7 ways to reduce anxiety and overwhelm from news headlines right now
Moms, here’s what you can do when somber news stresses you out, and you’re feeling anxious.
Written by Nadine Stille, who coaches moms with careers to ditch their daily grind and bring more joy into their lives.
Being a Mama naturally comes with it’s stressors as we look out for the wellbeing and happiness of our children. Being a mom during a pandemic pushed many to new heights of anxiety and burn out.
Now, top this up with frequent bleak headlines about the climate emergency, attacks on women’s autonomy and equality, racial injustices and discriminations, mass graves of Indigenous children, wars and refugee crises across the globe.
And it’s no wonder we’re absolutely overwhelmed, horrified, and exhausted moms. The toll on us physically, mentally, and emotionally is tough and relentless.
Let me ask you this:
Do you ever wonder if ignorance of the news is bliss, wanting to encapsulate yourself away from it all?
Do you sometimes find yourself powerless in the face of constant overwhelming news?
Do you ever think that all your anxiety as a stressed out mom is nothing compared to the news reports about what others are going through?
It’s like being on an ‘emotional rollercoaster’ but remember:
Your feelings and your wellbeing matter.
You are powerful.
You do you.
Strategies to cope with overwhelming news
Here’s a list of proven coping strategies that I pick from, depending on what resonates the most with me in that moment.
I acknowledge that some of these activities come with a certain amount of privilege as they may not be options for many, due to accessibility or resource restrictions, previous traumatic experiences, etc.
My wish, for you, is to see the below strategies as possible ways to cope with the overwhelm and anxiety caused by gloomy news. Explore what works for you, what seems possible, and take care of your wellbeing - whatever that may look like. Everyone’s journey is different.
1. Give support
I personally feel less overwhelmed and helpless when I can do something about the situation in the news. If you feel like helping people or causes that are mentioned in the headlines but don’t quite know how, or whether your actions will have an impact, here are a few meaningful ways that you can give support, depending on what’s doable for you:
Sign petitions, voice your concerns and support. My personal Go-To is Global Citizen, and I can also recommend looking into Change.Org and Stand.Earth.
Donate to a registered charity.
Stay informed and share information online with your network to raise awareness, making sure to quote from legitimate and trustworthy sources.
Join a registered, peaceful protest.
Volunteer your time with an organization that’s supporting a cause that’s been upsetting to you in the news.
Send thank you and gratitude notes to people who directly help those in need (i.e. doctors, firefighters, NGOs etc.)
The following coping tips for overwhelming news headlines all focus inward - on you and your personal wellbeing.
2. Calm yourself mindfully
Breathe in and out, deliberately and deeply. Take several deep mindful breaths. Breathe in for a count of 4 and out for a count of 8. This works like a "natural tranquilizer for the nervous system”. (Source)
Meditate by yourself, via an app or guide, to reduce stress. Studies have shown over and over again that meditating has an effective impact on our wellbeing.
3. Let it all out
Cry. Bottling up emotions rarely ends well, so not holding back when we feel like crying is a healthy coping mechanism when confronted with upsetting or overwhelming news. Crying has a soothing effect and releases ‘feel good hormones’ into our body. (Source)
Journal what’s going on and write it all down. “Labeling emotions and acknowledging traumatic events — both natural outcomes of journaling — have a known positive effect on people”. (Source)
4. Intentionally connect
Connect with others to share your thoughts and feelings, and get support. You may even find that you want to mobilize together (see point 1) or take up any of the other points together as support and accountability partners.
Connect with nature to reduce stress and anxiety. 10 minutes outdoors can lead to an increase in your mood and decrease in your heart pressure.
5. Escape the news headlines
Disconnect from Social Media and news. Screen-time tracker apps are a good way to limit your time reading news on your phone and avoid ‘news headline anxiety’ or ‘headline stress disorder’.
Get a dose of nostalgia. Listen to 90s music, watch some Friends, eat some pancakes: ‘Nostalgia acts as an “emotional pacifier” during times of stress’.
6. Engage your senses
Get out of your head and into your body by concentrating on what you can hear, touch, feel, smell, see. Examples could be:
Cook and bake your favourite nourishing dishes or try out something new, making sure to be mindful about the smells, colours, tastes, and textures as you prepare and eat.
Arts and crafts can be wonderful ways to de-stress as well according to several studies. It’s not necessarily about talent or it being beautiful (even though that might be a focus for you if you’re artistically inclined). Doodling and coloring for around 20 minutes can work wonders for a calmer mind.
7. Look for the light
Actively search for positive aspects or good news. Examples to check out are the Guardian’s Upsite and On Canada Project’s Instagram posts 7 Things that Got Us Through The Week, and Positive.News.
Seek support. It’s ok if none of the above strategies work for you, and/ or you’d like to talk things over and seek more personalized coping techniques. Support could come from a health care provider, a social or community worker, a counselor, an established self-help group, or a coach.
Please look out for your mental and emotional wellbeing, and start with something from this list that resonates with you. When the news stresses you out, it’s important to prioritize taking care of yourself.
You’ve got this.