How To Manage Emotional Responses To The News

In today’s interconnected world, staying informed about current events is easier than ever. However, with the constant barrage of information, it’s common to experience a range of emotional responses that can impact our mental well-being. From anxiety to sadness, or even anger, these emotions can be overwhelming if not managed effectively. We’ll explore practical strategies for navigating emotional responses when watching the news.

Understanding Why We React So Strongly To News Stories

Before we delve into tactics for managing our emotional responses to watching the news, it’s important to understand why we react so strongly. Some reasons include:

Human Connection: News stories often involve human experiences, tragedies, and triumphs. Our empathetic nature can make us feel deeply affected by the events we hear about.

Information Overload: Continuous exposure to distressing or sensationalized news can overwhelm our emotional capacity, leading to heightened stress and anxiety.

Bias and sensationalism: Biased reporting or sensationalized headlines can trigger emotional reactions, especially if they tap into preexisting fears or concerns.

Tips For Managing Emotional Responses

Paying attention to your emotions during news consumption is critical to preserving your mental health. Here are some ideas for managing emotional responses:

Reflect On Your Emotional Responses

Paying attention to how the news affects you is important for keeping your emotional and mental well-being intact. There are some things to keep in mind including:

Check how you are feeling.

First and foremost, check to see how different types of news make you feel. Do certain topics or sources evoke happiness or trigger negative emotions? Do you feel justified in leaving a slick comment on someone’s page just because that person posted something you disagree with?

When you see something disturbing on TV or in your timeline, pause, check in with yourself, and notice how you feel. Identifying these emotions is key to understanding your reactions. Also, acknowledge these feelings without self-criticism.

Remember that emotions are a normal part of life, and you shouldn’t beat yourself up for feeling bad. Instead, learn how to understand them rather than letting them control you, and be vigilant about avoiding things that provoke negative emotions.

Gauge the intensity of your emotions.

Check the intensity of your emotional responses. If there are specific topics that cause major distress or high anxiety levels, it could be a sign that you may need to adjust your media consumption.

Check Physical and Behavioral Impacts

Your emotions connect to the body and watching the news can impact your emotional responses, as well as your physical health. Also, consuming negative news stories can influence your behavior and thought process.  Implementing the following tools can help:

Monitor how watching the news impacts you physically.

Be aware of any physical reactions resulting from exposure to negative news stories, such as:

• Changes in sleeping patterns
• Headache
• Stomachache
• Changes in appetite
• Increased stress levels
• Changes in heart rate
• Muscle tension

These physical symptoms can provide insights into how your news consumption impacts you physiologically.

Check for changes in behavioral patterns.

Assess whether your news engagement is affecting your behavior. For example, are you constantly checking for updates, withdrawing socially, or no longer engaging in activities you enjoy? If so, this could indicate that you may need to take a break from media consumption or, at the very least, be more discerning about the type of news stories you entertain.

Check for changes in thinking patterns.

Have you noticed any changes in your thought patterns after news consumption? Do you tend to dwell on certain topics? Being aware of how the media can affect your thought processes can give you more of an understanding of your cognitive well-being.

Check for any shifts in your perspective.

Assess whether the news is influencing your mindset on specific issues or people. It’s essential to keep a balanced and objective viewpoint, especially when you’re being exposed to so many different news outlets.

Assess your overall well-being.

Do a regular self-reflection on your well-being regarding your news consumption. Do you usually feel balanced, confident, and resilient, or do you feel depleted, stressed out, or emotionally strained?

Being mindful of how the news affects you across the board can help you make wise choices concerning your media consumption and prioritize your mental and emotional well-being. Should you encounter any challenges, don’t hesitate to seek support from a trusted friend, family member, spiritual advisor, or a good mental health professional.

Cultivate Mindful Consumption

Another way to manage emotional responses while watching the news is to be aware of what you consume. Here are some strategies that can help:

Practice mindfulness to manage emotional responses.

Consuming news content about catastrophic events can open the floodgates to all kinds of negative emotions. Implementing mindfulness techniques can aid in alleviating these feelings. Try meditation or deep breathing exercises to help keep you in the present moment and stay grounded.

Allow yourself to experience these emotions and thoughts without identifying with them and observe them without judgment.

Be intentional about your news consumption.

Many people consume news stories as a part of their daily routines, whether through watching television, social media, or listening to the radio.

People watch the news for different reasons, such as checking the weather, for entertainment, and keeping abreast of what’s happening worldwide. Many pursue it to learn about personal growth or to use it as a conversation piece.

However, when you look at the news on TV or scroll through your newsfeed aimlessly,  you are bound to come across something that evokes negative emotions. Being intentional with your news consumption helps you limit or avoid exposure to content that you know will cause distress and doesn’t offer anything of value.

So, if you want to catch the latest updates on weather and travel on TV, tune in to a channel that caters specifically to those topics. Also, you can ditch the television altogether and install an app on your phone.

If you want information that sparks conversation, consider exploring websites with interesting, intellectual, and thought-provoking content instead of current events, such as Mental Floss, TED, Open Culture, or How Stuff Works.

For personal growth, try reading a book or listening to a podcast instead.

Focusing on what you can control can help manage emotional responses.

There are a few things you can control. You have autonomy over how much time you spend on the news and which sources you choose to follow. Also, you can manage your actions in response to world events, including donating your time or money.

However, some things are out of our control, such as war, famine, inflation, recession, or climate change. These events will happen regardless of how much attention we pay them, so it’s better for our mental health if we focus on what we do have power over.

Reevaluate media consumption.

To ensure that the information you’re exposed to doesn’t negatively affect your mental and emotional well-being, it’s important to be proactive and reevaluate your media consumption.

Related: How To Stay Informed Without Jeopardizing Your Mental Health

If you notice that traumatic news stories or information overload negatively impact your emotional, physical, and mental well-being, it could indicate that you may need to modify your media consumption. Being selective about the type of news you choose to consume, exploring different news sources, and limiting exposure to negative news stories are ways to accomplish that.

Revisiting your media consumption helps to ensure that you’re making your mental and emotional health a priority while staying updated. Remember, you have control over what you choose to entertain, and it’s okay to make adjustments that coincide with your needs and values.

Seek out positive news. 

Unfortunately, we don’t live in a perfect world, so it is inevitable that bad news will find its way to our TVs, computers, and social media timelines. However, some websites share positive and inspirational stories, such as The Optimist Daily,  Good News Network, Good Black News, and Positive News.

Check out Cheezburger, 9GaG, and Buzzfeed for a little comic relief.

Using these outlets can balance out the stressful content that monopolizes your other news sites.

Limit Discussions About The News

Keeping news discussions to a minimum is key to managing emotional responses while staying informed. Here are some strategies that can help:

Avoid discussing the news with those who aren’t interested.

In the media domain, there’s usually no shortage of negative and tragic news stories. Many of us have likely come across something that got us so worked up that discussing it with someone seems like the perfect remedy to blow off some steam. Am I right?

Although we may feel pressed to discuss whatever issue gets our goat, the next person may not be as enthusiastic. That’s why it’s important to avoid discussing news stories with people who clearly have no interest in doing so.

Avoid discussions that can lead to arguments or conflicts.

It’s safe to say that there are certain topics that it may be wise to steer clear of in conversations, as things may go left. The main ones include politics, religion, and women’s reproductive rights.

It’s important to identify and avoid news topics that can lead to heated debates, especially those that are divisive or sensitive. There doesn’t need to be a discussion on everything you hear or see in the news or on social media, especially if there is a potential for arguments.

Also, something I observed is that when certain news topics are discussed, sometimes one person may try to impose their views on another. Many of us are guilty of this, including me.

However, it’s important that you don’t force your opinions on others, especially when you already know how they feel about the subject and are adamant about where they stand. You’ll get frustrated trying to prove your point, and they’re likely to get angry or feel alienated. So, unless the person has a similar mindset on the topic, you may want to avoid it like the plague. That way, you reduce the possibility of conflicts or confrontations.

Inform others what you have the capacity to discuss.

Don’t hesitate to tell your loved ones that discussing negative news stories upsets you, or not to send disturbing images or videos, especially if they are difficult to watch or make you feel uncomfortable. Everyone has different tolerance levels, and you have the right to set boundaries to protect your mental health against anything that may jeopardize it.

Be selective with who you talk to.

When you’re upset, it’s a good idea to reach out to your loved ones. But when your emotions are impacted by something you’ve seen in the news, you may want to pick and choose to whom you should express your concerns. It’s best to speak with someone who is supportive and can empathize with you. Also, you may want to be sure that their views align with yours so that you’re not debating, which can cause you to get upset and make you feel even worse.

Practice Self-Care To Nurture Your Emotions

One of the best ways to stay updated on the news without negatively affecting your mental health is to practice self-care.

So be sure to eat healthy, exercise, get enough sleep, drink plenty of water, relax, and spend time with your family, friends, and significant others. Do things you enjoy that make you feel good about yourself, regardless of what’s happening in society or politics.

Implementing self-care into your routine is crucial, especially after exposure to traumatic news stories. It will help you feel more relaxed and less anxious, and shift the focus to yourself instead of worrying so much about situations outside your control.

Take breaks from the news.

If the news has got you down, try taking a break. Change the channel on your television or turn it off altogether. Silence or turn off your phone and step away from the computer.

Also, you may want to do a media detox for a while. This could be anywhere from a couple of days to a few weeks, where you intentionally unplug from news outlets to recharge.

Engage in other activities.

The thing is, with constant exposure to the news, it can become addictive to the point that it consumes your life. The steady influx of bad news can either make you feel overwhelmed because it’s just too much to take in at once, or guilty and hopeless for being unable to help solve each problem.

So, instead of excessive news engagement, pass the time by reading a good book, listening to music, engaging in hobbies or physical activities, spending time with loved ones, or watching a funny movie.

Write in a journal to help manage emotional responses.

Constantly being subjected to negative news stories can take your emotions on a roller coaster ride. Journaling is an excellent tool for reflection and can help you process your thoughts and feelings.

Rather than arguing with others about current events or trying to discuss them with those who aren’t interested, grab a pen and jot down your thoughts in a journal or notebook. It’s a great outlet for release and can be very therapeutic.

Speak with a therapist to help cope with emotional responses. 

Being exposed to tragic events can wreak havoc on your mental health. While talking things over with a friend or relative may help, sometimes they could be just as traumatized as you are, which does little to ease your feelings of fear, anxiety, and depression. However, speaking with a good therapist can give you the tools you need to care for yourself when you’re feeling down.

Sometimes, people may feel that current events are a trivial topic to discuss with a therapist. Also, they won’t talk about social or political matters out of fear of being judged or having opposing views. But that is quite the contrary. Therapists understand that you’re not looking to argue but want to express your concerns and seek ways to help you cope with your emotions.

Manage Emotional Responses To The News By Taking Action

Exposure to negative news stories can have us feeling distraught, and we may find ourselves complaining about distressing events that happen in the world because we feel helpless. However, that is not the case. A small act of kindness can cause a ripple effect. Helping others  is a great way to manage emotional responses to watching the news. Knowing that we have made a positive contribution to society can boost our morale. Here are some things to keep in mind: 

Focus on what you can do to make a difference.

We may have no control over pandemics or natural disasters, but that doesn’t mean that we can’t make an impact on the world. There are many ways to help, such as:

• Organize a food drive
• Donate clothing or supplies
• Volunteer at a soup kitchen
• Join an organization that shares your beliefs and aligns with your values.
• Become active in your community.

Taking action for a cause you believe in can give you a sense of satisfaction that you’re contributing to making the world a better place.

Related: 126 Quotes To Celebrate World Humanitarian Day

Focus on solutions.

Seek out news stories that highlight positive developments or solutions to complex problems. By focusing on actionable steps and inspiring stories, you can cultivate a sense of hope and resilience.

Final Thoughts On Managing Emotional Responses

While it’s important to keep abreast of what’s going on in the world, it’s even more essential that you remember to prioritize self-care and strike a balance between staying informed and preserving your emotional and mental health.

You may not have control over the content reported, but you have full autonomy over how and what you choose to consume. With that being said, you can navigate the news landscape with confidence, resilience, and clarity and ensure that your well-being remains a top priority.

If you get to the point that you’re feeling overwhelmed or anxious about the news, don’t feel compelled to consume it, especially if you don’t feel up to it. It’s perfectly okay if you decide to take a break from it for a while; it can benefit you to do a media detox so you can recharge and focus on what brings you joy.

If you’re struggling with your mental or emotional health, it’s okay to seek support if necessary by speaking to a trusted loved one, spiritual advisor, or a good mental health professional. There are so many other great resources available online. I listed a few below:

Mental Health Resources To Help Cope With Emotional Responses

BetterHelp: A therapy service that is 100% online.

Black Girls Therapy: A culturally responsive online therapy service.

Clarity Therapy: A boutique psychotherapy practice in NYC for BIPOC. They offer online services as well.

Centre for Interactive Mental Health Solutions (CIMHS): A free interactive therapy program.

National Alliance on Mental Illness (NAMI): The nation’s largest grassroots mental health organization dedicated to helping millions of Americans affected by mental illness live better lives.

Office on Women’s Health (OASH): Mental Health resources for women.

Substance Abuse and Mental Health Services Administration (SAMHSA):  A free, confidential information and referral service for individuals and families dealing with substance abuse and/or mental and/or substance use disorders. Call SAMHSA’s National Helpline for free, confidential treatment referrals and information (in English and Spanish) 24 hours a day, 365 days a year. Hotline: 1-800-622-HELP (4357)

Talkspace: An online therapy service. Also, they have an app that offers daily meditation sessions

988 Suicide and Crisis Hotline:  A national network of local crisis centers that provides free and confidential emotional support to people in a suicidal crisis or emotional distress. Offers services 24 hours a day, 7 days a week.

I hope you found this post helpful. What strategies do you use to manage your emotional responses while watching the news? I would love to hear your ideas in the comments!

Until next time!

Thanks for reading.

Yours truly,

Tracy

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