By: Madison Weber, MHC-LP
As a therapist, I’ve seen firsthand how the relentless news cycle can exacerbate anxiety, especially during the heightened tensions of an election season.
The constant influx of information, much of which is designed to provoke strong emotional responses, can leave even the most resilient individuals feeling overwhelmed.
You may be having a strong reaction to the idea of reducing news consumption. Of course- it’s our way to stay connected, informed and it might even seem like a luxury, especially if you identify as someone who could be greatly impacted by the upcoming election.
I’d like to help you reframe the concept. Through lowering your news consumption during election season, you are setting boundaries that promote self-care and enhance your mental health.
Rather than doom scrolling and falling into a social media black hole, let’s explore how to consume news and media in a way that can be informative and not negatively impact your well-being.
The Impact of News on Mental Health
The modern news landscape is omnipresent, with updates streaming in 24/7 through televisions, smartphones, and social media. While staying informed is important, it’s essential to recognize that the news is often curated to capture attention, which can lead to sensationalism and a focus on negative or alarming events.
This can have several impacts on mental health:
- Heightened Stress and Anxiety: Repeated exposure to distressing news can trigger a stress response in the body, releasing cortisol and other stress hormones. Over time, this can contribute to chronic anxiety. And of course, the news is designed to keep you hooked, leading to a cyclical pattern of cortisol exposure.
- Feelings of Helplessness: The sheer volume of issues presented in the news can make individuals feel powerless. The sense that one cannot make a difference can deepen feelings of despair and helplessness.
- Negative Thought Patterns: Constant negative news can reinforce negative thinking, making it harder to maintain a balanced and positive outlook on life.
Why Election Season is Particularly Stressful
Election seasons amplify these effects. Political campaigns often use fear-based messaging and highlight divisive issues, contributing to a charged emotional atmosphere.
The uncertainty and high stakes associated with elections can make it difficult to detach from the news, increasing the risk of anxiety and stress.
Strategies to Lower News Exposure
Reducing news consumption doesn’t mean becoming uninformed. It means creating a healthier relationship with news media that protects your mental well-being. Here are some strategies to consider:
- Set Specific Times for News Consumption: Designate certain times of the day for checking the news rather than consuming it continuously. For example, limit your news intake to 30 minutes in the morning and 30 minutes in the evening. This can help you stay informed without becoming overwhelmed.
- Choose Reliable Sources: Not all news sources are created equal. Prioritize reputable outlets that provide balanced reporting. Avoid sensationalist media that focuses on generating strong emotional reactions.
- Limit Social Media Use: Social media can be a significant source of stress, as it combines personal updates with news and often blurs the line between opinion and fact. Consider limiting your time on social media or using tools that allow you to filter out news content.
- Practice Mindfulness: Mindfulness techniques can help you stay grounded and reduce the impact of stress. Practices such as deep breathing, meditation, or mindful walking can create a buffer against the anxiety-inducing effects of the news.
- Engage in Physical Activity: Physical exercise is a proven method for reducing stress and improving mood. Regular physical activity can help counterbalance the negative effects of anxiety induced by the news.
- Focus on Local News: Sometimes, focusing on local news can be less overwhelming than national or international news. Local news often covers community events and issues that feel more manageable and directly relevant to your life.
Take Breaks: It’s okay to take a complete break from the news for a day or two. Use this time to engage in activities that bring you joy and relaxation, whether that’s spending time with loved ones, pursuing a hobby, or enjoying nature.
Building Resilience Through Self-Care
Reducing news exposure is one part of a broader strategy to manage anxiety. Building resilience through self-care is equally important. Here are some self-care practices to incorporate into your routine:
- Create a Calming Environment: Design your living space to be a sanctuary. Use calming colors, keep the space clean and organized, and include elements that bring you joy, like plants or artwork.
- Establish a Routine: A predictable routine can provide a sense of stability and control, which is particularly valuable during uncertain times. Make sure your routine includes time for relaxation and activities you enjoy.
- Stay Connected: Social support is crucial for mental health. Maintain connections with friends and family, even if it’s through virtual means. Sharing your feelings and experiences can provide relief and perspective.
- Prioritize Sleep: Adequate sleep is essential for emotional regulation and overall health. Develop a sleep routine that ensures you get 7-9 hours of rest each night. Avoid screens before bed and create a relaxing bedtime ritual.
- Practice Gratitude: Focusing on positive aspects of your life can shift your mindset. Keep a gratitude journal where you regularly write down things you’re thankful for, no matter how small.
Striking a Balance
In today’s fast-paced world, striking a balance between staying informed and maintaining your well-being is crucial. By consciously reducing your news exposure, especially during the emotionally charged election season, you can take significant steps towards managing anxiety.
Remember, it’s not about burying your head in the sand; it’s about choosing when and how you consume news in a way that preserves your mental health.
As a therapist, I encourage you to experiment with these strategies and find what works best for you. Everyone’s relationship with the news and their threshold for stress is different.
By prioritizing your mental health, you can navigate the complexities of the election season with greater resilience and peace of mind.
