November 3, 2023 • 15 mins
Social media and 24/7 coverage of current world events is stressing people out—making them anxious, angry and sleepless. Dr. Saltz tells how some simple habit changes can bring relief.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:05):
These are challenging times, but you don't have to navigate
them alone. Welcome to how Can I Help? I'm doctor
Gail Saltz. I'm a clinical Associate Professor of psychiatry at
the New York Presbyterian Hospital, the psychoanalyst, and best selling author,
and I'm here every week to answer your most pressing questions,
(00:26):
hopefully with understanding, insight, and advice. Watching news is part
and parcel of most people's everyday life. As time marches on,
our ability to watch has grown exponentially. From network news
to twenty four to seven cable news to social media
(00:47):
scrolling news, it has become increasingly omnipresent, visually graphic, multi sourced,
and often littered with misinformation. Today, I am answering a
listener's question, who is finding the current news coverage to
be interfering with her ability to sleep and is wondering
what she can do? Anyone of any age who has
(01:10):
a phone can have unrestricted access to all of news coverage.
Rather than truly making us more informed at this point,
it's making many of us exceptionally stressed out, anxious, distressed,
angry hopeless. As valuable as it can be to be
(01:32):
an informed citizen and to have the opportunity to problem
solve where possible regarding news events. After getting basic news information,
the rest is simply creating additional emotional baggage, which not
only doesn't aid in problem solving, it may detract from
it by causing you to be unable to think or
(01:54):
function optimally due to being flooded by distress. Watching constant
news and seeing distressing images can stress you for a
number of reasons. There is the emotional impact. News often
include stories and images of tragic events, violence, and suffering.
(02:18):
These can evoke strong emotional reactions like sadness and anger
and fear, which can be distressing and even overwhelming. It
also brings forth a perceived threat. It can heighten your
perception of threat in the world. When you constantly see
negative or alarming stories, even if they are not close
(02:42):
to you, Your brain can interpret this as a constant threat,
leading to increased stress and anxiety. And news comes with
a good dollop of sensationalism. Some news outlets prioritize sensationalism,
focusing on stories that are shocking or particularly emotionally charged.
(03:05):
This can be designed to grab your attention, which, of
course grabs ratings, but it may also contribute to heightened stress.
There is a lack of control because the news often
highlights events that you have no control over, and feeling
powerless to change or influence these situations can lead to
(03:26):
a sense of helplessness and stress. There is information overload.
Constant exposure to news causes you to feel bombarded with
a constant stream of negative information, which can become really overwhelming.
There is negative bias. The human brain has a tendency
(03:49):
to pay more attention to negative information, and this bias
means that negative news can have a more significant impact
on you, your emotions, and your stress levels then positive
or even neutral news. There is the issue of comparative suffering.
(04:10):
Seeing the suffering of others can lead to a phenomenon
that is called comparative suffering. You may feel guilty for
not experiencing the same hardships that you are witnessing, or
feel distressed by the thoughts of others suffering. If the
news involves events or issues that have a personal connection
(04:31):
or relevance to your life, then it most certainly will
amplify the stress and emotional impact of what you're witnessing.
Those people who are really directly affected, of course, may
not be able to escape by just turning off the news.
There is the desensitization factor, because constant exposure to distressing
(04:55):
images and stories can lead to a desensitization into it
over time. And while this might seem like a coping mechanism,
it can also result in reduced empathy and sort of
emotional numbing. And there is a lack of balance. If
the news you consume is unbalanced, and let's face it today,
(05:20):
most news is balanced in one direction or another, meaning
it is unbalanced and it is focused primarily on negative events,
then it can lead to a really skewed perception of
the world, making it seem more dangerous and more stressful
than it actually even is. It's important to be aware
(05:42):
of all these factors and manage your news consumption to
protect your mental well being. Establishing boundaries, choosing reputable sources,
and practicing self care are important steps in managing the
stress that can come from watching the news. So with that,
(06:02):
let's turn to my listener's question and ask, how can
I help, dear doctor Sultz. I have been glued to
my phone, scrolling through x, Instagram, TikTok, and news sits
watching the horrible unfolding of the tragedies occurring in Israel
(06:22):
and now in Gaza. I keep seeing dead people and
children and suffering, and it's all so very horrible. I
find that when I try to go to sleep at night,
these images immediately come to mind. I can't get them out,
and it's like having a real life horror movie stuck
in repeat in my brain. I can't fall asleep. I
(06:46):
feel so amped up. And if I do fall asleep,
when I wake up in the middle of the night
and the same images are back again, making it hard
to go back to sleep, I'm so tired. I feel
more anxious, I am more generally distressed. This is definitely
taking a toll on me, and I keep looking for
(07:06):
some improvement in the news, some signal this will stop,
but day after day it only looks worse. What can
I do to not be so affected by what I
am seeing? First of all, you are far from alone.
Many many people are struggling right now with the nature
(07:27):
of the news, especially the violent images, and the effect
it's having on their mind. It is important for you
to make some changes, because if it's impacting your sleep,
it's impacting your days and your overall mental health. I
would suggest you change how you consume your news. Firstly,
(07:49):
limit the amount of time you spend engaging with the news.
Don't leave your TV on in the background, and don't
spend hours scrolling on your phone. Instead, give yourself thirty
minutes maximum to look at news, preferably reading or listening
to what you have decided to stay informed about, and
(08:11):
otherwise call it a day. It's important to not have
that thirty minutes be anywhere close to bedtime, as that
will make it harder to relax and go to sleep,
So aim for a thirty minutes sometime in the morning.
Then choose the least disturbing form of news for you.
(08:32):
Given how upsetting the visual images have been, Perhaps choose
a news form you read or a news form you
listen to, rather than any visual medium. The reality is
pictures and moving pictures have a tendency to really stick
in our brain and stay there rather like an intrusive thought,
(08:55):
rather like a movie you can't turn off, which is
why often read or listening is better for your mind.
Maybe it's a newspaper, a newsletter, a podcast. I would
also advise steering clear of the people in your life
who tend to be what I call catastrophizers, always seeing
(09:16):
the worst coming ahead in the future, telling them you'd
rather not discuss the news with them now. And I
would also spend some time looking for any positive content,
anything you might spy that is hopeful, inspiring, uplifting at
all to counter some of this terrible news. Granted, I
(09:39):
know it's harder to find, but it is there. Prior
to bedtime, practice some relaxation skills, like deep breathing or
muscle relaxation to relax your body and your mind so
you can have an easier time going to sleep. I
(09:59):
hope that was helpful. Be back in a moment with
some more tips for contending with distressing news. Back with
more tips. Protecting your mental health while watching the news
(10:23):
is crucial, as constant exposure to distressing or negative information
can have a significant impact. Here are some strategies to
safeguard your mental health when consuming the news. First, set boundaries,
establish specific times for consuming news and limit that time.
(10:45):
Avoid watching or reading the news right before bedtime to
ensure a good night's sleep. Choose reliable sources. Try to
select reputable news outlets known for accurate and more balanced reporting.
Avoid sensationalized or biased sources that can really increase your stress.
(11:08):
Diversify your sources. Get information from a variety of sources
to gain a more balanced perspective. This can help prevent
being trapped in just an echo chamber, and it can
reduce anxiety caused by very one sided reporting. Filter your news.
Being mindful of your social media feed and curating it
(11:30):
to limit exposure to negative news or contentious discussions is
valuable for mental health. Unfollow or mute accounts that consistently
you find are really contributing to your stress, and be selective.
Rather than trying to stay informed on every issue, it's
okay to focus on topics that matter bos to you.
(11:53):
This also can limit your stress while still allowing you
to stay informed. Think about practicing mindfulness or meditation techniques
to stay grounded and calm. Choosing deep breathing, yoga, or
relaxation exercises can help alleviate your overall anxiety. Decrease the
(12:15):
frequency of checking the news. Take those news alerts off
your phone. Constantly refreshing news feeds is stressful, so just
set a specific time to catch up on updates. Maybe
it's thirty minutes in the morning, maybe it's fifteen minutes
in the afternoon, and then the end. Check in with
(12:38):
your emotions. Pay attention to how news affects your emotions.
If you notice increased anxiety or stress, then it might
be time to take a break and therefore reduce your
news consumption. Think about increasing your self care, making some
time for activities that can bring you joy and relaxation.
(13:01):
It might be reading, or a hobby, or actually the
best aerobic exercise, or even spending time with loved ones
who you feel give you support. This can help decrease
your stress level overall. Selectively staying informed instead of trying
to consume every piece of news really can help you
(13:22):
overall as well, and for your own peace of mind.
Practice critical thinking evaluate the credibility of the news that
you're encountering, because doing your necessary fact checking and thinking
about news from other perspectives can also help you from
going down that rabbit hole of being super stressed. The
(13:45):
support of friends or family, or even a mental health
professional if you're struggling to cope with the emotional impact
of the news can be very beneficial because when we
feel that our concerns are understood and appreciated. It makes
us feel better when we know we're not alone. It
makes us feel better. So do a little focusing on
(14:07):
positive news, like stories about resilience or kindness or any
kind of positive change, which can balance out the effect
of the negative news. And I'm certainly not advocating for
not being knowledgeable and not staying engaged. It's just that
the constant, passive consumption of news can really get out
(14:31):
of control, especially at times like this, and affect your
mental health, which will not help solve the problems presented
in the news, but will make it difficult for you
to deal with the problems that may actually be going
on in your personal life. Remember that protecting your mental
health while watching the news is an ongoing process, so
(14:54):
adapting different strategies to your unique needs can help you
to maintain good mental health in the face of potentially
distressing news and times. Do you have a problem I
can help with? If so, email me at how Can
I Help? At senecawomen dot com. All centers remain anonymous
(15:19):
and listen every Friday to how can I Help with Me?
Doctor Gail's Saltz
These are challenging times, but you don't have to navigate
them alone. Welcome to how Can I Help? I'm doctor
Gail Saltz. I'm a clinical Associate Professor of psychiatry at
the New York Presbyterian Hospital, the psychoanalyst, and best selling author,
and I'm here every week to answer your most pressing questions,
(00:26):
hopefully with understanding, insight, and advice. Watching news is part
and parcel of most people's everyday life. As time marches on,
our ability to watch has grown exponentially. From network news
to twenty four to seven cable news to social media
(00:47):
scrolling news, it has become increasingly omnipresent, visually graphic, multi sourced,
and often littered with misinformation. Today, I am answering a
listener's question, who is finding the current news coverage to
be interfering with her ability to sleep and is wondering
what she can do? Anyone of any age who has
(01:10):
a phone can have unrestricted access to all of news coverage.
Rather than truly making us more informed at this point,
it's making many of us exceptionally stressed out, anxious, distressed,
angry hopeless. As valuable as it can be to be
(01:32):
an informed citizen and to have the opportunity to problem
solve where possible regarding news events. After getting basic news information,
the rest is simply creating additional emotional baggage, which not
only doesn't aid in problem solving, it may detract from
it by causing you to be unable to think or
(01:54):
function optimally due to being flooded by distress. Watching constant
news and seeing distressing images can stress you for a
number of reasons. There is the emotional impact. News often
include stories and images of tragic events, violence, and suffering.
(02:18):
These can evoke strong emotional reactions like sadness and anger
and fear, which can be distressing and even overwhelming. It
also brings forth a perceived threat. It can heighten your
perception of threat in the world. When you constantly see
negative or alarming stories, even if they are not close
(02:42):
to you, Your brain can interpret this as a constant threat,
leading to increased stress and anxiety. And news comes with
a good dollop of sensationalism. Some news outlets prioritize sensationalism,
focusing on stories that are shocking or particularly emotionally charged.
(03:05):
This can be designed to grab your attention, which, of
course grabs ratings, but it may also contribute to heightened stress.
There is a lack of control because the news often
highlights events that you have no control over, and feeling
powerless to change or influence these situations can lead to
(03:26):
a sense of helplessness and stress. There is information overload.
Constant exposure to news causes you to feel bombarded with
a constant stream of negative information, which can become really overwhelming.
There is negative bias. The human brain has a tendency
(03:49):
to pay more attention to negative information, and this bias
means that negative news can have a more significant impact
on you, your emotions, and your stress levels then positive
or even neutral news. There is the issue of comparative suffering.
(04:10):
Seeing the suffering of others can lead to a phenomenon
that is called comparative suffering. You may feel guilty for
not experiencing the same hardships that you are witnessing, or
feel distressed by the thoughts of others suffering. If the
news involves events or issues that have a personal connection
(04:31):
or relevance to your life, then it most certainly will
amplify the stress and emotional impact of what you're witnessing.
Those people who are really directly affected, of course, may
not be able to escape by just turning off the news.
There is the desensitization factor, because constant exposure to distressing
(04:55):
images and stories can lead to a desensitization into it
over time. And while this might seem like a coping mechanism,
it can also result in reduced empathy and sort of
emotional numbing. And there is a lack of balance. If
the news you consume is unbalanced, and let's face it today,
(05:20):
most news is balanced in one direction or another, meaning
it is unbalanced and it is focused primarily on negative events,
then it can lead to a really skewed perception of
the world, making it seem more dangerous and more stressful
than it actually even is. It's important to be aware
(05:42):
of all these factors and manage your news consumption to
protect your mental well being. Establishing boundaries, choosing reputable sources,
and practicing self care are important steps in managing the
stress that can come from watching the news. So with that,
(06:02):
let's turn to my listener's question and ask, how can
I help, dear doctor Sultz. I have been glued to
my phone, scrolling through x, Instagram, TikTok, and news sits
watching the horrible unfolding of the tragedies occurring in Israel
(06:22):
and now in Gaza. I keep seeing dead people and
children and suffering, and it's all so very horrible. I
find that when I try to go to sleep at night,
these images immediately come to mind. I can't get them out,
and it's like having a real life horror movie stuck
in repeat in my brain. I can't fall asleep. I
(06:46):
feel so amped up. And if I do fall asleep,
when I wake up in the middle of the night
and the same images are back again, making it hard
to go back to sleep, I'm so tired. I feel
more anxious, I am more generally distressed. This is definitely
taking a toll on me, and I keep looking for
(07:06):
some improvement in the news, some signal this will stop,
but day after day it only looks worse. What can
I do to not be so affected by what I
am seeing? First of all, you are far from alone.
Many many people are struggling right now with the nature
(07:27):
of the news, especially the violent images, and the effect
it's having on their mind. It is important for you
to make some changes, because if it's impacting your sleep,
it's impacting your days and your overall mental health. I
would suggest you change how you consume your news. Firstly,
(07:49):
limit the amount of time you spend engaging with the news.
Don't leave your TV on in the background, and don't
spend hours scrolling on your phone. Instead, give yourself thirty
minutes maximum to look at news, preferably reading or listening
to what you have decided to stay informed about, and
(08:11):
otherwise call it a day. It's important to not have
that thirty minutes be anywhere close to bedtime, as that
will make it harder to relax and go to sleep,
So aim for a thirty minutes sometime in the morning.
Then choose the least disturbing form of news for you.
(08:32):
Given how upsetting the visual images have been, Perhaps choose
a news form you read or a news form you
listen to, rather than any visual medium. The reality is
pictures and moving pictures have a tendency to really stick
in our brain and stay there rather like an intrusive thought,
(08:55):
rather like a movie you can't turn off, which is
why often read or listening is better for your mind.
Maybe it's a newspaper, a newsletter, a podcast. I would
also advise steering clear of the people in your life
who tend to be what I call catastrophizers, always seeing
(09:16):
the worst coming ahead in the future, telling them you'd
rather not discuss the news with them now. And I
would also spend some time looking for any positive content,
anything you might spy that is hopeful, inspiring, uplifting at
all to counter some of this terrible news. Granted, I
(09:39):
know it's harder to find, but it is there. Prior
to bedtime, practice some relaxation skills, like deep breathing or
muscle relaxation to relax your body and your mind so
you can have an easier time going to sleep. I
(09:59):
hope that was helpful. Be back in a moment with
some more tips for contending with distressing news. Back with
more tips. Protecting your mental health while watching the news
(10:23):
is crucial, as constant exposure to distressing or negative information
can have a significant impact. Here are some strategies to
safeguard your mental health when consuming the news. First, set boundaries,
establish specific times for consuming news and limit that time.
(10:45):
Avoid watching or reading the news right before bedtime to
ensure a good night's sleep. Choose reliable sources. Try to
select reputable news outlets known for accurate and more balanced reporting.
Avoid sensationalized or biased sources that can really increase your stress.
(11:08):
Diversify your sources. Get information from a variety of sources
to gain a more balanced perspective. This can help prevent
being trapped in just an echo chamber, and it can
reduce anxiety caused by very one sided reporting. Filter your news.
Being mindful of your social media feed and curating it
(11:30):
to limit exposure to negative news or contentious discussions is
valuable for mental health. Unfollow or mute accounts that consistently
you find are really contributing to your stress, and be selective.
Rather than trying to stay informed on every issue, it's
okay to focus on topics that matter bos to you.
(11:53):
This also can limit your stress while still allowing you
to stay informed. Think about practicing mindfulness or meditation techniques
to stay grounded and calm. Choosing deep breathing, yoga, or
relaxation exercises can help alleviate your overall anxiety. Decrease the
(12:15):
frequency of checking the news. Take those news alerts off
your phone. Constantly refreshing news feeds is stressful, so just
set a specific time to catch up on updates. Maybe
it's thirty minutes in the morning, maybe it's fifteen minutes
in the afternoon, and then the end. Check in with
(12:38):
your emotions. Pay attention to how news affects your emotions.
If you notice increased anxiety or stress, then it might
be time to take a break and therefore reduce your
news consumption. Think about increasing your self care, making some
time for activities that can bring you joy and relaxation.
(13:01):
It might be reading, or a hobby, or actually the
best aerobic exercise, or even spending time with loved ones
who you feel give you support. This can help decrease
your stress level overall. Selectively staying informed instead of trying
to consume every piece of news really can help you
(13:22):
overall as well, and for your own peace of mind.
Practice critical thinking evaluate the credibility of the news that
you're encountering, because doing your necessary fact checking and thinking
about news from other perspectives can also help you from
going down that rabbit hole of being super stressed. The
(13:45):
support of friends or family, or even a mental health
professional if you're struggling to cope with the emotional impact
of the news can be very beneficial because when we
feel that our concerns are understood and appreciated. It makes
us feel better when we know we're not alone. It
makes us feel better. So do a little focusing on
(14:07):
positive news, like stories about resilience or kindness or any
kind of positive change, which can balance out the effect
of the negative news. And I'm certainly not advocating for
not being knowledgeable and not staying engaged. It's just that
the constant, passive consumption of news can really get out
(14:31):
of control, especially at times like this, and affect your
mental health, which will not help solve the problems presented
in the news, but will make it difficult for you
to deal with the problems that may actually be going
on in your personal life. Remember that protecting your mental
health while watching the news is an ongoing process, so
(14:54):
adapting different strategies to your unique needs can help you
to maintain good mental health in the face of potentially
distressing news and times. Do you have a problem I
can help with? If so, email me at how Can
I Help? At senecawomen dot com. All centers remain anonymous
(15:19):
and listen every Friday to how can I Help with Me?
Doctor Gail's Saltz
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