When the News Hurts

Hands holding a phone, scrolling, alone, in a darkened room.

If you are suffering from information overload, you are not alone. Viewing unsettling events can be destabilizing. But, your efforts to stay informed don't have to hurt you. You are worth noticing how your news consumption is impacting you and making adjustments, as needed.

You might benefit from making some changes to how you view the news if seeking out, reading, and reacting to the news is negatively impacting your functioning. Let's break this down...

• Is your news consumption negatively impacting your mood?

• Is your news consumption negatively impacting your health?

• Is your news consumption is negatively impacting your relationships?

• Is your news consumption negatively impacting your work?

When disaster strikes in the news, it's natural to seek information. But, we also need to seek connection and support from each other, to remember that we are not alone. This important step fortifies our emotional health, serving as an antidote and buffer to psychological trauma.

Here are some ways you might consider supporting yourself...

• speak with kind people in real life

• get outside, in nature

• put your phone down

• take a break from stressful content, do something creative instead

Look around and within yourself and identify what's not wrong. Look for the good, the helpers. Especially when the news is tough. The survival mind naturally wants to scan for danger. But, it's not always helpful. Conversely, actively tending to our nervous system has a positive impact.

How do we do this?

• List what's not wrong in your life, right now.

• Listen to a soothing podcast, audiobook, or show.

• Do something calming (stretch, rest under a blanket).

• Go somewhere peaceful (visit a park, a friend's house, a cafe).

If you're finding it hard to put down the news, I'd like to offer the following food for thought. "Staying informed" can become another sneaky avenue of self neglect masquerading as "goodness." As if one person can or should be able to keep track of everything happening in the world. As if that would somehow make a difference (other than hurting yourself).

The truth is, you don't have to do anything to prove you're worthy. You are already deserving of being taken care of. Only you can figure out what that looks like for you. Therapy can help.

For more coping skills ideas, check out the resources page of my website.