Let’s say you happen upon two article headlines on your newsfeed. The first one reads: “Scientists Agree: Too Early to Know Full Impact of COVID.” The second headline, however, declares: “Experts Warn: Pandemic Death Toll Will Reach One Million Before It’s Over!”
Which one will you click on first? Better yet: Which of the headlines is the only one you’ll click on at all? Best (or worst) of all: Which headline will draw your attention and then gnaw at you for the rest of the day?
Media 101
Mainstream media often shares important, essential information with us but it is still a business. Individual media outlets compete for an audience. The success of this effort is reflected in web traffic. Which brings us back to the headlines above.
Clickbait headlines and over-sensationalized articles become the avenue for increasing traffic. This is not meant to be triggering or misleading. It’s just business-as-usual in the 2020 world of news and entertainment. Unfortunately, it can wreak havoc on your mental wellbeing.
How the Media May Be Fueling Your Fear
The news stories you choose to read don’t really tell you what to think. But they can contribute mightily to what you think about. They can also distort your perception of what qualifies a threat. As a result, you may:
Become paranoid and over-cautious
Blame certain grouping of people for your fear
No longer trust institutions or authorities
This adds up to change how your brain processes fear, danger, and threats. A non-stop supply of stress hormones can get you “stuck” in fight-or-flight mode. You see threats even when they are not present. This can leave you suffering from exhaustion, anxiety, anger issues, and depression. Such a cycle fuels your fear by never allowing it to wind down.
How to Stop the Media From Fueling Your Fear
It can help to follow a modified version of the common sense advice that’s been out there since March 2020:
Social Distance From Your News Updates
As tempting as it may be, you do not have to check your phone as often as you do. Set a schedule for scrolling the latest news. Stick to it. Sure, it’ll feel odd at first. But, as your brain de-escalates from a state of heightened awareness, you will find yourself calming down.
Practice Good Emotional Hygiene
We’ve all been washing our hands more than ever during the last six months. Why not apply that same rational approach to your emotional health? Find ways to “clean” your mind for the countless fears and anxieties being provoked, e.g.
Movies, music, books, podcasts, etc.
Exercise
Get outside in whatever way feels safe to you
Take a nap
Cook and eat a healthy meal
Cultivate relaxation techniques like meditation and breathing exercises
Don’t Spread the Contagion
Resist the urge to share every blaring news story you encounter. If you choose to use social media, you can do so in a way that spread positive energy. Just because others are lashing out and/or sharing unverified information doesn’t mean you have to do the same. Become a good example in social media hive mind.
When Your Pandemic-Related Fear is Controlling You
There’s one more piece of advice that’s made the rounds about COVID-19: if you feel sick, reach out for help.
The mental health analog for this is therapy. You would not let yourself suffer from a virus on your own. It’s just as prudent to seek professional guidance if the combined events of 2020 have you feeling out of control. Working with a counselor is an ideal way to identify triggers, manage behaviors, and create new approaches for navigating all this uncharted territory. Please read more about anxiety treatmnt and contact me soon for a consultation.
