How to manage stress when global events feel overwhelming.
We live in an era that is historically significant in many ways, including that real-time access to the world’s events is at our fingertips. While this level of access can be incredibly beneficial, it also means that our nervous systems are exposed to global stress in ways that humans in prior generations did not experience.
With the constant flow of information through news channels and social media, it's easy to become overwhelmed by distressing stories. You may notice this stress showing up through sleep disturbances, negative mood, less patience in interpersonal relationships, or physical tension.
While I do not want to diminish the trauma and stress incurred by people experiencing these events first-hand, it is important to recognize the stress we also incur as witnesses.
Here are some strategies to help you manage stress when global events feel overwhelming:
1. Limit your exposure:
Choose specific times to check the news, rather than constantly refreshing websites or social media. Our nervous systems were not wired to be in “fight or flight” all the time.
Avoid watching or reading distressing news right before bed, as it can disrupt your sleep.
Take a temporary social media break (removing the apps from your phone can help with this) if your feed is filled with commentary and photos about the distressing events.
2. Be selective with your sources:
Choose reliable news sources and limit your consumption of sensationalized or biased news outlets.
Consider subscribing to news sources that provide in-depth analysis and context, rather than just headlines.
3. Balance your information diet:
Explore news sources that focus on topics of personal interest or hobbies to provide a mental break.
4. Set boundaries with people:
Discuss news consumption limits with your family and friends, especially if you live with others who are also following the news closely. Let people know when you need a break from discussing current events.
5. Seek support:
Talk to friends or a mental health professional if you're feeling overwhelmed or anxious about the news. Sometimes, sharing your concerns with others can provide relief.
6. Engage in self-care:
Stick to a daily routine that includes exercise, healthy eating, and regular sleep patterns to help you cope better with stress.
Schedule activities that help you feel grounded, such as reading a book, taking a bath, going for a walk, listening to music, spending time with loved ones, or engaging in activities that bring you joy.
7. Turn your emotions into action:
Taking action may help reduce feelings of powerlessness. Consider volunteering or donating to a cause that matters to you, contacting your representatives, or organizing members of your community.
8. Engage with a existing spiritual practices:
Difficult global events often elicit a sense of hopelessness and powerlessness in us as viewers. Engaging in existing spiritual practices (ex: prayer, community worship, meditation or surrender) can ground us and remind us of our core beliefs.
It's perfectly normal to feel stress and anxiety during difficult news cycles. By implementing these strategies, you may be able to better manage your emotional well-being and reduce the negative impact of frequent exposure to distressing news.
If your stress becomes overwhelming or persistent, consider seeking professional help from a therapist. If you find yourself in crisis and in need of immediate assistance, please call 988 or your nearest crisis line.
To set up a free 15-minute phone consultation with me, click here.
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Erin Drum, LCSW, is a mental health therapist in Salt Lake City, Utah who provides EMDR and IFS (among other treatments) to help clients find inner peace and acceptance.
