8 ways to cope with tragedy in the news
HOW TO PROTECT YOUR MENTAL HEALTH WHILE STAYING INFORMED
Estimated read time: 6 minutes
By Jackie Menjivar
(Nijwam Swargiary / Unsplash)
Here’s kind of a terrifying thought: at this moment, we have access to more news and information than ever before in human history. People used to rely on newspapers and news broadcasts to stay updated on current events. Now, we have a constant stream of news at our fingertips 24/7.
It makes it that much more overwhelming when tragedy strikes and bad news floods your feed. When you’re constantly being exposed to it, crisis, conflict, and catastrophe can feel all-consuming.
Even when the news makes you feel powerless, there are still things you can do to break negative cycles and manage your emotions. Here are some steps to take the next time you’re feeling overwhelmed by current events.
Take care of yourself first
Sometimes, when big things happen in the news, you can feel an expectation to do something about it — to donate, organize, and speak out publicly. And while those things are important, you won’t be able to truly show up for a cause if you’re running on empty. So before you try to address the world’s issues, make sure things are right with you.
Make sure you’re getting enough sleep, food, water, exercise, and time outdoors. Sticking to your usual routine can help you feel more grounded in times of uncertainty or crisis. And if you just can’t find the time or energy to take action, that’s totally okay. It’s not selfish to prioritize yourself and your own wellbeing.
Consume news mindfully
Information can feel empowering, but if you aren’t intentional about your news consumption, you might end up doomscrolling into a personal crisis. Here are some ways to be mindful when reading the news:
Find reliable sources. Look for news sources that stick to the facts. If you’re reading something that feels very emotionally-charged, chances are it’s been sensationalized. That also goes for social media — don’t take posts from random people at face value, and be especially skeptical of any that make bold or provocative claims.
Read beyond the headline. Headlines are written to grab your attention. They lead with the most incendiary information, but they don’t always tell the full story. When you see a really concerning headline, read the article and get some more context before you start coming to any kind of conclusion.
Check in with yourself. When you open your news app, pause to ask yourself: what am I looking for right now? Do you actually need more information about the event, or are you just anxiously scrolling? How will you feel after reading this news? Is now the time to consume this information?
Reach out to other people
Connecting with the people you care about can bring you comfort in challenging or uncertain times. You don’t necessarily have to talk about the news, but if you do, try to focus the conversation on how you’re both feeling rather than ruminating on the tragedy itself. If you're really struggling, consider reaching out to a mental health professional or a local warmline.
Control what you can
You might feel really powerless towards the things you’re seeing in the news. And the fact is, you probably won’t be able to solve these major situations. But that doesn’t mean you can’t still make a difference — no matter how small.
Focus your energy on an action you can control. You can make a donation, volunteer your time, join a demonstration, or amplify the voices of impacted people. Take whatever action feels manageable for you, and accept your limits.
Take time to process
Set aside time to work through your thoughts and feelings about the situation. If you keep pushing it aside and trying to go about your day as usual, they’ll just keep bubbling up under the surface. Ask yourself these questions:
What feelings are coming up for me right now?
What about this news feels personal? What’s hitting close to home?
How is this affecting me or the people I care about?
What do I need at this moment? What will help me endure this news?
Address the feelings
You may not be able to fix the problem you’re witnessing in the news, but you can address the way you feel about it. There’s a whole range of emotions that tragedy can bring up, so it’s important to pinpoint exactly what you’re feeling. These are some common feelings, and things you can do to cope with them:
Anxiety: Unplug for a while. Leave your phone at home and get outside. Release some restless energy by jogging or running.
Fear: Create a safe and comfortable space for yourself. Grab a blanket, wear something soft, or snuggle up with a pet.
Grief: Attend a vigil or light a candle in honor of the victims. Tap into your personal belief system (prayer, meditation, religious services, spiritual texts, etc).
Hopelessness: Look for solutions-based news, and the uplifting voices of people helping, rebuilding, and surviving tragedy.
Guilt: Take positive action. Support the people who are impacted by donating your time, resources, or skills.
Keep your thoughts in check
Don’t let your negative thoughts run wild. If your mind is anxiously racing, ask these questions to make sure you’re not falling into one of these mental traps:
Catastrophizing: Am I assuming the worst about this situation? Am I escalating this situation beyond what it actually is?
What if’s: Am I trying to predict something that’s uncertain? Am I fearing an outcome that may not actually happen?
Negative filtering: Am I only paying attention to negative and painful news coverage? Am I ignoring news that feels positive or hopeful about the situation?
To get off the anxiety train, practice mindfulness through meditation, journaling, or a grounding technique.
Set boundaries
As much as you might care about what’s going on, you need to know when to walk away from a situation that’s harming you. You can stay informed and involved while setting boundaries to protect yourself and your mental health.
Create news-free spaces. Set aside a physical space where you won’t consume news. You can decide that your bed is strictly for sleeping and relaxing, or that you’d prefer your meals at the dining table be news-free.
Block and mute. Mute words or phrases that might be triggering to you. Block people who offer unhelpful, upsetting, or inaccurate information about what’s going on. Turn off notifications for news apps (or social media, if that’s where you get your news).
Set time limits. These can be rigid (only 20 minutes each day) or more informal (only in the morning). You can use the honor system or set a limit on your phone using the screen time settings.
Set expectations with other people. Let people know if you don’t want to talk about the news with them. Be honest about how you’re feeling and what you need.
“Hey, I know that there’s been a lot of news recently about xyz. It’s been weighing on my mind, and I’m honestly feeling a little overwhelmed by it all. I’d appreciate it if we could avoid talking about this topic for right now.”
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The world will always have bad news. We can’t stop disasters from happening, but we can build our resilience to overcome them — or at least come to terms with them.
If you’re struggling and need someone to talk to, text IDM to 741741 to reach a trained crisis counselor at the Crisis Text Line, available 24/7.