Finding Balance- Staying informed on current events without sacrificing your mental health

It is crucial to be informed and aware in today's society, both within your own community, country, and around the globe. With direct and instant access to news and events happening worldwide, we are constantly receiving and digesting new information (likely that has a heavy, overwhelming, and threatening undertone to it). 

People often ask-“How can I be informed and stay aware, while not falling into an anxiety spiral?”. 

First and foremost: While it is important to be informed and aware of what is happening in the world, it is imperative to be in a grounded and regulated space when you are consuming news and current events. This means that you are aware and present in the current moment, you are mindful of what your system can emotionally handle at this time, and you are not in an overwhelmed and stressed state. If you are already feeling overwhelmed when you are accessing global news, this can do more harm than good.

Once you feel confident you are in an emotional/mental state to explore current events, check in with the following:

• Examine how you are receiving information- how does it impact you? 

• It may feel more overwhelming when it “pops” up on your “For You Page” rather than you intentionally searching for it- your mood/feeling in that moment may impact how you receive that information.

• Tip: Set aside designated time to inform yourself

• If having a “10 min scroll sesh” is your way of engaging in self-care, receiving important (and heavy) news during that time may add to existing burn out. Having time set aside to intentionally access news and current events allows you to be prepared rather than potentially caught “off guard”. 

• Reflect on your sources- who are you getting this information from? 

• There are many different sources in which people are getting information/news from. Take a moment to reflect:

• Are your sources reputable? Be mindful that you are not focusing solely on other people’s reactions to the news- this leads to potential misinformation and/or manipulation of information. Make sure you find reputable sources that have high ethical standards rather than solely focusing on opinion/others’ reactions to current events.

• Be mindful about the type of media you are digesting 

• You may experience significant overwhelm or feel triggered if much of the media you are digesting are photos/videos. While using social media apps, such as TikTok, Instagram, Facebook, Snapchat, etc. may be an accessible way to stay “up to date” on recent happenings, watching/witnessing live events in the form of videos may lead to “secondary trauma”. This is when one experiences distress as a result of witnessing/hearing about traumatic experiences of others. This can have significant impacts on individuals, which may lead to anxiety spirals, feelings of intense hopelessness, isolation, and helplessness.

You do not always have to watch videos/see photos to understand the gravity of the situation- reading about events is still an important way to stay informed.

• Shift your thought spirals into action

• While it may feel as if you have no impact on the tragedy, trauma, and pain around you, there are things within your control that you can take action on. Channeling your energy and effort into topics/issues that you are passionate about can help you to feel less helpless and more in control.

  Here are some ideas on how you can turn your anxiety spirals into intentional acts of solidarity: 

• Sign petitions/contact your representatives on issues that you feel strongly about

• Get involved in local volunteer opportunities that speak to you 

• Seek out organizations that focus on making positive political change- follow them on social media, see if they have local events you can be a part of 

• If you see misinformation online or hear it shared in conversation, correct it- not with frustration or coldness, yet focus on fact and offer the information as a way to better society, not solely prove a point 

Most importantly- self-care is an imperative form of activism in order to maintain your presence in your immediate circle and greater community. To maintain empathy and remain passionate about improving the world around us, we need to care for our own needs. Be sure to focus on tending to your own emotional, physical, and mental health. 

It is completely acceptable to take breaks and limit your time exposed to news/current events. If you feel you are not in a place to hear/see things currently happening, it is okay- you likely just need a break from it all for some time, and you can return to it once you are feeling more regulated and less burnt out/overwhelmed. While it is important to be informed, it is important to care for yourself and your wellbeing.