Whether it’s turning on the TV in the evening or doomscrolling on social media, it’s safe to say that the news feels inescapable at the moment. And with so many distressing events taking place across the world, it can be a scary, upsetting and anxiety-inducing experience just opening our news apps or Instagram feeds. 

If you feel a sense of despair when looking at current events, you’re not alone. One scientific study found that people who watch the news more frequently than they usually do are 1.6 times more likely to report an anxiety symptom like fear or sleeping difficulties, compared to people who consume less news. Moreover, charities like Mental Health UK and Mind have published comprehensive help pages on the subject, with both commenting on the negative impact social media scrolling can have, too.

Of course, knowing what’s going on in the world is important. But, how do we juggle our need to stay informed with our desire to protect our mental health? Stylist spoke to two mental health experts to find out – and asked them for the best coping mechanisms to help us consume the news in a healthy way.  

Why do we feel so anxious when we watch the news?

As the news is everywhere, it can be hard to disconnect from it. “Because we have constant access to rolling TV news, websites and other media, we’re potentially watching every difficulty affecting billions of people across the world in real-time,” explains John-Paul Davies, psychotherapist and spokesperson for the UK Council for Psychotherapy (UKCP). “There’s often little we can do to make any difference to the trauma we’re seeing. Emotionally, this can leave us in an overly-aroused state, so stressed, anxious, chronically angry or annoyed, and then, at other times, in a switched-off or under-aroused state, so feeling hopeless, despairing, numb or empty. Many of us will go between these two states at different times.”

This is due to what our brains experience when we attempt to process the information we see. “Witnessing traumatic events on the news can activate our brain’s limbic system, particularly the amygdala, which is responsible for processing emotions and detecting threats,” explains psychologist and author Dr Lalitaa Suglani. “This triggers the body’s stress response, releasing cortisol and adrenaline, which can lead to feelings of anxiety, fear and distress.” Suglani also points to how reactions may be felt more strongly by “individuals who are already vulnerable or have experienced trauma in the past”.

What are the best coping mechanisms to help us deal with what we’re seeing on the news?

Establish healthy boundaries

“Set limits on your news consumption to prevent overexposure and emotional overwhelm,” says Suglani. Mental Health UK suggests practical ways to do this, such as using a site blocker to control the time you can look at certain websites and turning off pop-up social media notifications.

Practise self care

“Incorporate into your week all the rewarding and relaxing ways of thinking and feeling and the body-based activities and other behaviours that keep you in balance so far as you can,” suggests Davies. “Behaviours like mindfulness, creativity, getting fresh air and being in nature, helping others, singing and generally keeping as physically active as possible are great ways to do this. When your body feels safe, so will your thoughts.”

Think about what you can control

“Instead of fixating on events beyond your control, direct your energy towards actions you can take in your own life or community,” advises Suglani.

Davies stresses that you should never feel guilty for focusing on own life and the things you can control within it. “To be less distressed by all these traumatic events isn’t a lack of care for others, it’s an essential act of self-care,” he says.

Focus on the good things that are happening

“Take time to focus on things you’re grateful for in your life, says Suglani. “Keeping a gratitude journal or simply reflecting on positive aspects of your day can help shift your focus away from news.”

Davies also adds it’s important to plan ahead and think about the things you’re looking forward to in your own life. “If you’re getting distressed, do try when you can to move your attention to the fact that, even with all the traumatic events occurring, good things to be grateful for do exist in your life,” he says. “It’s also a good idea to keep planning things to look forward to in the face of current world uncertainty.”

Images: Getty