Experts Guide on Navigating Distressing News and Finding Coping Mechanisms
As people across the globe awoke to headlines over the weekend detailing deadly U.S.-Israeli strikes on Iran and the potential for widening conflict, alerts, social media feeds, and dining room conversations became consumed by the unfolding events. Medical experts emphasize that while experiencing stress and anxiety in response to such news is completely normal, it is crucial to develop coping mechanisms and adopt responsible news consumption habits to protect one's mental wellbeing.
Normal Emotional Responses to Extreme Circumstances
"Fear, sadness, confusion... these are very normal reactions to very extreme circumstances," stated Michael S. Ziffra, a professor and psychiatrist at Northwestern Feinberg School of Medicine, in an interview with The Associated Press. "People shouldn’t feel guilty, or they shouldn’t feel like it’s wrong to feel anxiety. It’s a very normal human response. The key is to know how to manage it."
Since 2020—a year marked by the deadly COVID-19 pandemic, social and political unrest, and weather-related disasters—Ziffra has observed an undeniable increase in patients reporting heightened anxiety triggered by current news. Some patients vent their frustrations, others discuss obsessive scrolling on social media, and many express feelings of helplessness. Psychiatrists affirm that these reactions are absolutely normal and to be expected.
In fact, such feelings can sometimes lead to positive outcomes, such as getting involved in advocacy, joining social or political organizations, or contacting lawmakers. Others may seek to educate themselves further about ongoing events. However, as with most aspects of life, moderation is essential. "The problem is, for a lot of people, they just kind of wallow in it. They ruminate and obsess and just sort of stew in it," Ziffra cautioned.
The Challenge of Consuming Distressing News in the Digital Age
In today's interconnected world, individuals are merely a click away from learning about practically anything—sometimes even less, with predetermined algorithms on social media pushing posts or alerts that interrupt their daily routines. People have access to 24/7 news cycles, and phone cameras can capture and disseminate videos and images of disasters within seconds.
Dana Rose Garfin, a psychologist and professor at the University of California, Los Angeles, has extensively studied "cascading collective traumas" and researched how continuous media coverage of COVID-19 increased public anxiety. Garfin noted that people no longer consume news as they once did; instead of reading a newspaper or watching the evening news once daily, they are "much more exposed" to current events. As individuals learn about disasters or breaking news, distress often follows.
"In terms of any kind of crisis, people turn to the media for information. And that’s a very logical, rational, and helpful reaction," Garfin explained. "But, 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." She added that this creates a cycle from which people struggle to extricate themselves, as distress fuels a desire for more information, perpetuating the anxiety.
Strategies for Responsible Media Consumption
While experts acknowledge the human need to stay informed, they advocate for responsible consumption to avoid becoming overwhelmed and emotionally exhausted. A primary recommendation is to reduce or eliminate social media use and obsessive "doomscrolling."
"I don’t immerse myself in social media, and that’s a very conscious decision on my part to protect my own mental, and physical, health," said Roxane Cohen Silver, a psychologist at the University of California, Irvine, who co-authored a study with Garfin. She specifically highlighted concerns about graphic images and videos that rapidly circulate on social media, which can cause significant distress and long-term anxiety when viewed repeatedly. "I think that one can stay informed without immersing oneself in graphic images," she advised.
Garfin suggested finding more "enjoyable" ways to consume news, such as reading informative articles, listening to podcasts, or watching news segments. "That’s different than this kind of letting the algorithm suck you in for eternity in a mindless fashion." Experts also encourage setting timers when scrolling on phones, utilizing built-in controls on both iPhones and Android devices to regulate screen time.
Ziffra recommended selecting neutral news sources. "Try to avoid things where it’s very partisan and where there’s going to be a lot of inflammatory content, because that’s going to likely exacerbate your anxiety and make you feel anxious, angry, scared."
Identifying Effective Coping Mechanisms
Even when a worrisome news event occurs thousands of miles away and does not directly impact an individual, it can still provoke intense stress and anxiety. Consequently, medical experts urge people to identify and utilize coping strategies. "People have a lot of inherent knowledge of what helps them... and things that they find comfort in, which is different for everybody," Garfin noted.
From breathing exercises and going for walks to leaning into hobbies, gathering with friends, consulting a therapist, engaging in creative pursuits, and practicing self-care, psychiatrists stress the importance of redirecting attention in healthier ways. "Things that are going to get your mind off of all of the obsessing and worrying and really putting your thoughts on something more positive," Ziffra concluded.
