Turn on the news and you’re quickly bombarded with the latest crimes, unrest in countries overseas, virus outbreaks, financial downturns or political struggles. As much as you may try to have a thick skin and not let the negativity of the world drag you down, enough exposure can eventually take its toll.
Now is the time to put your mental health first. When the negative news of the world weighs heavily on you, take a step back.
Turn off the screens/ Limit screen time:
As much as we like to stay up to date on current events, you may need a break. Try avoiding watching/reading the news…even if it is just for a day. Take a break from social media as well. There’s a reason why it’s been dubbed ‘Doom Scrolling’. Try putting the phone/ipads down for a bit for your mental health. Psychotherapist Bailey Alvarez points out that when resuming screen time, you may also consider seeking more positive uplifting content. “Consider material that inspires, educates, or uplifts you. Engaging with more positive media can create a sense of balance and joy”.
Consider time outdoors, movement, and relaxation:
Alvarez says movement is a natural way to release built-up tension and stress. Endorphins from movement can also boost your mood and reduce feelings of negativity, making it easier to handle difficult emotions. Whether it’s going for a walk, yoga, running, or any other form of movement, it can help shift your mood and clear your mind. As the weather is starting to improve, go outside. A little fresh air could do you wonders. This could also be a great time to practice grounding, mindfulness and being in the moment. Create a peaceful environment and just listen to what’s around you. Especially if you are able to go for a walk in the countryside or find a park nearby. Alvarez adds that you should pay attention to what you hear, smell, see, and feel. Give up music or podcasts to allow focus on just being in that present moment.
What can you do:
If there is something specific that’s especially weighing heavily on your mind, take a closer look at the situation. “What is within your control for the situation and what is outside of it? Where is your energy focused? Consider exploring solutions to areas within your control” said Alvarez “This will give you a greater sense of agency. Consider pursuing activities you enjoy – such as writing, painting, sports, gardening, cooking or any hobby. This can help direct focus on something positive and allow you to express yourself, process emotions, and feel a sense of accomplishment.”
Write it down:
Treat yourself to a new notebook and pen or just open the Notes app on your phone and write out your feelings. Putting your frustrations, worries, fears down on paper can help externalize these from your body and move the load out of your brain. “Through writing you may also consider gratitude journaling and recording any good you notice. This can help foster a positive mindset and shift away from negativity around you and throughout the world.” said Alvarez.
Engage in Meaningful Social Connections:
Alvarez also points out that you should surround yourself with supportive people: Positive, encouraging relationships can counterbalance the negativity that may arise from external sources. Seek out communities (either in person or online) that share your values and interests and engage in activities that foster connection and mutual support.
Talk it out:
If negativity is overwhelming or rooted in deeper issues like depression or anxiety, it might be helpful to seek professional support. Therapy or counseling can provide tools to cope with difficult emotions and change thought patterns.
The world is a lot right now but there’s a lot of good too. “By incorporating some or all of these practices into your routine, you can build resilience against negativity and foster a more balanced, peaceful approach to life. Remember that it’s normal to feel overwhelmed at times, but having healthy strategies in place can empower you to navigate challenges with greater ease.” said Alvarez. Take a break, breath, and be kind to yourself.