Stress & Politics

Maybe it's time for a news detox?

I remember when my television automatically turned on in the mornings before work like an alarm. I set it to be on NBC so I could wake up with the Today show; I figured the day’s news would be a good way to get things started. Then, I noticed that I felt more irritable, angry, and maybe even a little depressed. So, I switched to the syndicated reruns of “Saved by the Bell” for my “digital coffee,” and my symptoms improved.

This was before 9/11, when times seemed more civil. Of course, we had disagreements, and there was stressful information to be learned. But that all seemed so innocent compared to the divisiveness and worry I feel today when I consume too much news and information.

In today's world, largely thanks to smartphones and the proliferation of streaming on-demand access to information, politics permeates nearly every aspect of our lives. The constant barrage of political news and opinions, especially on social media, can lead to significant stress and anxiety. The relentless flow of information can be overwhelming, whether it's a heated election cycle, divisive policy debates, or ongoing political scandals. However, there are effective strategies to manage and reduce politically induced stress.

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One of the most effective ways to mitigate political stress is to minimize social media use. Social media platforms are designed to keep us engaged, often by presenting sensationalized and emotionally charged content. This environment can amplify stress, particularly when it comes to political discourse. To start, consider setting specific times of the day to check social media and stick to these boundaries. This helps prevent mindless scrolling and reduces exposure to stressful content. Additionally, unfollowing or muting accounts that frequently post political content can create a more peaceful online experience. Curating your social media feed to include more positive and uplifting content can also help balance the adverse effects of political news.

Carefully cultivating news sources is another crucial step in managing political stress. In today's media landscape, not all news is created equal. Sensationalism and bias can contribute to heightened anxiety and a distorted perception of reality. To counter this, identify and rely on reputable news sources known for their balanced and factual reporting. This might include national newspapers, established news networks, or respected online news platforms. It's also beneficial to diversify your news consumption to include different perspectives. This can help you develop a more nuanced understanding of political issues and reduce the tendency to become overly invested in a single narrative. Setting limits on the time spent consuming news daily can also prevent information overload and allow for a more manageable information intake.

Taking breaks from information is another vital strategy for managing political stress. A "news detox" involves deliberately stepping away from all news sources for a set period. Depending on your needs and tolerance for political news, this can be as short as a few hours each day or as long as a week or more. During these breaks, engage in activities promoting relaxation and well-being, such as reading a book, walking, practicing mindfulness or meditation, or spending quality time with loved ones. These activities can help reset your mind and provide a much-needed respite from the constant influx of political information.

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Incorporating mindfulness practices into your daily routine can also help manage stress. Mindfulness involves being present in the moment and fully experiencing your thoughts and feelings without judgment. Practices such as meditation, deep breathing exercises, and yoga can help reduce anxiety and improve your ability to cope with stress. By focusing on the present moment, mindfulness can help you gain perspective and prevent you from becoming overwhelmed by political events.

Another helpful approach is to focus on what you can control. It's easy to feel powerless in the face of large-scale political issues, but taking action in your local community or on issues you care about can provide a sense of agency and purpose. This might involve volunteering for a local organization, participating in community events, or advocating for causes that are important to you. You can reduce feelings of helplessness and contribute positively to your community by channeling your energy into constructive activities.

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Lastly, it's important to seek support when needed. Talking about your feelings with friends, family, or a therapist can provide relief and help you process your emotions. (As a counselor, I don’t recall ever having anyone schedule appointments with me to talk about the existential dread they felt about the government until 2016; since then, it’s a common topic in my sessions.)  Sharing your concerns with others who understand can foster a sense of connection and reduce feelings of isolation. Additionally, professional help from a therapist or counselor can offer strategies and tools for managing stress more effectively.

In conclusion, politically induced stress is a common issue in today's society, but there are practical steps you can take to manage and reduce its impact. Minimizing social media use, carefully cultivating news sources, taking breaks from information, practicing mindfulness, focusing on controllable actions, and seeking support can all contribute to a healthier and more balanced approach to navigating the political landscape. By implementing these strategies, you can protect your mental well-being and maintain a sense of calm and perspective amid political turbulence.

This content is for educational and entertainment purposes and is not the same as therapy. If you need to talk to someone, go to PsychologyToday.com or one of the many online therapy platforms available and start treatment with a professional today!

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