How to Deal With Anxiety By Developing News Resilience

Constantly being exposed to bad news is not helpful for anyone, especially the subject of the bad news. Set boundaries and concentrate on the specific steps you can take in its place. We are blessed to have the gospel, the Good News of Jesus Christ, to offset the negativity that surrounds us. It is up to us to cast aside worry and focus on the kingdom of God, and this article provides a practical guide on how to do deal with anxiety.

It seems that history no longer believes in pacing itself. Just as COVID appeared to be finally starting to fade into history, Vladimir Putin launched his invasion of Ukraine, killing thousands, uprooting millions, and endangering the entire world with his ominous nuclear rhetoric.

Of course, we have no idea how any of this will pan out. But there is one thing we can say with certainty: regardless of what happens, the news cycle won’t soon stop inciting fear and containing the existential threat. Therefore, developing the ability to read news responsibly will only become more important for leading a calm and purposeful life.

Attention: water is wet.

Alarming news is nothing new, but it is undoubtedly novel in how central it has become to many people’s psychological universes. These global dramas begin to feel like life’s center of gravity, with the immediate worlds of family, job, and neighborhood relegated to the periphery due to how digital media operates, as well as because the news developments themselves are legitimately enormous.

Just to be clear: world tragedies undoubtedly affect our daily lives – acutely and horrifyingly, no matter where you may live. Climate change is merely the most notable example of how our daily activities have an impact in the opposite direction.

But assuming you’re not reading this in a conflict zone that is currently in progress, it doesn’t follow that you must constantly be living those stories in your head. Spending hours immersed in the narratives you have the least control over does not make you a better person, and it also does not make life any easier for people in dire situations.

In other words, we believe it is perfectly fine to refocus your mental attention away from the news cycle and toward your immediate surroundings. The question is, how?

How to deal with anxiety: Stop watching the news?

Renunciation is one response that is well-liked in self-development circles; simply stop reading the news. However, this doesn’t work as a remedy for anxiety. Aside from being unethical, is it godly to check out completely, just because a given crisis hasn’t reached your doorstep yet?

You’re bound to learn about significant events unless you’re also going to cut off all contact with people who do follow the news. And you’ll probably end up worrying even more about missing the news that World War Three has started because of your self-imposed seclusion.

The opposite strategy is what you might refer to as the “self-care approach,” which is exemplified by articles that provide lists of things you can do to treat yourself well when the news is freaking you out. These, however, rely on a premise I’m not willing to accept: that it is inevitable that we will spend a lot of time moping around in despair over the state of the world, and that the best we can hope for is to remember to reward ourselves with hot baths and strolls in the park.

I believe there is a third option: changing your default state so that you once again dip into the news for a brief time before leaving it again, as opposed to spending the majority of your day there. Of course, balancing stories about what’s going wrong with those that are focused on what’s going right can help you feel more in control when it comes to the news that you do choose to consume.

Placing the news in its own box.

This should be our goal when it comes to the news: to check in on it a few times a day, to take any applicable practical measures you can, like donating to Ukraine, and then to leave it and move on.

People frequently complain that it’s difficult to complete any work or to go about daily life in general in recent weeks. Perhaps, though, you should just move on. Instead, if you wait for all of the existential dangers to pass and all of the excruciating human suffering to end, you will have to wait until the Lord returns.

Don’t wait, then. Not only does following the news inactively help no one, but what you’ll be doing in its place – meaningful work, maintaining your community, being a decent parent or friend – actively does. You must complete your task while you are here. And we seriously doubt that doom scrolling will help.

How to deal with anxiety over bad news

Control your media intake.

In times of crisis, it may be difficult to resist the urge to scroll through social media or watch the news as it happens, but it is best to resist. Studies have demonstrated the connection between such behavior and poor mental health. It’s important to stay informed, so don’t stop engaging in conversation about current events. However, it’s better to limit your news consumption than to binge on it all day.

Additionally, essential is balancing the gloom with inspiring tales. During the pandemic, the World Health Organization advised people to follow this advice, but it applies to any crisis.

Positivity in action.

When faced with bad news – and there is a lot of it – it is easy to feel helpless and overwhelmed. Olivia James, a trauma specialist at Harley Street, advises concentrating on steps you could take to leave a rut. even if it’s only a minor issue. Instead of just absorbing the bad news and becoming increasingly immobilized by it all, take action.

Navit Schechter, a cognitive behavioral therapist, concurs. The process of worrying is one that easily spirals out of control. Concentrate on the present and consider how you can help.

Breathe deeply.

Another common piece of bad news advice is to take a deep breath, but like drinking tea, there is science behind it. A fight-or-flight reaction is beneficial for quick action in an emergency, according to neurolinguistic programming trainer Andy Coley, but it’s not so beneficial if your gas bill puts you in a bind.

Deep, slow belly breathing, according to Coley, “triggers part of the nervous system, lowering cortisol and adrenaline and raising oxytocin and dopamine.” “Oxytocin is known as the “chemical of love” because it makes you feel good inside. You will at least be able to think more clearly and with some perspective, even though you might not fall in love with that gas bill.

The importance of mindfulness.

In a similar vein, former NHS GP Nicola Harker claims that we have a hardwired tendency to overreact and make unwarranted assumptions when presented with bad news. Harker, a coach specializing in mindful self-compassion, claims that “we’re wired for survival rather than happiness.”

“Notice how your mind automatically imagines the worst-case scenario and the story that is playing in your head. The brain is prone to thinking “all or nothing,” but reality usually lies somewhere in the middle. You can find solace, companionship, and even joy during trying times. With a growth mindset, you can overcome difficult circumstances.

Discuss it.

Finally, Lee Chambers, a psychologist and well-being consultant, suggests asking friends and family for support or seeking professional assistance. Contact us if you wish to speak to a counselor.

It’s simple to internalize situations and revert to unhealthy coping mechanisms, he claims. Recognize the importance of positive social support after receiving bad news because doing so helps us own our negative feelings and starts the process of becoming more self-compassionate and kind to ourselves.