Condensed from a New Yorker article published on March 23, 2020 (read full article here):
“Our constant, relentless exposure to news … has a way of inspiring near-constant dread. … [I]t isn’t uncommon to feel more than a little nervous about the state of the world. … Over 50 percent of Americans want to stay informed on current events but say following the news is a source of stress …. More broadly, Americans are among the world’s most stressed people ….”
So, how do you de-stress from the news? These are the article’s suggestions:
Accept uncertainty
“Although recent history may paint a tumultuous picture, we live in relatively safe times …. Because of that general feeling of security, we’re not used to dealing with uncertainty …. To better accept the unknown, we have to … maintain trust that the powers that be are working to solve large-scale issues ….”
Stick to the facts
“Anxiety makes us feel powerless …. A sense of powerlessness then breeds fear …. However, we tend to exaggerate the severity of the threat and underestimate our ability to cope …. Instead of feeling powerless, evaluate what you know to be true in this moment — and don’t exaggerate — to help ground you. Think: I have my health, I have my family …. Take stock of your reality by asking yourself straightforward questions, like, ‘What are my responsibilities to myself, my family and the larger community?’ and ‘What reality-based problems do I need to solve today?'”
Avoid all-or-nothing thinking
“When news and facts are constantly changing, it can be easy to jump to conclusions and fill in the blanks …. However, we shouldn’t rush to process current events with black-and-white thinking. Absolutist, or all-or-nothing, thinking, isn’t a healthy way to cope, and is common among those with depression …. To avoid this thought pattern, give the circumstance nuance. …. Sometimes adding a little bit of humor can help.”
Take care of yourself
“Research has shown anxiety impacts our decision-making skills, and in frenzied times, you want to make the most informed decisions for yourself and your family. Keep yourself in tiptop shape with elements of self-care: Studies have shown that exercise, deep sleep and social interactions — even if it’s just a phone call or video chat — diminish stress and anxiety. You may also want to step back from social media …. Perhaps most importantly, cut yourself some slack. ‘Don’t beat yourself up for worrying …. That’s only going to make you worry more.'”
Get involved
“Donate or volunteer with an organization you feel is making positive contributions …. Not only does volunteer work lower the risk of depression and gives participants a sense of purpose, it also may reduce stress levels. ‘It helps ward off some of the powerlessness or anxiety, even if it’s small.'”