A Therapist Offers 5 Tips on Managing News Related Anxiety

Sometimes it seems like there are a lot of bad things all happening in the world at once.  It feels like the media is consistently discussing bad news, and it never ends.

Watching the news or reading about it on social media can be particularly stressful, and it can be really difficult to cope with. It may feel like you think about it all day and can’t stop. 

This is sometimes referred to in the psychology world as headline stress disorder, and it is certainly a very real thing.

It can also be a difficult thing to balance; you don’t want to feel overly-stressed about the amount of bad news reported in the media, but you also want to stay informed about the world around you.

One of the best things that you can do if you are struggling with news related anxiety is to accept what is out of our control and remind yourself to focus on what is in front of you: your life, your family, your work, etc.

Here are some additional tips on coping with stress from the news:

1. Validate yourself.

   1. Remind yourself that it’s completely normal and natural to feel how you are feeling with all of the uncertainty, violence, and economic struggles going on right now. 

   2. Accept yourself and the emotions you are feeling. 

   3. Then, remind yourself that it won’t last forever.

2. Decide what is helpful or what is unhelpful.

   1. Although you want to remain informed, ask yourself if the information you are taking in is helpful to you.

   2. If you are consuming a lot of news that isn’t educating you or providing anything new, then this may be considered unhelpful.

3. Consider muting some sources.

   1. If someone that you follow on social media, or a particular news channel, is reporting a lot of triggering video or images without warnings, it may be anxiety inducing to you.

   2. If someone is constantly posting about a specific topic, it may just be too much for you and that is fine!

   3. Sticking to sources that are mainly factual rather than muddled with opinion may be your best bet.

4. Be selective.

   1. Not all sources are considered valid or can be trusted.

   2. Even some news channels can be biased or be mainly propaganda and should be avoided if your news-related anxiety feels out of control.

5. Limit yourself.

   1. Set some boundaries about how often or when you watch the news.

   2. It may not be the best idea to check it first thing in the morning, last thing before bed, or before certain important events where you may become distracted.

   3. Consider checking or watching less than you do; everybody is different, but some people prefer to check it once a day.

Many media outlets specifically target Gen Z and Millennials, so your kid or teen may be struggling with this as well. If you feel like your kid may be obsessing over the news and you feel it may be contributing to anxiety or stress in a way that is getting in the way of your everyday life, it may be the right time to reach out for some professional support with a therapist. There are therapists who work specifically with kids and teens who struggle with anxiety at Amel Counseling. Schedule your free, 15-minute consultation today.