Each morning, when I wake up, the first thing I do is turn on my favorite news podcast. It’s mostly background noise while I get ready for my day, but sometimes I get pulled in. And often, it’s the sad, scary, or otherwise negative news that the host is detailing that catches my attention. Sometimes, I even have to pause what I’m doing and sit down to catch my breath or calm down.

Recently, I started to wonder how this constant exposure to what is often bad news might affect my overall health and wellbeing. Dr. Fran Walfish, a family and relationship psychotherapist had an answer for me: She explained that exposure to bad news can cause ambient anxiety, which mostly affects those who haven’t yet built a strong psychological or emotional barrier that is meant to protect them from traumatic information.

Walfish added that the more times you experience ambient anxiety, the more susceptible you become the next time you hear bad news… and the next time and the next time. So, moral of the story: it’s important to stop your anxiety at its onset and address the issue promptly. On that note, here are a few tips for managing anxiety that’s rooted in news exposure:

1.     Limit your news intake.

If you are suffering as a result of your news intake, it might be time to cut back. Instead of listening to news podcasts when you get ready in the morning, try listening to a more uplifting podcast.

2.     Say goodbye to negative people.

If there are people in your life that prove to have negative attitudes 24/7, it’s probably a good idea to cut back on the time you spend with them too. In fact, it might be best to say goodbye to these people if their impact on your life is overwhelmingly negative.

3.     Channel the negativity into positivity.

We can’t ignore or avoid news forever. So, when you are exposed to the negative news that causes anxiety, try to channel it into positive energy. Walfish recommends doing something nice for someone else or performing other acts of kindness. This won’t just make the other person’s day brighter, but it will get your endorphins flowing and improve your mood!

4.     Prioritize your wellbeing.

You need to always take good care of yourself. This means getting back to the basics. Pay attention to what you’re eating, drinking, thinking; how much you’re moving your body; how much you’re resting. And make any changes as you see fit.

5.     Don’t personalize the bad news.

When you do come across news that is stressful or saddening, try not to react or panic; instead, focus on being an observer. This will help you find and maintain your calm and remain detached from the bad news that you’re listening to.

6.     Change your thinking.

Our minds are super powerful. Take a moment to think about how your thoughts control your feelings. And moving forward, remember that your thought process plays a crucial role in your emotional and mental wellbeing. Choose the good thoughts.

I hope that these tips help you prevent and manage any unwanted anxiety that might result from negative news. If, however, you are still struggling and think that you might have a more serious problem on your hands, consider working with a counselor. And, if you have additional tips, I’d love to hear them in the comments.