6 Stress-Busting Hacks for News Anxiety so You Switch Off

3 Jan

As the Russian invasion of Ukraine unfolds, recent news has been enough to cause even the calmest of people into a panic. Whether it’s hearing stories of people desperately attempting to find safety or attempting to figure out how to discuss events with their children, the news cycle can often present a big challenge to our well-being and though no amount of self-care will change the behaviours of political leaders, we can change how we react to situations that are way out of our control. Jessica Boston recently spoke to OK Mag about keeping stress levels low in times of international crisis.

You must switch off
Nowadays, we are more informed than ever through technology; this connects us to a global network of humans across the planet. Though we are made up of smaller chosen tribes, we are also part of a worldwide society. Our world is so vast has also expanded the reach of our concern. Information on international crises affects our mental well-being. We must stay informed; we give back, and we can recognise our place in a part of a global network but bombarding our nervous systems that don’t know the difference between real and perceived threats with image after text of disturbing information is sending a message to the nervous system that is making us respond through fear, apathy or both.
You don’t need to fix everything.
When we see terrible things happen, we want to step in to sort and save. We want to march up to the gates and kill the dragon personally. This is neither realistic nor genuinely helpful, rooted in individualism. When we want to be truly helpful, it is best to return to who we are as part of a community. How can you help those around you? Who can you reach out to in your community and uplift? This all or nothing line of thinking has us thinking only massive actions will make the difference, but it fails to remember that a beach is made up of tiny grains of sand.
Take Seemingly Small yet Significant Action
When our nervous system is bombarded and exhausted, it responds differently. Our dorsal vagal complex steps in, and our response becomes apathetic, disconnected; it’s a very what’s the point energy. In that moment, our system is overwhelmed. We must take small actions to feel safe again. Sometimes that action can be to identify with the feelings and predicted realities of those in crisis. We can extend empathy, but when we stay trapped in it, it can become an illusion of helpfulness over something that makes a difference. It can extend our time spent in dorsal vagal complex, which continues to shut us down. Ask yourself, What can I REALLY do to help? Policing the action of others and their responses to crises isn’t the way, but what about sending money to legitimate groups on the ground? Rallying your friends to do the same? Spreading helpful lifesaving information? Taking action releases anxiety and can save lives when done from internal heart over external fear.
Don’t forget to breathe
If our nervous system has gone into sympathetic or what is more commonly known as fight or flight, we become afraid and tense; our eyes are lasered and focused and looking for danger. In those moments, remembering to slow down and breathe is incredibly helpful. It brings us back into our bodies and grounds us back in reality. It can sound silly to say breathe when we breathe all the time, but breathing with intention, focus and depth, breathing to re-energise our bodies and remind ourselves we are here and okay.
Release shame and guilt
Shame around an inability to take action can become the cherry on top of the cake of complex feelings you are already experiencing. Know that what you are feeling is normal and okay; your actions are being directed by your nervous system and what it can handle. Two years out the other side of a global pandemic, most people’s emotional, mental, physical, and financial capacities have dwindled—shame around it not being you suffering, guilt around not being there to help. Again, rather than focusing on what can’t be done, focus on what can. What gifts, strengths, and resources do you have you can offer right now?
Work on yourself
Working on yourself alongside helping others is the greatest. I truly believe that the goal of all self-work is to be able to come back to the collective feeling able to take action and give back to and contribute to a society that thrives. In times of crisis, it can feel lavish and self-indulgent to do anything for oneself, but there is always a world crisis. Some may feel greater, scarier, more imminent. But there is always something painful happening in the world. This statement is not said with the intention of ignoring important matters but reminding you there will never be a perfect time to work on your well-being. One of the reasons we do self-care and self-work is to keep our nervous systems relaxed to stay helpful and of service. So that when others are tired, you can step in because you are rested. If we all run around panicking and unrested, who will watch the door whilst others sleep? Taking care of yourself is taking care of others if you know that you will.