Be an Informed Citizen… but also protect your mental health.

Written By Sarah Strong

When you read the news and stay informed you are anxious and overwhelmed. But when you don’t stay informed you feel like part of the problem. It feels like there’s no way to win.

You aren’t imagining things. When the brain feels things like powerlessness & uncertainty-- things that we are all feeling right now-- it activates the stress response. And right now the news is filled with headlines that reinforce these feelings. The act of staying an informed citizen naturally results in higher levels of stress.

You can’t ignore the news. And you can't ignore the impact the news has on your mental health. So what CAN you do?

PRIORITIZE YOUR BASIC NEEDS

Eating & sleeping are important during times of stress, but your brain is distracted & it becomes easy to forget these basic things. Make it easier to take care of yourself by planning ahead:

  • Stock up on your favorite groceries & prep a few meals ahead of time.

  • Set alarms to remind you to eat

  • Lay down and rest even if you can’t fall asleep

  • Add a calming routine between turning off the news and going to bed

  • Stick to your normal schedule

  • Use breathwork to help your body be in a restful state

BE MINDFUL OF HOW YOU GET YOUR NEWS

Just because you have access to news 24 hours/day doesn’t mean you have to engage with it. In addition to how much news you are getting, the way you are getting the news matters, too. The more video, sound and images you consume, the more visceral the experience.

Use these reflective questions to guide you

  • What would consuming news intentionally look like?

  • How many times/day?

  • How many hours/day spent reading news/politics?

  • What sources do I want to get my news from?

  • What form of media (radio? tv? internet news social?)

MOVE YOUR BODY

Notice all that energy in your body? Do something intentional with it! .

Whether it’s a long hike outside, a slow yoga session or a kitchen dance party, let yourself move! Resist high intensity workouts while you are already feeling stressed

Use this time to make a playlist, find a trail or queue up some favorite flows so you are ready when the mood strikes.

GET OUT OF YOUR HEAD

Get your mind unstuck from spiraling about the state of the world. Distract it with something completely different, or focus on body-based activities that keep you out of your head completely. Gather supplies now & even schedule things in.

  • Puzzles

  • Organize a space

  • Bake a cake

  • Crosswords/Word Puzzles

  • Crafts

  • Watching a movie

  • Write a gratitude list

  • Read

  • Exercise

  • Mindfulness

  • Breathwork

  • Dancing

  • Time in nature

  • Yoga

  • Massage

CONSIDER SOCIAL MEDIA

Be intentional about how you engage with social media. It’s hard to control exactly who shows up on your feeds, but there are some steps you can take:

  • Delete apps from phone

  • Mute/unfollow accounts as needed

  • Keep social media off during first/ last hours of day

  • Don’t read the comments

  • Set timer when you open an app to limit doomscrolling

FEEL YOUR FEELINGS

Let yourself feel whatever feelings come up for you. They are all real and valid. If you can, track results in a space where -- and with people whom-- you feel comfortable.

You can process-- journal, or rant to a friend, or make a voice memo that you never listen to again

Or just FEEL-- scream, cry, laugh, jump for joy, sigh, etc.

CONNECT WITH OTHERS

Focus on creating a sense of connection to counteract the disconnection you feel toward other voters or the loneliness people are reporting experiencing this election cycle.

  • Plan a get together with friends

  • Schedule lunch with a coworker for later in the week

  • Go out for dinner with a friend

  • Call someone who makes you feel safe

  • Schedule a virtual happy hour (remember those!?)

  • Write a thank you card

  • Set up a call with a friend

  • Find a volunteer organization that aligns with your values

TAKE ACTION

Finding places for power & control will help you move out of the stress response and toward a place of productive action.

Where can you use your privilege to amplify voices that need to be heard? How can you support work that is already being done? How can you put your power to use? Can you volunteer? Donate? Educate? Learn?

The stress you are feeling in response to the state of things is normal. The discomfort and anger and fear and sadness that come up is your body’s way of telling you that this is not OK. That’s not a signal to shutdown, it’s a signal to help make a change.

Sarah Strong
Previous

NAVIGATE MID RUN PANIC ATTACKS