Cultivating a Healthy Relationship with the News: Nurturing Your Nervous System
In our interconnected world, the constant barrage of news from every corner of the globe can be overwhelming. Our nervous systems, originally designed to handle the news of our immediate village, are now faced with the task of processing the immense influx of global events—akin to drinking from a fire hose. We weren’t wired for it. It's vital to find a balance that allows us to stay informed while maintaining a regulated nervous system. When we experience overwhelm in our nervous system from the incessant stream of bad news, it makes us susceptible to a freeze response in which we lose our sense of agency and feel powerless. Here are some tips to counter this tendency:
1. Set Boundaries for News Intake: Allocate specific times of the day for checking the news, rather than constantly scrolling through updates. Turn off non-emergent news notifications. Consider limiting news consumption to once or twice a day, and avoid it before bedtime to ensure a peaceful night's rest.
2. Limit Exposure to Graphic Content: Whenever possible, avoid graphic images and videos that can be particularly triggering. The news often shows the most intense and worst parts of a story which our brain then tends to generalize. For example, if there is a natural disaster, the news may focus on the most dramatic footage of destruction and loss, leading to a heightened sense of fear and anxiety as we imagine the entire area looking like that. Consider opting for written reports or audio summaries instead. I mostly read my news and then selective watch footage when warranted.
3. Plan a Self-Care Activity: Have a self-care activity lined up immediately following news consumption to support nervous system regulation. For example, after checking the news, take a walk in nature, practice yoga, or engage in a creative hobby. This transition helps to mitigate the impact of potentially distressing news and brings balance to your nervous system.
4. Choose Trusted Sources: Select a few reliable news sources that provide balanced and accurate information. Reducing the number of sources can help prevent feeling overwhelmed and ensure that you receive essential updates without unnecessary sensationalism.
5. Practice Mindful News Consumption: Engage with the news mindfully. Take deep breaths and notice your bodily sensations as you read or watch reports. If you feel your stress levels rising, take a break and practice grounding exercises, such as focusing on your breath or feeling your feet firmly on the ground.
6. Balance Negative News with Positive Stories: Seek out positive and uplifting stories to counterbalance the negative news. Focusing on stories of kindness, resilience, and community can help shift your perspective and restore hope.
7. Stay Connected with Your Community: Engage with your local community and focus on making a positive impact where you can. Building connections and contributing to local initiatives can provide a sense of purpose and belonging. And, perhaps most importantly, can remind you that you have the power to make a difference.
By developing a mindful and balanced approach to news consumption, we can stay informed without sacrificing our well-being. Remember, it is entirely appropriate to prioritize your mental and emotional health. Our nervous systems thrive on moderation, not inundation, and by creating healthy boundaries, we can navigate the world with greater ease and resilience.
With warmth and care,
Joe Curcio, LAc, SEP, BSc