Why the News Could be Making You Anxious and Tips to Take Back Control.
From updates about COVID to the upcoming election, there is a constant stream of potentially distressing information being portrayed on televised and written news. News channels are looking to capture viewers in order to increase viewing time. Thus, rather than conveying information in a matter of fact way, it’s presented with vivid imagery, colorful “breaking news” banners, and foreboding music, all to draw in viewers. Footage of chaos, distress, or often tragedy are highlighted, to keep you watching.
While it’s important to be informed, the problem with televised news is that it’s over-stimulating for our nervous systems. The bright lights, music, and distressing images cue our systems’ threat response system, releasing increased amounts of adrenaline and cortisol to cope and signaling to our bodies that danger is present. While the content being presented is often indicative of real danger in the world, the problem is that it signals our bodies to think there is immediate danger, even if we are currently safe at home on our couch. Our nervous systems are then trying to down regulate from increased amounts of cortisol released to cope with a perceived threat. Some people might go into a low level “fight” response, feeling jittery or on-edge, making sleep after the evening news that much more challenging. Others might go into fatigue or a low level “freeze” response, feel groggy, tired, and less present while making dinner or starting their work day.
These are both normal reactions to real or perceived threats. For sensitive people or children, these responses may be even more intense, as their nervous systems are that much more attuned to danger in their environment. Here are some tips for coping with news anxiety and fatigue:
Limit televised news consumption: In addition to being overstimulating, broadcast news is also highly sensationalized. Claims are made using bold language to draw in our attention and keep us consuming. For these reasons, the news is highly addictive. We can get caught in a cycle of feeling compelled to engage with it while at the same time, it exacerbates our anxious thoughts and puts our nervous systems on high alert. Consider eliminating this type of news all together, particularly if you have children in the house. If it feels important, pick a time of day to watch and limit the amount of time (only watch the main broadcast of the evening news, for example, and turn it off when it switches to local news stories).
Turn off news alerts on your phone: Research shows that even a simple beep or buzz of a notification on our phones can increase anxiety. When we then check our phones and see a distressing headline, our anxiety is further exacerbated. Turn off these notifications and pick a specific time of day to check a news app for updates.
Engage with news sources that are less stimulating and sensationalized: The dilemma you may be experiencing is that you want to be informed. Try to find a news source that relays the information in a shorter and more factual way. For example, choose a podcast, such as Up First, where the news is read in a short format each morning. Alternatively, consider signing up for a daily digest email summarizing current events. This way you are informed about the highlights without needing to see potentially distressing images or video footage that will exacerbate anxiety and ultimately not provide more helpful information.
Get updates from ‘in the know’ people in your life: Do you have a friend who stays very up to date with current events? See if they would be willing to summarize their knowledge on the election, for example, or if they could send you articles they think you would find informative that they’ve already vetted. This way you get the information without having to sort through potentially distressing content.
Discuss current events with willing friends and family: Talking about current events might allow you to learn something new, while also experiencing a sense of togetherness and human connection. This can help our brains and bodies move through distress, rather than sitting idle with it.
Go to primary sources regarding pandemic updates: If you’re wanting more information about COVID19, such as an updated symptom list, current research how it spreads, or travel alerts, do not consult a standard news source. Instead, go to a primary source, such as the CDC’s website. There you can find information based on the latest research that is not presented with the same sensationalized or overstimulating approach as traditional news sources.
SageWell Health specializes in treating anxiety. If you have anxiety in light of current events or have a longer-standing history of anxiety, contact us to determine if we could be a good fit for your treatment.