Coping with Stress in a World of Bad News
Amidst war and political discord we must find a way to cope.
As I read articles both online and in the press, I am discouraged and stressed by the animosity expressed by people about the war in the Middle East, politics in Washington D.C., and far right-wing hate speech in the United States and around the world.
Following is a segment of a report from CNN News, October 17, 2023:
"As the situation in Israel and Gaza continues to unfold, many people far from the conflict are nonetheless exposed to countless images, stories, and sounds of conflict via television and radio news reports, newspaper and digital stories, and, of course, social media.
And this is taking a toll on all of us, including our children. The American Psychological Association released a statement this week warning that consuming violent and traumatic news can in and of itself negatively affect our mental health."
“Psychological science tells us that fear, anxiety, and traumatic stress have long-term effects on health and well-being. These impacts are also being felt by people worldwide who have families and friends in the region and those concerned about the effects of war everywhere,” it says."
Arguments about the Israel-Hamass war involve anti-Jewish and anti-Islamic statements. People hurl insults at both political parties as the campaign for the nomination process in the United States begins.
The constant flow of bad news, from political turmoil to climate disasters, affects our mental well-being. In the USA and abroad, stress, anxiety, fear, and despair are unwelcome companions.
Here are a few suggestions about how to cope with all the bad news:
First, acknowledge the impact. Don’t dismiss the emotional weight of bad news. Allow yourself to feel anger, sadness, or frustration. Bottling up emotions can worsen stress.
Next, manage your news intake. It’s okay to step away from the 24/7 news cycle. Set specific times to check news sources, prioritizing credible outlets over sensationalized feeds. Consider news diets, focusing on positive stories or particular areas of interest to avoid feeling overwhelmed. Remember, ignorance isn’t bliss, but overexposure can be toxic.
Focus on what you can control. While global issues may feel daunting, identify areas where you can make a difference, however small. Volunteer in your community, advocate for change through local organizations or make sustainable daily choices.
Nurture yourself. Prioritize self-care practices that anchor you in the present and cultivate resilience. Exercise, meditation, time in nature, or any activity that brings you calm and joy can be your oasis in the storm. Vital emotional self-care paves the way for a clearer mind and increased capacity to face challenges.
Seek connection and community. Humans are social creatures. Talking to friends, family, or like-minded individuals about your concerns can provide validation, support, and a sense of belonging. Sharing burdens and experiences can lighten their weight and remind you that you’re not alone.
Remember, perspective is critical. While acknowledging the seriousness of bad news, avoid dwelling solely on negativity. Seek positive stories, examples of human resilience, and ongoing efforts to address challenges. Look for the good that’s being done, even amidst the darkness.
Finally, cultivate hope. It might seem elusive in adversity, but hope drives positive change. Remind yourself of past instances where humanity overcame seemingly insurmountable obstacles. Believe in the power of collective action and the innate human capacity for innovation and compassion.
The world feels chaotic, and the news cycle often reinforces that feeling. But by actively managing our new intake, prioritizing self-care, and nurturing hope and connection, we can navigate the stress and find our inner strength. Remember, you are not powerless. You have the tools to choose how you engage with the world, and your actions, however small, can ripple outwards, contributing to a better future. So, take a deep breath, be hopeful, and take one step at a time.
Once a window to the world, the news is now a warped mirror reflecting only the shadows. Each headline screams in your mind. Worry, a persistent itch you can’t scratch, takes root in your chest, spreading doubt and worry through your thoughts. The images flicker, tales of woe etched in pixels, fueling a simmering fear about what may happen.
The world outside shrinks, its familiar contours morphing into a landscape of potential threats. Every cough on the bus resonates with echoes of unseen illnesses. Every siren’s wail paints a disaster scene in your mind’s eye. The constant thrum of information becomes a symphony of unease, each note a discordant jab at your sanity.
Panic, a sudden storm, rises from the depths. Your breath hitches, your heart pounding a frantic drum solo against your ribs. The room contracts, walls pressing in, the air thick with suffocating dread. Thoughts tumble over each other, a frantic kaleidoscope of what-ifs and maybes. You search for anchors, grasping at straws of logic in the swirling vortex of fear.
Psychiatrist Dr. Gail Saltz explains in the same CNN report that the sympathetic nervous system kicks into gear as a physiological response to those images and stories. “That sympathetic nervous system says, ‘Danger! Danger!’ And you become jittery, anxious.” It’s well-documented that if you stay anxious for a long time, you start to feel sad, which can lead to depression, she says.
Political Divides Widening:
Beyond the battlefields, simmering political disputes threaten to boil over. Ideological divides deepen, polarization reigns supreme, and trust in institutions erodes. From contested elections and simmering separatist movements to escalating disagreements on issues like immigration and resource management, the political landscape feels increasingly treacherous. The echoes of these disputes reverberate in heated social media debates, street protests, and even the halls of power, threatening to fracture fragile societies further.
The Specter of Rising Violence:
Amidst the din of war and political discord, anxieties about escalating violence rise like whispers in the wind. Extremist groups find fertile ground in disillusionment and despair, spreading hateful rhetoric and inciting violence in the name of their ideologies. Hate crimes surge, ethnic and religious tensions simmer, and the threat of cyberattacks or targeted violence casts a long shadow over our interconnected world.
In the face of these global and national tensions, choosing how to deal with them is critically important. While staying informed is essential, being mindful of your mental well-being is vital. Seek diverse perspectives, avoid sensationalized narratives, and prioritize self-care.
It helps to remember that you are not alone. We are all in this together.
