Your Low-Stress Guide to Leveling-Up Your Bedtime Routine
Are You Burnt Out or Depressed?
Moreover, news often featuresnegative and divisive content, which can create uncertainty about the future.
Throw in an election year, and its the perfect recipe for the near-constant anxiety you might be feeling.
In short, too much news can take a toll on your mental health.
The good newsno pun intendedis that there are simple ways to de-stress in the moment.
How to manage news anxiety
1.
a New York-based psychologist and director ofNobile Psychology
If this happens, practicing mindfulness can be helpful.
But even a few moments ofmindfulnesscan be helpful in shifting your perspective.
The idea is to build awareness, so youre less reactive and better equipped to regulate your emotions.
LCSW,founder and CEO ofParenting Pathfinders.
Using your senses allows you to feel anchored in the present moment.
Nobile recommendsmindfulness appsthat offerguided meditationsand stress-relief exercises.
Turning off notifications is one way to curb mindless scrolling.
We know from research that consumingaccurate and reliable information6can offset the effect of sensational or polarizing content.
So, in the moment?
a New York-based psychologist and director ofNobile Psychology
Quit doomscrolling and seek out a feel-good story or photo.
Later, take stock of the brands and people you follow and adjust as needed.
If you need a break in the middle of an article or video, listen to your body.
This may involve doodling, listening to calming music, or talking to a loved one.
As research demonstrates,self-awareness is key7to changing our habits.
You may need to pause and wait until you have the emotional bandwidth to process news updates.
Move your body
Deciding how much news is too much depends on the individual.
Stay hydrated and nourished
Sometimes the news can make it seem like the world is a hopeless place.
This is when faint response kicks in, Moore explains.
This response is the bodys attempt to shut down and essentially prepare for death, she says.
You might feel numb, apathetic, or experience a sense of impending doom.
Sweating, irritability, or stomach upset are clues that it may be time to stop scrolling and refuel.
Proper nutrition and hydration can supporthealthy brain functioning9and mood regulation, Felder says.
Connect with others
Consuming news that is sensationalized, misleading, or conflicting can foster distrust.
One way to manage these feelings is to reach out to loved ones.
Moore suggests balancing your news intake with self-care like talking to a friend or doing a hobby you enjoy.
This shift in perspective can help balance out stress, Nobile says.
Or you could be having more disagreements than usual in-person or online or experiencing estrangement from relatives.
Like any aspect of your lifestyle, practicing moderation is essential for maintaining balance, Felder says.
Her advice is to check in with yourself regularly.
You may discover that you need additional support to manage news anxiety.
Remember, youre far from alone in feeling the effects of news anxiety.
Everyone is unique, so find what works best for you to recharge, Felder says.
expert reviewed byBrooke Schwartz, LCSW
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