Tips for Managing News-Related Stress

In today’s world, news anxiety is present for most of us. Here are some tips for all of us as we navigate this stressful time.

News anxiety is a problem for many of us, and can create tension and discord in various relationships in our lives. As tensions build in our nation, we feel them in our homes, in our communities, and they affect our daily lives directly. Here are some tips to help us navigate this stressful time. 

Limit your news consumption.  Our nervous systems aren’t programmed to know everything that is happening in the world, so it is a healthier choice to limit your news consumption. Start by scheduling specific times to check the news, such as 15 minutes in the morning and 15 at night. Avoid social media and news outlets throughout the day and turn off notifications sent to your phone by the apps you utilize for news. Choose fact-based and reputable sources, avoiding emotionally charged commentary. Likely, the post your uncle/aunt/cousin/long lost second-grade bully shared on social media was not created by a reputable source. Fact-check the information you receive. 

Intentionally disconnect to recharge by taking breaks from the news to regulate your nervous system. Take walks outdoors, meditate, engage in hobbies, listen to calming music, and/or find a funny podcast or any podcast that feels good to listen to. This isn’t avoidance. This is an intentional pause from receiving input that creates stress. 

Practice mindfulness in your day-to-day life. Similar to when you are looking at a map, it’s nearly impossible to find your way until you zoom in to where you are. Look around you, smile at a stranger, avoid work or TV during your lunch break, and actually taste and feel your food. Breathe. Remind your body that you are safe.

Set boundaries around political conversations. Be conscious about how and when you discuss hot topics, especially with family or coworkers. If a conversation becomes overwhelming, it’s okay to change the subject, excuse yourself, or suggest a more neutral topic.

Engage in value-driven action by focusing on an issue that matters most to you. Get involved locally by volunteering, participating in, or supporting advocacy groups, and educating others respectfully when possible. By doing this, you are helping to shift from feeling helpless to feeling more empowered.

Practice self-care by prioritizing sleep, nutrition, and movement. Avoid unhealthy coping mechanisms like excessive alcohol or substance use. Use relaxation techniques like progressive muscle relaxation or deep breathing.

Seek support by connecting with community or faith-based groups for emotional support. Consider therapy if stress interferes with your daily life.

Use a calming app. Below is a list of free calming apps for anxiety:

• Mind Ease
• Happify
• MindShift CBT
• Wysa
• Calm (free version)

It’s helpful to remember that regardless of where you fit into the political spectrum, most of us just want to feel safe and connected. Reach out to your friends and neighbors, lend a helping hand if you’re able, and remember that there will be an “after” to this trying time. 

By Shanna “Nikki” Gossett M.Ed., LCMHC, Mental Health Counselor, Community Health