wind Up
Folks, fear is not the enemy. It is a typical reaction to prospective threats, and often the discomfort brought on by dread can actually keep an individual safe. The secret to ensuring that fear and anxiety don’t interfere with well-being is learning to differentiate between credible threats and improbable ones. So avoid disturbing mental health with too many headlines ruling your mind, just focus on staying updated.