'Overcoming Career Burden due to Information Overload': Strategies for Managing the Pressure
Feeling drained, uneasy, and disengaged lately? You might be experiencing "news fatigue." This modern-day affliction stems from the daily barrage of distressing news that bombards our nervous systems, especially when we repeatedly consume upsetting news stories or witness disasters like the Los Angeles fires or Hurricane Helene. Add in a turbulent election, growing outrage over the deterioration of governmental institutions, and a pandemic backdrop, and you've got a recipe for news fatigue.
Understanding News Fatigue: The Heat Behind the Headlines
If you're feeling overwhelmed by recent news events, you're not alone. Research shows that over three-quarters of employees report that a breaking news event typically impacts their workday for at least a few hours. Even witnessing horrifying news from a distance through the media—instead of personal contact—can cause significant trauma, much like the symptoms of individuals targeted by terror.
Constant exposure to these events on social media can result in a massive shock to your nervous system, leading to feelings of disintegration and fragmentation, coupled with intense emotions like crying, shallow breathing, or lashing out. Aftereffects may include exhaustion, sleep problems, anxiety, sensitivity to loud noises, or dissociation—an emotional and physical numbing state in which you feel separated, isolated, or disconnected from yourself and others.
Living in Asheville and witnessing the devastation of Hurricane Helene firsthand proved to me the reality of "news fatigue." Survivors of the hurricane continue to struggle with trauma and a rollercoaster of emotions, and as a psychotherapist, I treated numerous clients wracked by grief and shock. It's heartbreaking to see so many Asheville residents still grappling with the effects of news fatigue long after the initial event.
Navigating News Fatigue: 7 Tips to Move Beyond the Merciless Headlines
In turbulent times, taking care of your mental health and well-being is essential. In the era of terrorism, trauma, and political turmoil, these tips can help you mitigate news fatigue:
- Set boundaries on news consumption: Limit your exposure to the news, and avoid getting lost in the endless stream of updates by establishing specific times to check news and using news aggregators for an overview of current events.
- Engage in calming activities: Spend 2 hours per week in nature to improve your physical and mental health, and balance your time between staying active and restorative rest.
- Focus on the positive: Train your brain to zoom out and appreciate the bigger picture of your life circumstances by focusing on the spirit, courage, and resilience of others and engaging in positive activities.
- Focus on what you can control: Accept what you can't control and divert your attention to things within your power to manage, avoiding a victim mindset.
- Take action: When you can't control news events, taking action by supporting survivors, writing to congressmen, joining discussions, or even setting up fundraisers for individuals close to you can make a difference in your experience of news fatigue.
- Meditate: Meditation can help relax the mind, reduce stress, and improve well-being upon healing after trauma.
- Practice self-care: Ensure you get enough sleep, exercise, and nutrition, and take breaks that fit your interests and lifestyle to create a mental and physical reset.
Embracing Resilience: The Road Beyond News Fatigue
As we continue to bear witness to the chaos and destruction that shocks, worries, and overwhelms us, it's essential to remember that we're all in this together. By supporting one another, we can overcome the hardships of news fatigue and emerge stronger than before, just like the people of Los Angeles and Asheville are doing.
Helene's passing might have brought a temporary reprieve from constant news consumption, but for many, careers remain affected by the lingering impact of news fatigue. The constant stream of distressing news can lead to burnout, causing headaches and migraines, making workdays more challenging. To combat this, Helene, a psychotherapist, recommends engaging in calming activities and focusing on positive aspects of life to promote mental well-being.
