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.

The majority of us have been forced to self-isolate due to the spread of COVID-19. In other words, we’re staying home and avoiding going out in public at all costs. Some of us have company at home, but others live alone, which can make one feel trapped during this time of self-isolation.

You might find yourself feeling overwhelmed and mentally exhausted.. Fortunately, we can slow these racing thoughts down and learn to control them again. How? Don’t worry, we’ll walk you through it. First, we’ll teach you about a helpful practice called mindfulness and then offer a few additional tips.

Mindfulness Can Help You Understand and Change Your Thoughts

We tend to forget just how powerful our minds are! In turn, we fail to recognize the value of mindfulness. Mindfulness is a great way to step back and slow down racing thoughts. Here are a few tips that will help you get started with mindfulness practices and free yourself from anxious thinking:

• Bring attention to your thoughts without acknowledging them as true. “Thought is behavior of mind and does not necessarily reflect reality,” says Dwyer. “When we can see anxious or racing thoughts as the habit of a busy and/or worried mind, we can bring curiosity to those thoughts and observe them moving through our head, rather than feel like we are dragged along and have to attend to and experience the outcomes of those thought trails.”
•  Now, try labeling your thoughts, based on the feeling they are rooted in. Dwyer explains this as, “quite literally ungluing yourself from your thoughts. This can be as simple as labeling thoughts. For instance: ‘I’m having an anxious thought,’ or ‘There goes my anxious thought track again.’”
•  Finally, challenge and change your normal response to an overload of negative thoughts. “Recognizing that it is our brain trying to keep us safe and problem solving can help,” says Dwyer. “The response can then be, ‘Thank you brain for trying to keep me safe, but right now I’m okay.’”

Back to the Basics: 4 Additional Tips for Freeing Your Mind

Hopefully mindfulness proves to help you slow down your racing thoughts. Now, here are a few additional tips that will help you free your mind:

1.  Doodle or “scribble.” Journaling isn’t for everybody. If you’re looking for a journaling alternative, try simply jotting down some thoughts or doodles. According to Credentialed Art Therapist and Counselor Jodi Rose, this is an effective and quick practice for escaping your anxious thoughts. “I suggest doing a quick ‘scribble’ of the emotions or energy associated with the thoughts… this art-making will slow heart and breath rate and also reduce the production of the stress hormone cortisol,” she explains.

2.  Do something you enjoy. There’s never been a better time to turn your focus to your favorite hobbies and activities. “Have an activity to distract yourself ready to go,” says Licensed Clinical Social Worker Julie Fanning. “When someone starts feeling overwhelmed they can plan on walking their dog, or baking a favorite dish.”

3.  Pay attention to your physical needs. Talk about a simple fix. You should take a minute to consider other factors that might be affecting your feelings. For example, being hungry or tired can make you irritable and exacerbate a range of problems. And odds are you aren’t paying as close attention to these essential needs right now. “Get something to eat and wait for 20 minutes to see if you feel better,” Licensed Professional Counselor Helen Godfrey suggests.

4.  Talk to someone. Finally, to round out these basic tips for freeing your mind, talk to someone you trust. Pick up your phone and call a trusted loved one; talk to them about your feelings. “Whether that individual is a friend, business partner, advisor, or your significant other, they may help you to gain a new perspective,” says Alexis Davis, founder and CEO of H.K. Productions Inc. “This power talk will help you slow down and think more rationally.” You can talk to a counselor online for additional guidance and support, too.