Coping With Distressing News in the Media
Rebecca Leon, MHC-LP
If you find yourself struggling to cope with events happening in the news, you're not alone. Over the last few years, our world has faced insurmountable challenges, from a pandemic to natural disasters to war. When reading about current events, it is normal to experience a range of difficult emotions. Coping with these intense feelings is vital, not just for our individual well-being but also for the collective resilience of our society. When the news becomes overwhelming, it is important to consider ways of coping to protect our mental health.
Understanding Difficult Emotions
The first step in coping with difficult feelings is acknowledging and understanding them. Fear, anxiety, anger, sadness, and frustration are common reactions during moments of crisis. The uncertainty and scale of these events can trigger a fight-or-flight response, which leads to additional overwhelming reactions.
For more context, "fight-or-flight” refers to our physiological response to stress. This response is triggered by the release of hormones that prepare our bodies to either stay and deal with a threat or run away to safety. A fight-or-flight response leads to physical, emotional, and cognitive reactions. Some physical reactions may include rapid heartbeat and breathing, pale or flushed skin, dilated pupils, and trembling (Cherry, 2022). A person in fight-or-flight may also experience heightened awareness, fear, and anxiety. Recognizing the naturalness of these reactions and their biological origins can help us validate our feelings and implement effective coping strategies. Consider the following coping skills if you find yourself feeling overwhelmed:
1. Stay Informed, but Set Limits
While staying informed about global events is important, setting limits on media consumption is important too. The constant barrage of news can lead to information overload and increased stress. Create a balance by choosing reliable sources and dedicating specific times for updates. Limiting exposure to distressing news can help maintain your mental well-being (Mind, 2023).
2. Practice Self-Compassion
During global crises, it's easy to be overly self-critical and experience feelings of guilt. Remember that it's okay to feel overwhelmed and anxious. Practice self-compassion by treating yourself with the same kindness and understanding you would offer a friend. Self-compassion can help reduce stress and increase resilience (APA, 2021).
3. Don’t Forget About Self-Care
Self-compassion also includes taking care of yourself and your mental health. Self-care is crucial for building resilience toward the stressors of everyday life and coping with difficult feelings. Whether it’s a walk in the park or engaging in a hobby, be intentional about making time for yourself. You can learn more about self-care here.
4. Connect with Others
Social support is a powerful tool for coping with difficult feelings. Share your concerns and emotions with trusted friends and family. Connect with support groups, both online and offline, where you can discuss your feelings and find comfort in the shared experience. Human connection is a crucial aspect of resilience (APA, 2021).
5. Focus on What You Can Control
It's easy to feel hopeless during tumultuous times. Focus on what you can control, even if it feels small. Whether it’s volunteering, protesting, or donating to an important cause, focusing on an action plan can reduce feelings of overwhelm. Consider making a list of the things you can change and the things you can't (Mind, 2023).
Coping with difficult feelings in response to distressing current events is a crucial aspect of maintaining both personal and collective well-being. Understanding and acknowledging your emotions, staying informed without overwhelming yourself, practicing self-compassion, and connecting with others can improve your mental health during these challenging times. Prioritizing self-care isn't selfish; it's a fundamental step in contributing to a more resilient and compassionate world. By taking care of our emotional well-being, we become better equipped to support those around us, and together, we can navigate the tumultuous waters of global challenges with strength and resilience.
Sources
American Psychological Association. (2021). The Road to Resilience. American Psychological Association.
Cherry, K. (2022). What Is the Fight-or-Flight Response. VeryWellMind.
Mind. (2023). Coping with Distressing Events in the News. Mind.