Mindful News Consumption: A Guide to coping with Bad News Fatigue

Dr. Porrselvi A.P., PhD, Clinical Lead Psychologist specialising in Neuropsychology, Unified Brain Health Care, Arunai Neuro Foundation, Chennai

The current global climate, rife with international conflicts, recent reports like the Raja Raghuvanshi case, the Pahalgam attack, and the Air India Ahmedabad crash dominating headlines, there seems to be a relentless tide of negative news that are emotionally taxing and can feel particularly overwhelming. Not just globally but closer to home- accidental death, cancer diagnosis and other health issues in seemingly healthy people, loss of child lives. The ongoing realities of the ever-present threat of uncertainty understandably triggers heightened arousal and exacerbate anxiety symptoms. Suddenly as adults we realise happily ever after is not a given to most of us.

Your nervous system, already finely tuned to perceive potential threats, can become hypervigilant in the face of such news. The constant influx of information, often presented in a way to increase viewership, emphasizes danger and uncertainty, can activate your "fight-or-flight" response, leading to increased heart rate, ruminating thoughts, muscle tension, and difficulty sleeping. It's crucial to acknowledge that these feelings are valid. Your brain is doing what it's designed to do – scan for threats. For those with anxiety disorders, this natural response can become amplified and lead to significant distress.

So, what can you do to navigate this challenging period and support your well-being?

Here are some strategies, viewed through a neuropsychotherapy lens:

1.      Mindful Engagement with Information:

To maintain mental well-being, it's crucial to adopt mindful news consumption habits.

Limit Exposure: Our brains can get stuck in a loop of seeking information, even if that information fuels anxiety. Be intentional about when and how often you check the news. Perhaps designate specific times of the day rather than constant monitoring.

Choose Reliable Sources: Stick to reputable news outlets rather than sensationalized or unverified social media posts. This can help filter out some of the emotionally charged content. Choose a media house that uses language that is not triggering for you.

Focus on Facts, Not Just Feelings: Try to observe the news with a degree of detachment, focusing on the factual reporting rather than getting immediately swept up by the emotional tone. This engages your prefrontal cortex, which can help regulate the amygdala's fear response.

Engage critically: question narratives and consider the bigger picture rather than reacting impulsively.

2. Practice emotional regulation:

Engage Your Senses: When anxiety spikes, bring yourself back to the present moment by focusing on your senses. What do you see, hear, smell, touch, and taste right now in your immediate environment? This activates different neural pathways and can interrupt anxious thought patterns.

Mindfulness Exercises: Even short mindfulness practices can help anchor you in the present. This could be a few minutes of mindful breathing, body scan, or simply paying attention to the sensations of your feet on the ground. You can check with your therapist the kind of mindfulness exercises that will work for you as not all exercises work for everyone.

3. Regulating Your Physiology:

Deep Breathing: Slow, deep diaphragmatic breathing can directly impact your autonomic nervous system, shifting it from a state of sympathetic arousal (fight-or-flight) to parasympathetic activation (rest and digest). Practice inhaling deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth.

Physical Activity: Exercise is a powerful tool for managing anxiety. It helps release pent-up energy and can have a positive impact on neurotransmitters that regulate mood. Even a short walk can be beneficial.

4. Cognitive Restructuring:

Acknowledge feelings of sadness or anger without letting them overwhelm you

Identify Anxious Thoughts: Notice the thoughts that arise when you hear news about the conflicts.

Challenge Unhelpful Thoughts: Gently question the evidence for these thoughts. This isn't about dismissing your feelings but about engaging your cognitive abilities to evaluate the situation in a more balanced manner.

Focusing on what you “can” control – your reactions, your self-care, and your immediate environment – will be more beneficial for your mental well-being.

5. Prioritize Self-Care:

Maintain Routine: Sticking to a regular sleep schedule, eating nutritious meals, and engaging in enjoyable activities can provide a sense of stability during uncertain times.

Connect with Support: Talk to trusted friends, family, or a therapist about how you're feeling. Social connection can be a buffer against anxiety.

Remember, staying informed is important, but protecting your mental health is paramount. If you find that your anxiety is significantly impacting your daily life, please reach out to a mental health professional. There are effective therapies and coping strategies that can help you navigate these challenging times. Remember, you are not alone in feeling this way. Be kind to yourself and prioritize your mental health.

For psychological support, please write to contact@ubhcare.com or call us at +919840041737/ WhatsApp at +919047452258.

You can book your appointment with Dr. Porrselvi A.P., PhD, Clinical Lead Psychologist, Unified Brain Health Care on https://calendar.app.google/7couq1SF8CpFarrM9