Media is A Lot.
Media is A Lot.It’s easy to come across something upsetting as soon as you unlock your phone or scroll through social media. Whether these events happen close to home or far away, they can profoundly affect us. The images and stories we see can make us feel anxious, angry, confused, numb, or even a mix of all these emotions.
Why the News Can Affect Us so Much
Our nervous systems are designed to keep us safe. When we see something scary or stressful, our brains react quickly, even if the threat is only on a screen. We often respond by fighting, running away, freezing up, or fawning (trying to please others). These are all normal reactions. So, if you tend to freeze up when you see a scary headline, know it’s just your brain trying to protect you.
A big problem is that news and social media never really stop. Our nervous systems keep taking in and reacting to upsetting information, which can make us stay in fight, flight, freeze, or fawn mode for extended periods. Over time, this can affect both our mental and physical health.
Things you may notice:
- Constantly worrying
- Difficulty falling or staying asleep
- Racing thoughts
- Feeling hopeless and defeated
- Repeatedly checking headlines
- Tense muscles, headaches, digestive issues
All of these are signs that our nervous systems need some attention and care.
Ways to Protect Your Mental Health While Staying Informed
You don’t have to tune out the world, but you can set healthier limits on the kind and amount of media you take in. Here are some ways to do that:
- Be mindful of when you check the news or social media. Try choosing one or two specific times a day instead of scrolling all day long. Avoid checking right before bed if you can, since that can make it harder to fall asleep.
- Move your body. After seeing something upsetting, try gentle movement, stretching, or deep breathing to help release stress.
- Say what you’re feeling. Putting your emotions into words can help your nervous system. You might say out loud, “I’m feeling scared/anxious/worried/angry.” Any emotion you feel is okay.
- Focus on what you can control. Joan Baez said, “action is the antidote to despair,” meaning that any action, even a small one, can help us feel less hopeless and more in control. We can’t fix every problem in the world, but there are often small ways we can make a difference. Look for ways to help in your social circle, your community, or your state.
- Stay connected with others. Being alone can make challenging emotions harder to manage, so reach out to people you trust. Chances are, they might be feeling the same way you do.
You’re Not Wea
k For Feeling This Way
Caring about what’s happening in the world doesn’t make you weak. It shows you are human.
If you’re in the Kansas City area and feel overwhelmed by the news or social media, our therapists are here for you. We can help you slow down, process what you’re seeing, and learn ways to manage your nervous system. Healing isn’t about ignoring the world; it’s about learning how to stay steady within it.
