a woman in an orange shirt holds her head in her hands while looking at her laptop representing the need for self care during difficult global news cycles and the support of therapy

The research is clear: hearing about upsetting things can trigger vicarious trauma. The effects of vicarious trauma can be especially acute during times of disaster or conflict. While it's admirable to be informed and passionate about issues that matter to you, self-compassion is also vital.

Staying informed about current events is easier than ever. But the constant influx of upsetting news can take a toll on our mental health. It's important to strike a balance between staying informed and maintaining our well-being. Regular exposure to upsetting news can trigger symptoms of PTSD and anxiety. It's essential to take proactive steps to care for yourself when the news is distressing.

Here are strategies to help you get through challenging times without sacrificing your mental health.

Mindful Media Intake

The first step in caring for yourself when the news is upsetting is to be mindful of your media intake. In the digital age, information is abundant, but not all sources are reliable or accurate. Setting boundaries around your news consumption is crucial. Here's how to do it:

Question the Source

Ask yourself if the source of the news is credible. Be wary of fake news, which can fuel anxiety and misinformation. Choose reliable news outlets and fact-check information when in doubt.

Choose News Time

Rather than constantly refreshing your news feed, pick specific times during the day to catch up on news. Limiting your exposure can help reduce anxiety.

Unplug Before Bed

Avoid consuming distressing news right before bedtime. Give yourself some downtime to unwind and relax before sleep.

Know Your News Triggers

Understanding your emotional triggers is a critical aspect of self-care. We all have unique sensitivities to certain types of content, and it's essential to recognize and respect them. Here's how:

Self-Reflection

Take some time to identify what types of news or mediums trigger your anxiety. Is it graphic images, specific topics, or particular platforms?

Customize Social Media Settings

Most social media platforms allow you to control the content you see. Utilize these settings to filter out triggering content and create a more positive online environment.

Balance Your Intake of News

Balance distressing news with uplifting or neutral content. To maintain a sense of emotional equilibrium, you also need to connect to sources of joy.

Practice Self-Care

Self-care is your shield against the emotional turbulence that upsetting news can bring. Engaging in calming activities can help you regain your emotional balance. Here are some ideas:

Deep Breathing

When you feel overwhelmed, take a moment to practice deep breathing exercises. These simple techniques can help reduce stress and anxiety.

Exercise and Stretching

Physical activity is a fantastic way to release built-up tension and stress. Whether it's a brisk walk, yoga, or stretching, movement can do wonders for your mental health.

Talk to Someone You Trust

Processing your feelings with a trusted friend or a therapist can provide emotional relief. Sometimes, just talking about your concerns can be incredibly therapeutic.

Get Involved and Spread Kindness

Feeling helpless in the face of distressing news is a common response. However, you can channel your emotions into positive action. Here's how:

Support Organizations

Identify organizations that represent your values and actively support their missions. Contributing your time or resources to these causes can give you a sense of purpose and control.

Engage in Random Acts of Kindness

In your daily life, look for opportunities to be kind to others. Small acts of kindness not only brighten someone else's day but also boost your own well-being.

Self-Care During Difficult International Times

Caring for yourself when the news is upsetting is not a luxury, but a necessity. In our information-saturated world, finding a healthy balance between staying informed and protecting your mental health is key. By being mindful of your media intake, recognizing your triggers, practicing self-care, and getting involved, you can navigate distressing news more effectively.

Therapy for Anxiety in Los Angeles, San Francisco, and Santa Cruz

If you find yourself struggling with the weight of upsetting news and need guidance, don't hesitate to reach out. A therapist can provide you with the support and tools you need to cope with the challenges of our information-driven world. Schedule a free consultation today and take the first step towards a brighter, more resilient future. Your mental well-being matters.