You’ve probably noticed a rise in anxiety and worry in general if you’ve been communicating with the outside world lately. This thought cycle is one that I’m very familiar with as someone who has battled persistent anxiety for years. Frequently, it seems like this:
That’s very worrying news. Should I be concerned? Yes. Of course I should. Actually, there are MANY reasons to be concerned since THE WORLD IS WORSE THAN EVER!
Based on the interpretation of one event, or in this case, news report, your brain builds layers of inference. Once we have made our assumptions, confirmation bias takes over and we look for further signs to support these viewpoints. You soon find yourself mired in a downward spiral.
How can the cycle be broken? Here are five easy strategies you can use.
Please see a mental health professional if anxiety is giving you severe emotional discomfort or physical symptoms (racing heart, difficulties sleeping).
1) Control your media usage.
According to studies, being exposed to bad news affects one’s level of worry, melancholy, and personal concerns. There is always another dismal item to read in the current media landscape. It’s simple to get sucked in and jump from article to article thinking that something is a really huge concern because there is so much information available. If you don’t want to completely shun news sources, choose one that you can trust and establish a routine for checking it. For instance, you might check while your coffee is brewing or set a timer once the browser is open. The only exception is…
2) No news naked
Initial circumstances matter, and if you wake up in a state of fight or flight (cortisol is a hellava hormone), you’ll probably spend the rest of the day trying to get out of it. The same holds true while you’re attempting to sleep. Sleep and anxiety are inextricably linked; anxiety interferes with sleep, and insomnia worsens anxiety. I’ve adopted a “no news naked” attitude, which means I don’t look at my phone before I get dressed and don’t look at it again after getting ready for bed, in order to ensure a solid start and conclusion to the day.
3) The ratio of your inputs.
Find sources of good news – this could be focusing on certain stories, connecting with family and friends, or even finding good sources of news within yourself with something like a gratitude journal. You can take it one step further and share that good news to create an even stronger positive psychological effect. A source I love is reddit uplifting news – it reminds me that there’s a lot of good stuff going on even if it’s not in the headlines. Case in point, the humpback whale population is bouncing back!
4) Do a physical/mental status check
Acute stress, fatigue, changes in routine mean your brain is going to follow the path of least resistance, which is negativity. Note when you’re not in an optimal state, so you avoid taking these reactions too seriously.
5) Double-down on comforting rituals
I’m referring to the things that make you feel good long-term (not doubling the amount of ice-cream you eat). For me that’s exercise. In times of stress, it’s easy to feel like these things are “low priority” when the opposite is true. So, when I’m stressed, I’ve learned to make an extra point not to skip the gym – my brain thanks me for it.
The great thing about these tactics is that even just doing one or two can often be enough to shift into a more positive, productive mindset. Worst case scenario, there’s always that extra scoop of ice cream.
