In this cellular age, we are constantly exposed to the world’s news, all within reach at any given point in time. While awareness is critical for raising support for key issues and mobilizing grassroots movements, this flood of news can be overwhelming for our senses and psyche. This can lead to news anxiety and stress.
With this in mind, it is important to set boundaries with ourselves and our relationship with news. It is necessary to stay informed in order to have a real positive impact on the world, but this pressure can feel overwhelming. And it can also, at times, be triggering.
Setting boundaries is an extremely healthy and positive practice. So feel free to set boundaries with the news too. This way, you can still be an informed citizen of the world, while also minimizing news anxiety. This also helps with maintaining your energy levels, as emotional thinking and work can be draining.
I love boundaries graphic by ATSO
So to help you forge a healthier relationship with the news flow, here are some of my personal favorite healthy coping skills for news-related anxiety that I have fine-tuned over the years.
I also encourage you to discuss your news anxiety with a certified mental health care professional such as a therapist, psychologist, psychiatrist, or psychoanalyst if your news anxiety persists. Asking for help when you need it is a strength, and if you need assistance, ATSO is here to connect you with the right resources and support for your mental health needs.
Looking for specific mental health resources? Visit our free Mental Health Resource Library!
Get ready to set some boundaries with yourself and the news!
Disclosure: ATSO is a participant in affiliate advertising programs that help us fund our mental health advocacy mission. Some of the links below are affiliate links. This means that, at zero cost to you, we will earn a commission on purchases made using our link. Thank you!
1. Decide which news format is best for you and your anxiety.
Photo by Rajkishore Dash on behance
It is important to stay informed on current events, and just like you may have a favorite food, candy, or color, you may have a favorite news format. This could be news on TV, news in print, news in media, news in newsletters, and news via reliable social media platforms or podcasts.
Make sure to diversify your sources to have a full and unbiased view of events, but feel free to lean into the specific news format that works best for you. This way, you can interact with the news in a way that is most comfortable for you.
2. Commit to consuming mainly that preferred news medium.
Graphic of various news sources by ATSO
If you have a few favorite news formats, that’s great too! By consuming news through your preferred format(s), you can begin to work on creating a healthier relationship with the news. This will allow you to manage your news anxiety and stress better.
3. Make sure to follow the good news too (@upworthy and @good).
Photo of @good Instagram profile
Life is all about balance, and there is good and bad to everything. When following the news, it can be easy to feel lost in the bad news. By following the good news as well, you can help restore your faith in humanity and supplement your serotonin levels.
Keeping a good balance is important, because since anxiety can be especially draining and leave us feeling exhausted, by managing our anxiety, we give ourselves back more energy, and can then use that energy to stand up for justice and make a positive difference.
4. Donate even $1 when you can to charity to make an actionable difference.
Photo of food bank exchange by Joel Muniz via Unsplash.com
Especially worried about world hunger? Donate to organizations like Feeding America, where $1 is 10 meals for those in need. Concerned for those dealing with natural disasters? Donate to organizations like Global Empowerment Mission, which specializes in providing relief and help to those most affected by disasters and crises around the world.
Making a positive impact, no matter how big or small, can help us feel more in control of the present and ease our news anxiety. Looking for your next favorite charity? Visit the ATSO home page Share the Love section for my favorite charities organized by cause, so you can easily find your stressor by category.
5. Set a timer for news consumption so you don’t overdo it or fall down the news black hole.
Photo of hourglass with black sand by Alexandar Todov via Unsplash.com
Setting a timer can be a great way to keep from falling down the depressing bad news rabbit hole. If you, like me, don’t love the sound of a traditional alarm (even the fun versions), try using a more traditional hourglass! I have some for different time limits, and I find them a calming alternative to alarms for moments like reading the news.
6. Avoid consuming the news right before bed if possible to avoid fear and anxiety-induced nightmares.
Photo by allemander on flickr.
This is especially important if nightmares are often an issue for you (like they are for me). Our subconscious likes to take inspiration from our days and what we’ve seen and felt to twist our dreamscape. So if you can, read the news when you’re not planning on falling asleep soon.
7. Vote in your local and national elections to have a direct impact on the world.
Vote graphic from Moonish Goods article
Visit Grassroots for more ideas on how to have a direct impact! This is also linked on our ATSO home page.
Your vote and voice do matter! When we vote, we directly impact the news and the world we all live in.
8. Identify your particular stressors (keywords that instantly make you anxious), and be cautious around these topics.
Photo of a stressed Lisa Simpson
Trigger words can be very common for people, and if you have some yourself, it is helpful to set boundaries on when you consume these keywords, especially in the news.
If you find yourself triggered often, I suggest working with a mental health counselor on that specifically. Understanding the deeper reasonings and meanings behind the trigger lessens the impact.
9. Watch something happy afterward to restore your serotonin.
Meet The Robinsons via Disney+
I personally love inspirational movies and find them to be very effective motivational pick-me-ups. If they have a positive call to action at the end, even better! Pump yourself up to do some extra good in this world.
10. Find a mantra you really like that you can repeat when future anxiety comes.
The best way to predict the future is to create it
One of my favorites is, “The best way to predict the future is to create it”. We also have a whole list of even more favorites here, in one of our other ATSO blog posts!
Repeating a mantra can help us create a safer mental environment for our thoughts.
11. Incorporate mindful meditation, stretching, and/or hot baths into your schedule (aim for one weekly if you can) to help manage any built-up stress.
Photo via Yoga Next Door
Stress will build up in the body, so work in time to release that stress in positive and helpful ways when you can. I personally love a good Epsom salt bath and stretch combo, as it helps me re-center, and feel more grounded.
If you’re looking for more guided help to regulate your emotions and heal our friend, Coach Ashley, offers a Nervous System Regulation and Healing MasterClass to help you develop the necessary tools to manage stress and avoid burnout. Use our code ‘NOBURNOUT’ at checkout and we get 15% towards our ATSO mission!
Thank you for reading, and thank you for being here! ATSO is always here for you.
Always yours,
Sara, ATSO
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