In recent years, a great many of my clients have brought up in session the political conditions in the United States, or current events like natural disasters or international conflicts. Often they are a bit sheepish about it — “I feel silly bringing this up in therapy” — and always they are surprised when I share that so many others are talking about it in their sessions, too.
But why should it be silly? We live our lives in the world, and we are affected by forces all around us. Environmental, social, political, and economic realities around us are just as valid stressors as our relationships, work, health, finances, etc. All feelings are welcome, and I’m glad that my clients take the time in therapy to name their anxiety, outrage, and hopelessness.
Many who are consistently overwhelmed, anxiety-stricken, and depressed by current events start off believing that their emotional state is a reflection of the state of the world. They feel this bad because things are so bad. “I can’t help it!” they despair. Yet when we dig a little deeper, we often find that those who feel so consumed by what they read in the news are, in fact, perhaps consuming too much news.
To be clear, I absolutely believe that it’s important as citizens to stay informed, and that we have a responsibility to bear witness to suffering and injustice occurring around us.
However, these ideals can twist and transform into compulsive and maladaptive behavior if not managed intentionally. In short: the news may be bad out there, but you don’t have to contribute to your own suffering by bingeing on it.
If you are interested in reconsidering your relationship to the news, here are a few questions to consider and possible actions to take in response:
• Is it a form of habitual phone use?
Many of us are in the habit of reaching for our phone every time we need a brain break or our attention wanders — which is to say, every few minutes. If you check the news every time you reach for your phone, that can be just as sticky (as in, you can easily get stuck in it) as playing games on your phone, sports betting, online shopping, etc. The constant flow of news conforms to the same patterns of novelty-seeking and hijacking emotion centers of the brain as those other activities. We may justify reading news updates as more virtuous or intellectual than gaming or gambling, but as a habit it’s the same process in the brain.
If checking the news is just another way of checking your phone, consider a look at these previous posts about why we get hooked on our phones and how to set loving limits for yourself.
• Is it a way of managing uncertainty?
Human brains love predictability and certainty; it makes us feel safe, and the brain’s primary job is to ensure our safety and survival. Unfortunately, the world is full of uncertainty. So if something is fundamentally unknowable (for example, the outcome of an election in the months and weeks leading up to it), we may find ourselves consuming more and more content in an attempt to assuage our anxiety. (I will also take this opportunity to point out that content is not the same as information. We may devour more words, but in reality get little or no new information.)
Notice if you are reading past the point of being informed. Do you read multiple articles about the same topic? Do you read the news articles, and then the opinion pieces, and then the comments, and so on? Are you becoming more informed, or just more upset?
Also notice how often you consume news. Do you need to know what’s happening multiple times an hour? Would a daily recap at the end of the day give you the same amount of actually usable information?
Consider limiting your access. If you can manage to only check the news once or twice per day, then great. If you need some help managing your compulsion, try signing up for a digest from NPR or News Not Noise, while also unsubscribing from the news sources that want to keep your hooked, or at least turning off constant notifications.
• Is it a substitute for action?
Perhaps you feel powerless in the face of such overwhelming tragedy and wrongdoing, and it makes you feel like you’re doing something to stay on top of every breaking news alert. Ah, if only! Were that the case, we would have a mighty force for good in the world. Alas, standing sentinel behind your screen has little effect on the people and planet who suffer. But do you know what you can do? Take action!
Whatever issues matter most to you, find a way to get involved and make real, positive change: hands-on service, community outreach, phonebanking, fundraising, protesting, or myriad other contributions. Or if the state of the world at large is too much to contemplate, join a local volunteer group to contribute and make a difference in your immediate community. Search online for organizations doing the work you care about, or visit your local library or community center for assistance in locating more information.
Again, I am not advocating that you tune out from the world around you. I don’t want you to put your head in the sand. I do want you to move through the world and through your day with a regulated nervous system. And I want you to be able to show up fully for the pursuits and the people you love and that add meaning to your life. You can’t do any of that if you’re freaked out or frozen. You deserve a better quality of life, and in ways big and small, the world needs you right now.