If recent world events and the news cycle have been affecting you negatively, you're not alone. Many individuals are experiencing heightened anxiety and depression because of recent occurrences. Some feel unsettled by numerous changes, uncertain about the future, powerless to enact change, and isolated in their emotions. While you can't alter world events or the news cycle, you can manage how you perceive them. Below are some strategies to empower what you can control and reduce the impact these events have on you.
Make it a point to check the news early in the day before you become too tired, ensuring it doesn't disrupt your bedtime.
Identify trusted news sources to check.
Make it a point to read or watch the news outside your bedroom to keep it as a relaxing space.
Restrict your news checking to roughly 20 minutes and think about using a timer.
Recognize that reading the news, as opposed to watching it on television or listening to it on the radio, is less triggering as you have more control (i.e., you can easily stop reading it or skim parts).
Consider intentionally checking for "uplifting news stories” to balance out the negativity at the end of your news consumption time.
Identify a plan of something to do after you check the news that is relaxing and may act as a mood disruptor (i.e., go for a walk, deep breathing, meditation, play with your dog, being with friends).
Set a realistic expectation around how checking the news will likely make you feel. Note that the negative feelings are normal and will likely be time limited.
Set a cut-off time after which you will not access any news, this should be before dinner, if possible.
Affirm that you can set a limit with people who want to talk about politics or news events. Recognize you can exit a conversation and can be honest and let people know that you prefer to not talk about this topic.
Treat yourself with kindness and gentleness. Embrace self-care to manage the anxiety you are feeling.
Affirm that that you are not alone--these are trying times for many people. Look to connect with others that share your beliefs.
Pinpoint a specific situation that triggers your anxiety, like water pollution, the decline of K-6 music education, reductions in DEI programs, or immigration reforms. Next, investigate organizations that promote changes consistent with your values concerning these matters. Think about supporting or volunteering with these organizations to infuse your actions with purpose and alleviate the anxiety stemming from a sense of helplessness.
Seek help if the news is greatly affecting your mood and overall functioning.
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