Navigating the news cycle: how to avoid feeling overwhelmed this election season

Are you on edge about news coverage on the election, natural disasters, wars and other things going on?

Many of us are. Since these and other concerns don’t really go away, it’s good to have a strategy to manage through it all.

“Our emotional health is inextricably linked to our physical and overall well-being,” says Angie Wharfield, LCSW, a PeaceHealth social worker in Eugene, Oregon.

“While feeling anxiety is normal, natural and healthy, chronic stress that builds up rather than being managed can contribute to conditions such as high blood pressure and heart disease. Having anxiety build up over and over is a sign we're stuffing instead of processing it. We need to develop more sustainable ways to manage stress and anxiety,” she notes.

Here are some ideas to try:

• Limit or take a break from news. Spend less than an hour per day or week watching, listening or reading the news. Find neutral news sources — the boring news sources can be less emotionally stressful. Or go for a few days without it altogether and see how you feel.  
• Shut off notifications. It’s hard to resist clicking through on pings from social media. Shutting them off removes the temptation.
• See a therapist. A mental health professional can help you explore ways to cope and manage the stress despite what's going on in life.
• Limit time with people who raise your anxiety. Connect with those you love and seek out companions who help you feel like things will be okay.
• Count your blessings every day. Being grateful can quell your fears. Learn how gratitude can help your health.
• Play or make music. An old saying claims “music soothes the savage breast.” Read how music can be healing.
• Keep practicing essential health habits. Supporting your physical health helps your mental health. These can also boost your immunity to keep from getting sick.
  • Enjoyable physical movement.  
  • Eat a balanced diet.
  • Get enough sleep.
• Keep your mind or hands busy. Do activities that make you happy or provide a distraction such as:  
  • Use fidget toys.
  • Work on a jigsaw, word or number puzzle.
  • Play cards or a simple board game with the kids.
  • Draw or do some creative writing.
  • Sew, knit, paint or do another craft that takes your mind off your worries.