As daily headlines continue to alarm us, our electronic devices are incessantly alerting us through news outlets, social media, and concerned family members and friends. This keeps us in a relentless state of fight-flight-freeze mode. Not good for the body; not good for the mind.
“If you don’t read the newspaper, you’re uninformed. If you do, you’re misinformed.” — Mark Twain
While it is normal to react to the chaos swirling around us with fear, anxiety, and hopelessness, these undesirable feelings are manageable. It is helpful to have an “emotional toolkit” at the ready to protect your mental health. Each of us can create our own. Mine includes a photo of my father, who fought in WWII, my wedding picture, a baseball, a list of my favorite spiritual quotes, a playlist of my favorite songs and stand-up comics, and more. Things that instantly remind me of what is meaningful and never-ending: love, beauty, laughter, memories, and joy.
Since 2020, there has been an increase in anxiety, depression, and addictions. Not only was that the onset of the COVID-19 pandemic, but also numerous natural disasters and increasing political divisiveness. Some degree of “doom scrolling” can allow us to fulminate and perhaps join an advocacy organization or peaceful political movement, turning outrage into active involvement to make a difference. But saturation in negativity can wreak havoc on your health.
UCLA psychology professor Dr. Dana Rose Garfin states: “What we’ve seen in our research is there’s this sort of reciprocal effect. An event happens, people learn about it, they turn to the media to learn more about it, and they’re really distressed. It sort of activates these processes where then they’re both more distressed and want to know more about this event because they’re distressed.”
When we click on an article or image, we can get drawn into a social media and/or marketing algorithm replete with endless videos, photos, and “information”. This can lead to obsession or addiction, or at best just a colossal waste of time. The recent landmark lawsuit with Meta and Google has cemented this reality. Hopefully, it will bring about changes in their coding to protect the public, especially minors whose developing brains are particularly vulnerable. Similar to the famous Big Tobacco Master Settlement Agreement of 1998, these conglomerates are being called to a higher level of integrity.
Consider giving yourself a set amount of time per day/night to scroll responsibly, and then back that up with a list of what you can do to be the change you’d like to see. Some people set timers on their phones to ensure they are not wasting valuable time, driving anxiety levels higher. Sometimes, going on a “news diet” to reduce excessive clicking can help you focus on being the best parent, partner, professional, student, and law-abiding citizen you can be. Doing our part to drive the machine of civilization forward is crucial at this time.
It goes without saying that this is also the time to be especially mindful of our health, not only physical (our immune systems are particularly vulnerable to overwhelming stress) and mental, but relational. Our support systems are vital to our well-being. How can you enhance your relationship with your spouse? Partner? Kids? Siblings? Strong relationships and communities are not only a basic human need but also provide comfort and security during crises.
Create your own emotional toolkit with coping mechanisms of your choice. Participating in or viewing anything creative, artistic, natural, fun, funny, or productive can help you channel your time and energy into something healing for yourself. If you’d like a suggestion, check out comedian Jeff Ross’ one-man Broadway show on Netflix. “Take a Banana for the Ride” will show you a completely different side of “The Roastmaster General.” It’s a lesson in resilience.
“You have power over your mind – not outside events. Realize this, and you will find strength.” ― Marcus Aurelius
I offer a complimentary 15-minute phone consultation to anyone who wishes to make a positive change in their life. Please contact me here.