I can't read this stuff anymore it just makes me too anxious.
Regardless of who you are where you live your politics we're all struggling to deal with
the news.
And for many of us it produces a lot of stress and anxiety.
The American Psychological Association does this yearly report on stress in America and
what they found in their most recent report is Gen Z Young people growing up right now
they are having an even more difficult time dealing with the news and the big conflicts
and problems that are happening in the world it's impacting them much more than it's impacted
previous then it is impacting other generations.
So why is this happening?
Well one of the things you have to remember is anxiety is fueled by uncertainty when we
don't know what's happened or what is going to happen.
It's often going to lead to anxiety and the news is full of uncertainty.
We've so rarely know the full story and we never know how a story is going to play out
in the future.
And so many of us when we have uncertainty a drive might be to try to get more certainty
so we might try to read more.
Even though all the stories are full of uncertainty there's we we we don't know how things are
going to play out with with the gun debate in the United States or with the Robert Mueller
probe or with our changing climate.
These are big complicated issues you can't get more certainty by reading more articles.
It's not going to happen.
We kind of need to wait for time to play itself out to see how these stories are going to
play out.
One of the changes that's happened is we're surrounded by these stories everywhere.
You go back a few decades and it used to be that you'd only get news from the evening
news on TV or in more recent times from CNN Fox News stuff like that cable news and now
or newspaper or news magazines.
Now it's not just TV and more traditional media but it's your phone you can get news
stories all the time and you can get alerts sent and news organizations have really optimized
for clicks.
So they're really good at writing headlines that get you to feel an emotion and make you
want to click.
So I wanted to talk to you about four things you can do right now to reduce your news anxiety
and I can start with the most important one which is to turn off your notifications turn
off your notifications for the news apps that you follow unsubscribe to those news alerts
on your e-mail.
Get rid of all the ways that news gets pushed to you outside of your control.
Breaking news happens at all hours of the day and usually when it's breaking news.
That's when we have the least idea of what's happening.
So most uncertainty when you have notifications turned on you are turning over control of
your emotions to these apps and to the journalistic institutions behind them.
And again remember they're optimize to get you to click so maybe it's 12 30 there's 12:30
in the morning you're trying to fall asleep it's past midnight and you get a news alert.
And then you see it and you're like wait what is happening.
Oh my gosh.
And then you click on it and then now it's like 20 minutes later and you're all worried
about this crisis that's playing out when you're trying to fall asleep.
Turn off those alerts.
You're not missing anything.
You're not.
You're going to find out if there is a real urgent thing that you need to know of.
You'll find out you don't need the alerts to turn to inform you of that stuff.
So turn off all those alerts.
Turn off all those notifications number two only check news at certain points in the day.
So you want to set up some kind of routine where you are giving yourself time and space
and emotional energy to read the news.
I myself read news I don't really read news I listen to the news more.
I listen to certain podcasts as well as I listen to NPR one and I listen to their newscasts
and I listen at two points in a day.
One is in the morning when I'm kind of getting ready to get to know what are the big things
that are happening both in the world as well as my local community here in New York.
And then number two I listen to it after I'm done at work and when I start my commute home
that's about it every now and then I'll do a deeper dive into a story if it's something
I feel like I should really know much more about.
But those are the only times I really keep up with the news.
I don't check much during my workday because to be able to focus on work and I don't check
much when I'm with my family and kids because I don't want all that anxiety sidetracking
me of being able to spend time with my family.
Number three go to trusted news sources and don't rely on social media.
So is social media the feed pushes forward stuff that's really shareable that's getting
a lot of likes and getting a lot of shares.
And what we know in research is the stuff that gets a lot of likes and shares is really
emotional content.
So if you're relying on your social media feed for your news which many of us do you're
going to see the most emotionally activating stories they're going to be the ones that
are most difficult for you to see and read and hear and they're going to be the ones
that get your blood boiling.
So related to my previous comment about only checking your check in the news at certain
hours of the day.
Try not to get your news from social media.
And if you are exploring your social media feed only do it at certain times in the day
when you're ready to deal with whatever you see in the feed.
The other thing about trusted news sources is there a little bit less likely to create
really emotionally compelling stories that get you mad or get you angry.
So as much as you can go to only trusted news sources and I know that brings up a whole
debate about liberal versus conservative media.
But even then there are things that are more in the middle that are a bit less biased towards
one end or the other and that write a bit less emotional content.
Last tip number four is to have a news free sleep routine.
So in that last hour before you're going to sleep don't look at the news.
The news should not be a part of your sleep routine.
Because that's when you really need to start winding down.
That's when people need to start doing soothing activities things that calm their bodies down.
And while it's very different for people what the soothing activities might be if you struggle
with news anxiety looking at the news listening to news watching it on YouTube reading it
on your app that's not going to help is probably going to make it a lot harder for you to fall
asleep and be full of more worries about what's going on.
Have you ever dealt with news anxiety and what's helped you to cope with it.
Let me know in the comments below if you like this video give it a thumbs up if you want
more videos about psychology and mental health subscribe to the psych show and if you want
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Check out my Patreon where you can get behind the scenes footage of how I make the stuff
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