Trauma from the News

How to Unplug From the Trauma of the News Cycle

Being inundated with messages of discord around the clock poses some genuine risks regarding mental health. For some, current events can trigger feelings of deep despair, paranoia, agitation and fear. Constant exposure to violence, unrest and danger in the news can lead to what professionals in the field of mental health call vicarious trauma or (VT). This is a form of secondary traumatization that can manifest physically, mentally and emotionally in ways that are very similar to what we see in people with post-traumatic stress disorder (PTSD). Here's a look at some symptoms of vicarious trauma:  

• Insomnia/sleeping difficulties

• Exhaustion

• Anger and irritability

• Impaired ability in making decisions

• Avoiding friends and family

• Intrusive thoughts

• Obsessive thinking

• Numbing of emotions

• Diminished sense of enjoyment

• Reduced empathy and sympathy

• Hopelessness

• Changes in appetite 

• Increased use of alcohol and drugs

A person with a history of substance dependency, depression, anxiety or mental health issues may find their minds being pulled into some very dark places as they try to make sense of and keep up with the ever-changing narratives coming out of the media these days.  It is vital to know when and how to pull away. 

Avoid the Temptation to Personalize the News

Media stressors and sensationalized news programming can trigger persistent worry. This causes many viewers who follow current events to assume that a worst-case scenario is around the corner. Unfortunately, being told that impending dangers and doom scenarios could happen at any time can trigger a flight-or-fight response in the brain. There are a few exercises one can use to avoid the danger of catastrophizing all world events.  

1. First, it's important to gain a little perspective when hearing "apocalyptic" reporting. Stay focused on reality when you're feeling personally threatened in response to something that's being reported on the news.  

2. The second exercise is to remember that the people who "create" the news have a financial incentive to keep you locked in. They will generally choose headlines that stir up emotions to keep viewer attention. 

Staying in the Real World When Bad News Rules the Day

The bottom line is that, oftentimes, broadcasters, bloggers and media influencers have their own unique personal, political and financial motives for presenting headlines in a sometimes calculated or manipulated way. It's important to understand that shielding your mental health is the priority if you have a history of mental health issues. It's imperative to stay present in your own life as current events are ever changing. Choose only to consider what is presently known about a situation that is being reported instead of leaping to conclusions and assumptions about what the future holds. You can limit the impact of media stressors on your life when you focus on staying mindful and connecting with people in real life to stay grounded.