You wake up in the morning and immediately reach for your phone. A notification pops up on your screen with a headline that makes your heart drop to your stomach. After a long day at the office, you’re looking forward to being home. You open the door, kick off your shoes, change out of your work clothes and into your designated comfy clothes, and plop onto the couch. You grab the remote and turn on the television. You’ve been looking forward to this moment all day. You’re hoping to relax with a show or movie. Instead, the news is on and it’s filled with death, destruction, accidents, and tragedies.
It seems like negative news is filling every part of your day. You want to stay informed, but you can’t seem to find an escape from it.
Here’s what you can do if everything in the news is giving you anxiety.
Take a Break
If the news keeps bringing you anxiety or making your anxiety worse, it’s probably a good idea to take a break from it for a bit. Staying informed and up to date on what’s going on in the world is great, but once it starts getting in the way of your day-to-day thoughts and feelings, you have to put yourself first.
Set Time Limits
If you don’t want to completely take a break from the news, it may be a good idea to set time limits.
Plan to have a set timeframe for when you can check the news, whether that’s first thing in the morning or during your lunch break. Try to set a time limit of 10-30 minutes. This time limit will prevent you from mindlessly scrolling, finding more negative news, and hurting your mental health even more. Set an alarm or use the apps on your phone to set up time constraints to assist with staying within your targeted time limit.
Try to avoid the news before bed
Reading news before bed can prevent you from falling asleep. You may spend time overthinking or worrying about the things you read, which can have a negative impact on your sleep.
Choose Your Sources
Try to stick to a few reliable sources when it comes to the news. You want to make sure the information you’re reading and absorbing is accurate. If you notice your anxiety spiking with certain sources, try to remove that source from your list.
Use your sources to stay up to date with the right and necessary information. After that, move on with your day and be present in the moment.
Seek Out Positive News
When the news seems to be filled with negatives, search for the positive. Make sure you also spend some time reaching some positive, feel-good stories. You can use the positive news to counteract all the negative. This will help to put you in a better headspace and help offset some of your worries.
Shift Your Focus
After reading negative news, you may be feeling down, angry, and sad. Try to shift your focus by doing something that you enjoy. Chat with a friend, go on a walk, unwind with a TV show you enjoy. Find what works best for you. It’s best to find an activity that brings you joy and will limit you from overthinking or obsessing over things that may be out of your control.
At Serenity Wellness & Counseling Center, we will work with you to help develop the knowledge and skills you need to get back on the path of happiness and success. Start your new path to positive changes today! Call us today for a free 15-minute phone consultation: 281-944-SWCC