Practical Ways To Cope With All The Bad News

13 March 2018 | beando_admin

Hands up if you regularly watch the news and are left feeling angry, scared or anxious? We wouldn’t be surprised if that’s everybody – the modern world feels more frightening and it’s difficult to remain calm and mindful.

If your anxiety about the seemingly never-ending cycle of bad news is getting out of control, it can be debilitating for your day-to-day life. Social media, in the wrong hands, can be at best mindless and at worst, dangerous – and it’s so easy to get sucked into a habit of scrolling and searching for bad news. So in the 24-hour news cycle, how can you learn to cope with it all? You can take back control – here are some helpful tips:

Only Take on As Much as You Can Manage 

Sounds obvious, doesn’t it? But these days, so many of us live in fear of missing out that we consume too much news. We all have our limits, so if you know that excessive exposure to news and social media leaves you feeling bad, you must start by managing that load. For the most part, you won’t be able to solve the issue on your screen, no matter how much you try, so take a step back and give your mind a chance to calm.

In short: cut down on the amount of news you watch and delete social media apps from your phone. 

Distract Yourself with Self-Care Activities

Self-care isn’t selfish; in fact it’s key to you living your life to its fullest. If you simply cannot stop thinking about the news, opt for some good, old-fashioned distraction. Listen to your favourite podcast (good news only, of course), complete a few household chores, or begin to meditate on a regular basis. Meditation will aid your anxious mind – done regularly, it will also help you to cope with bad news more easily.

In short: meditate twice a day. Start with these guided meditations

Go Outside

There is something so uplifting about being outdoors. If you’re not into jogging (we don’t blame you!), try a mindful walkinstead. It has long been proven that any sort of physical activity reduces stress and anxiety both in the moment and long term. When being active, practice mindfulness and focus on your breathing.

In short: get outdoors regularly!

Limit Your Exposure to the TV and Internet

Do you have ‘breaking news’ alerts on your phone? If so, it can be very tempting to read each one, leaving your mind whirring and your concentration shot. If you’re currently a newshound who cannot get enough, our advice is to drastically reduce the amount of time you spend on social media, the internet and watching television. It will be a tough break at first, but you’ll soon notice a positive impact on your day-to-day life. If you really cannot break the cycle, check recent news stories just once, perhaps first thing in the morning, and then do not look again for the rest of the day.

In short: Check the news just once a day

Learn to Accept The Uncertainty

To get a true handle on your news-induced anxiety, you must learn to accept that there will always be ‘bad’ news. No, we’re not giving in to hate and disorder, we’re recognising that by believing everything will be ‘good’, we are only increasing our own potential for anxiety. Through taking the practical steps above, and making time for meditation in daily life, you can learn to accept that some things –in this case, the news cycle – are out of your control.

In short: The news is never going to be 100 per cent good – the key to controlling your anxiety is to accept that.

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