fear

News is everywhere, all the time, and a lot of it is negative. 

With streaming, social media, games, and pop-up headlines, it’s hard to avoid these negative events, especially since coverage is global, bringing what’s going on around the world right to our front doors. With so much exposure to violence and disaster, it’s understandable that we have a buildup of negativity, anxiety, and fear that can lead to media-induced stress. 

Constant Bad News Takes a Toll

If you think you may be dealing with media-induced stress, here are some signs to watch for:

• inability to “unplug” from media reports

• feeling overwhelmed

• anxiety, depression, fear, anger, numbness, shock

• deep feelings of empathy you can’t let go

• difficulty relaxing

• increased heart rate, blood pressure

• sleeping too much or not enough

• restlessness, headaches, stomach, and other physical problems

• overeating, undereating

• isolating

• self-medicating

A Strategy for Tragedy

There are many things outside our control. But taking action when and where we can helps give us a better sense of stability and peace in times of turmoil. Here are some steps to help:

• Assess the reality of a situation to your life. The news makes it seem like negative events happen everywhere, every day to everyone—which can make us feel as if these events are happening in our own lives. But that’s not true. Take time to process what actually affects your daily life. 

• Learn to unplug. Take deliberate breaks from your screens and from the world. 

• Avoid news before bed. They can lead to disrupted or inadequate sleep.

• Limit media consumption in times of hyped-up tragedy. Being informed is okay. Being obsessed is not.

• Talk with friends or family about feelings and issues. Engaging in real-world discussions often helps bring our focus back to what is real, immediate, and important.

• Write your thoughts down. Getting thoughts out of our minds and onto paper helps us assess their validity while cleansing our thought process.

• Try meditation techniques to quiet the mind. Sitting quietly, focused breathing, intentional thinking, and getting in touch with nature can help lower blood pressure and heart rate and deal with rising anxiety.

• Take positive action. In times of tragedy, the urge to help can be therapeutic. Find a local charity or organization to support in some way.

• Engage your mind and body in centering activities. Channel the energy that would typically go toward stress and anxiety toward something positive and productive instead. Listen to or play music. Spend time with your children. Cook a healthy meal. Walk the dog. Organize your closet. Read a book. 

Keep in Mind

Media-induced stress is a real and growing issue that can impact our daily well-being. Realizing that you’re not alone is a big step in battling media-induced trauma. If you’re struggling with handling what’s going on in the world, reach out for help.  

Disaster trauma is such a prominent issue that the U.S. Department of Health and Human Services has set up a free support line for anyone in need as well. The Disaster Distress Helpline can be reached at (800) 985-5990 or on the web at www.samhsa.gov/find-help.

News is everywhere, all the time, and a lot of it is negative. 

With streaming, social media, games, and pop-up headlines, it’s hard to avoid these negative events, especially since coverage is global, bringing what’s going on around the world right to our front doors. With so much exposure to violence and disaster, it’s understandable that we have a buildup of negativity, anxiety, and fear that can lead to media-induced stress. 

Constant Bad News Takes a Toll

If you think you may be dealing with media-induced stress, here are some signs to watch for:

• inability to “unplug” from media reports

• feeling overwhelmed

• anxiety, depression, fear, anger, numbness, shock

• deep feelings of empathy you can’t let go

• difficulty relaxing

• increased heart rate, blood pressure

• sleeping too much or not enough

• restlessness, headaches, stomach, and other physical problems

• overeating, undereating

• isolating

• self-medicating

A Strategy for Tragedy

There are many things outside our control. But taking action when and where we can helps give us a better sense of stability and peace in times of turmoil. Here are some steps to help:

• Assess the reality of a situation to your life. The news makes it seem like negative events happen everywhere, every day to everyone—which can make us feel as if these events are happening in our own lives. But that’s not true. Take time to process what actually affects your daily life. 

• Learn to unplug. Take deliberate breaks from your screens and from the world. 

• Avoid news before bed. They can lead to disrupted or inadequate sleep.

• Limit media consumption in times of hyped-up tragedy. Being informed is okay. Being obsessed is not.

• Talk with friends or family about feelings and issues. Engaging in real-world discussions often helps bring our focus back to what is real, immediate, and important.

• Write your thoughts down. Getting thoughts out of our minds and onto paper helps us assess their validity while cleansing our thought process.

• Try meditation techniques to quiet the mind. Sitting quietly, focused breathing, intentional thinking, and getting in touch with nature can help lower blood pressure and heart rate and deal with rising anxiety.

• Take positive action. In times of tragedy, the urge to help can be therapeutic. Find a local charity or organization to support in some way.

• Engage your mind and body in centering activities. Channel the energy that would typically go toward stress and anxiety toward something positive and productive instead. Listen to or play music. Spend time with your children. Cook a healthy meal. Walk the dog. Organize your closet. Read a book. 

Keep in Mind

Media-induced stress is a real and growing issue that can impact our daily well-being. Realizing that you’re not alone is a big step in battling media-induced trauma. If you’re struggling with handling what’s going on in the world, reach out for help.  

Disaster trauma is such a prominent issue that the U.S. Department of Health and Human Services has set up a free support line for anyone in need as well. The Disaster Distress Helpline can be reached at (800) 985-5990 or on the web at www.samhsa.gov/find-help.

Anxiety   disorders   affect   over   40   million Americans,   interfering   with   daily   activities. Many of these disorders involve panic attacks, which are sudden feelings of intense terror that peak quickly.

ANXIETY DISORDER SYMPTOMS

Experiencing  anxiety  for  a  short  period,  such as before a big exam or a major event, doesn’t necessarily mean you have an anxiety disorder. You  must  be  symptomatic  for  a  minimum  of six months. The following are common anxiety disorder symptoms:

• A sense of danger or panic
• Increased heart rate
• Feeling nervous or powerless
• Rapid breathing or hyperventilation
• Feeling tired
• Trembling
• Sweating
• Difficulty concentrating

TYPES OF ANXIETY DISORDERS

There are several types of anxiety disorders and each person experiences the disorder somewhat differently. The Diagnostic and Statistical Manual of Mental Disorders (5th ed.; DSM–5; American Psychiatric Association, 2013) classifies the most common forms of anxiety disorders as follows:

• Separation Anxiety Disorder occurs when a child feels extreme anxiety due to a parent’s absence.
  
  
• Social Anxiety Disorder describes someone feeling intense anxiety in social situations. These  emotions  are  triggered  by  fear  of embarrassment or self-consciousness about how others view them.
  
  
• Panic Disorder involves experiencing repeated   instances   of   intense   terror, resulting in panic attacks.
  
  
• Obsessive-Compulsive Disorder (OCD) affects  people  with  persistent,  upsetting thoughts called obsessions.
• Generalized Anxiety Disorder involves experiencing consistent and excessive worry about events, health, relationships, work, etc.
  
  
• Agoraphobia occurs when a person feels anxiety and thus avoids locations where they might feel trapped or out of control.
  
  
• Specific phobias can prompt a panic attack. Typically, a person tries to avoid a particular situation or object related to the phobia.

 

ACTION STEPS

 

Diagnosing and living with an anxiety disorder is a journey. However, these helpful first steps can guide you along the way:

✓ Schedule an appointment for a check-up with your primary care provider.

✓ Talk with your health care providers about treatment options.

✓ Adhere  to  medication  and  treatment regimens prescribed by your doctor.

✓  Seek out individual counseling or support groups.

✓ Connect with those who will support and encourage you.

✓  Practice positive coping skills, like taking a walk or meditating.

 

KEEP IN MIND

 

Remember,  an  anxiety  disorder  does  not define you, nor does it comprise the whole of your life. Consider reaching out to your health care provider and engaging other counseling resources for guidance on next steps.

 

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