Overwhelmed by the News? Take a Break!

Article | Stress

Ever since one can remember, our mornings started with the visual of our father sipping a cup of tea with the morning newspaper in his hand. This has been our first foray into the world of media and particularly, news. Over the years, we have been bombarded with constant exposure to various daily news items. Somewhere, we must have paused and realized that certain news items are having a negative impact on our mental health. In this article, I elaborate on this topic and invite you to take a more conscious approach towards consumption of news.

As a counselling psychologist, I have had clients who have expressed their concern about what is going on in the world currently, be it climate change, wars or even the rise in crimes. I have taken a mindful approach to helping them deal with this stress and induced anxiety.

Understanding the Psychological Effects of News

- Stress and Anxiety

It is quite a given that constantly being exposed to negative news may as well cause oneself to get anxious and may lead to an increase in stress levels.

- Fear

Sometimes, the sensationalism of the news might cause fear in oneself and lead to having a pessimistic view of the world around oneself.

- Emotional Regulation

It is also observed that those who have unresolved trauma might get triggered when exposed to news that may bring them flashbacks of their past trauma. This can in turn dysregulate one’s emotional state and induce a state of panic in oneself.

Here are some practical ways to be aware of current events while taking care of one’s mental health in the process:

1. The Importance of Being Selective

When going through the daily news, be extra cautious to avoid any news item that may induce stress or anxiety in oneself. Make sure to consume your news from reputable and reliable sources such as media outlets with a large consumer base and the ones that do not alter the actual facts about a particular piece of news. It is observed in certain online news media that in order to garner maximum views, they sometimes put out clickbait content or write headlines that might trigger one’s emotions. Be cautious of such content.

2. Practicing Mindful News Consumption

While taking a look at the news, be mindful of the time that you spent on it. Instead of focusing on just articles that elaborate only on the problem at hand, try to look for more holistic writing that also makes suggestions about suitable solutions to the issue being discussed. When one feels too overwhelmed by the consumed information, try practicing some mindfulness techniques and grounding exercises.

3. Protecting Mental Health

Sometimes, it is very beneficial to take breaks and go on digital detoxes, wherein one abstains from exposure to any form of media. This will help one to reflect on themselves and provide a much-needed break from all the overconsumption of media. One can also try their hand at frequent journaling which is a helpful therapeutic tool to reflect on oneself and gain more clarity about one’s thoughts and emotions.

While it is very near impossible to completely cut off oneself from reading the news, it is pertinent to acknowledge how it affects our mental health. Try incorporating the tips that I have discussed the next time you feel overconsumed by the negative news.

If you find that news consumption is impacting your mental health and well-being adversely, it might be helpful to talk to a professional. Our experienced therapists are here to guide you in managing stress and anxiety. Book a session today to start building healthier habits and strengthen your emotional resilience.

Author: Gunjan Arya

17 September 2024

What are the benefits of a free consultation?

Getting to know the psychologist: You can talk to the psychologist to see if they are a good fit for you in terms of their work style, personality, and specialization.

Defining the problem: You can describe your problem in detail and get qualified advice from the psychologist, which will help you better understand the nature of your problem.

Developing a plan of action: You can get recommendations on how to solve your problem, which methods and approaches may be the most effective.

Feeling supported: You can get emotional support and feel that you are not alone, because the psychologist will listen to you attentively.

Who is a free consultation suitable for?

Those looking for a psychologist: A free consultation can help you make the right choice, as you can talk to several psychologists before making a final decision.

Those who are unsure whether they need psychotherapy: A free consultation can help you understand whether psychotherapy can help you solve your problem and whether it is right for you.

Those who have a limited budget: A free consultation is an opportunity to get qualified help from a psychologist for free, to see if you need further psychotherapy.

Those who may be nervous or hesitant to start psychotherapy: A free consultation gives you the opportunity to overcome your fear of the first meeting with a psychologist, get answers to your questions, and feel more confident.

Important:

A free consultation is not a substitute for psychotherapy.

In a free consultation, the psychologist cannot give you a final diagnosis or prescribe treatment.

The purpose of a free consultation is to help you determine if a psychologist and psychotherapy are right for you, and to give you the first steps to solving your problem.

Potential benefits of a free initial consultation

During this first session: potential clients have the chance to learn more about you and your approach before agreeing to work together.

Offering a free consultation will help you build trust with the client. It shows them that you want to give them a chance to make sure you are the right person to help them before they move forward. Additionally, you should also be confident that you can support your clients and that the client has problems that you can help them cope with. Also, you can avoid any ethical difficult situations about charging a client for a session in which you choose not to proceed based on fit.

We've found that people are more likely to proceed with therapy after a free consultation, as it lowers the barrier to starting the process. Many people starting therapy are apprehensive about the unknown, even if they've had sessions before. Our culture associates a "risk-free" mindset with free offers, helping people feel more comfortable during the initial conversation with a specialist.

It's important to note that the initial consultation differs from a typical therapy session:

It can last from 15 to 30 minutes, with the specialist determining the appropriate length for this introductory meeting.

The free initial consultation is not intended to be a full therapy session. It is an opportunity for the client to learn more about the specialist and their approach to therapy, and to decide whether they want to work together.

The specialist should set clear boundaries for the free initial consultation, including the length of the session and the topics that can be discussed.

The specialist should be prepared to answer questions from the client about their experience, training, and qualifications.

The specialist should not give specific advice or recommendations during the free initial consultation. This should be done during a paid session.