The upsetting events unfolding on the news this week have been emotionally taxing for many people.
First of all, we had Meghan Markle disclosing her experiences with racism, mental health struggles and feeling suicidal, in her interview with Oprah – followed by a barrage of angry voices questioning and denying everything she said.
Then, the tragic news about the disappearance of Sarah Everard had women glued to the updates, desperate for a positive outcome that hasn’t arrived. What happened to Sarah spoke to many women’s fears and memories about abuse at the hands of men, and feeling unsafe on the streets.
A quick scan of social media will tell you that the psychological impact of this week’s news cycle has been deeply affecting for so many.
People – particularly women – are reporting deep exhaustion, debilitating weariness, high anxiety and other poor mental health symptoms.
The stress of it can feel all-encompassing and inescapable, with constant reports on the news and hot takes dominating social media, and even our group WhatsApps. So, it is more important than ever to develop strategies to help you cope when the news is particularly triggering.
Life coach Sam Adams says the news is especially hard for her at the moment because she experienced abuse as a child, so the recent tragedy has unearthed old trauma.
‘On a personal level I cannot engage too much with the story,’ Sam tells Metro.co.uk. ‘I don’t watch the news around it, or any similar incidences. This is my coping mechanism.
‘Where attention goes energy goes, and for me, if I focus my attention on it it drains my energy and I end up on edge.
‘I think this is a good coping mechanism for anyone triggered by something, you have to ask yourself why it’s triggering and address that. Of course for me, I know why. But taking a step back and distraction are both coping mechanisms.’
Sam says it’s really important to try to own the feeling, rather than trying to push it away.
‘This is crucial for your ongoing mental wellbeing,’ says Sam.
‘Then, start being proactive. Taking action when you are feeling anxious and stressed can help to reduce feelings of helplessness.’
Sam adds that dealing with stressful emotions and events can be tricky, so it’s important to be patient and kind to yourself.
‘Give yourself space and remind yourself how you’ve dealt with stressful emotions previously,’ she says. ‘I exercise or get out for a walk, this clears my head and reduces the volume of the thoughts. For you, yoga, meditation or talking things through with someone might help.’
How to cope with triggering news stories
Your auto sympathetic nervous system will be working over time and you will have adrenaline running round your body. You need to find ways to calm it down and feel more grounded.
1. Have a break from the news. Stop scrolling on social media. It will keep you in a place of being repeatedly triggered.
2. Get out in nature. Look up, notice the trees, the birds. the beauty around you.
3. Exercise – move your body. When we get triggered, we sometimes need to disperse the anxiety flooding us and going for a run enables our body to release the anxiety and gives us endorphins which lift our mood.
4. Call a friend. Share how you are feeling, so you are not alone with it. We are all struggling with isolation at the moment and it is essential to process your thoughts and feelings with somebody else to prevent them spiraling.
5. Do a mindful activity. Baking a cake, jigsaw puzzle, painting – something that engages your mind in the here and now. Gives your mind and body a break.
6. Gratitude. Write out daily three things you feel grateful for. It is easy to see the world as very negative at the moment and we need to remind ourselves of the positive things in our life.
7. If you really feel panicky, a useful way to ground yourself quickly is to go through your senses. Name something in the room you can See, Hear, Smell, Touch and taste.
Psychologist Dr Roberta Babb says it is no surprise that people are struggling this week, she says the events on the news have been traumatic to witness.
‘They highlight that issues associated with racism, misogyny, violence and power and control, are still very much a part of women and Black, Asian and ethnic minority people’s experiences,’ Dr Babb tells Metro.co.uk.
‘Trauma is complex issue. It is a response that varies from person to person, but essentially it is a reaction to a deeply distressing or disturbing event which involves a loss. A loss of choice, control, autonomy or power.’
In addition, Dr Babb says that the responses can be experienced as intrusions – which are recurring thoughts, images or memories, avoidance – where you push away the events in your mind or avoid certain activities, emotional arousal -like irritability and anger, and emotional distress – feeling anxiety, sadness, guilt, shame, confusion or even numb.
‘The responses can overwhelm someone’s ability to cope, and lead to feelings of helplessness, hopelessness, othering and powerlessness,’ she explains.
‘Traumatic experiences can be felt on a primary and secondary level. The primary level is where a person directly experiences the traumatic event and the secondary level is where the person may witness it.
‘One of the reasons that it is so difficult and emotionally distressing to hear stories about Megan and Sarah, is that the stories being told, shared, responded to and commented on are about people that look like you.
‘That personal connection brings the issue into a sharp focus.’
The prevalence of these events in news coverage means the trauma of these experiences forces its way into people’s awareness.
‘This may trigger the connection to painful issues and memories (some of which may have been forgotten),’ says Dr Babb.
‘This experience powerfully highlights your difference, vulnerability, lack of control and powerlessness, which is emotionally distressing.
‘It’s also made more painful by witnessing how other people may respond to the trauma. Seeing how people may be disbelieving, cruel, dismissive and aggressive can intensify feelings of distress, as it also highlight who people believe are and are not deserving of support and help.’
Dr Babb says witnessing these reactions can lead people to question their own experiences and identity, which can result in isolation and feelings of being overwhelmed.
‘Secondary traumatisation is real, emotional and exhausting and it is important that you look after yourself during times of high stress and distress,’ says Dr Babb.
Here are her top self-care tips for coping with distressing news stories:
Identify, acknowledge and validate your emotional response
‘Your emotions are yours, and it is not on you to prove why an experience evoked a particular emotional response.
‘Your emotions are a communication that is to be respected and responded to. The recent influx of traumatic, violent, racist and gendered news is emotive and your emotional response is a normal reaction to an abnormal situation.’
Review your relationship with social media and the news
‘Think about what information is coming through on your feeds and limiting your exposure to distressing and emotional posts/information.
‘Focus on a few rather than many sources. You can always review this change later.
‘However, at the moment the aim is to give yourself some space to be, and recover from the intense emotional experiences that have occurred over the recent period – so, turn off notifications for news and update alerts.’
More practical ways to improve your mental health
Meditation: Meditation is a great way to help disconnect from stress and have a moment to yourself, with the many distractions in life things can seek overwhelming taking some time out for yourself is important and will help you re focus and get your Mind and thoughts clear.
Set boundaries: Monitor the information you consume because it can be activating unwanted thoughts or memories, which can have an impact on your psychological wellbeing and your thoughts about yourself and others, particularly if you’ve struggled with trauma or racism.
Connect with your support network: Social support and having a healthy network is helpful for your psychological health, social support helps build people up during times of stress and knowing that you are not alone.
Journaling: Writing your thoughts down can help you to get your thoughts out of your head and on to paper, which can help you think critically about what you’re concerned about and get in touch with your emotions. By doing this you put yourself in a position to re-frame bad thoughts, feelings or emissions and help yourself gain clarity about what’s been worrying you an any underlying issues.
Sharnade George, clinical director of Cultureminds Therapy
Limit the time you spend on social media
‘Social media generates an energy of immediacy and that can feel overwhelming when there is no filter or safeguard to stem the nature and the amount of information that you are exposed to.’
Review who you want to talk to about current news and its impact
‘Review and set your personal boundaries. Traumatic experiences are characterised by a transgression of boundaries.
‘Let people around you know that you do not want to be included in shares of particular information, that you may not want to talk about a particular topic or that you are taking a break from social media.’
Be compassionate towards yourself
‘Engage in self-care activities, unplug, focus on doing something nurturing and kind for yourself.’
Talk to someone you trust
‘This might be a friend, a family member, a professional such as a psychologist, counsellor or doctor (GP) about how you are feeling or through a mental health helpline.’
Need support? Contact the Samaritans
For emotional support you can call the Samaritans 24-hour helpline on 116 123, email jo@samaritans.org, visit a Samaritans branch in person or go to the Samaritans website.
Do you have a story to share? We want to hear from you.
Get in touch: metrolifestyleteam@metro.co.uk.
MORE : The Meghan Markle discourse is ’emotionally exhausting’ for Black and mixed-race women
MORE : Why ‘casual racism’ doesn’t exist – and shouldn’t be used as an excuse
MORE : From reconnecting with exes to breakups, here’s how lockdown has affected love
Harry and Meghan's Oprah interview: Key moments
Meghan Markle and Prince Harry have spoken to Oprah Winfrey in a bombshell interview about their decision to step back as senior working members of the Royal Family.
Here are the key points from the interview, which UK viewers can watch at 9pm on ITV on Monday, March 8.
- Meghan says it was Kate who made her cry over flower girls, not other way round
- Meghan says Harry was told there were ‘concerns how dark’ Archie would be
- Harry and Meghan reveal the gender of their baby due in summer
- Meghan sobs as she says pressures of royal life drove her to the verge of suicide
- Prince Charles stopped taking Harry’s calls after he quit Royal Family
- Harry says Meghan saved him from being ‘trapped’ like Prince Charles and Prince William are
- Princess Diana would be ‘sad and angry about how this has panned out'
- Meghan and Harry share adorable new video of son Archie at the beach
- Harry confirms terrible rift with William and says their relationship is now just ‘space’
- Queen ‘ghosted Harry during Megxit talks and got aide to say she was too busy’
source https://metro.co.uk/2021/03/11/how-to-look-after-your-mental-wellbeing-amid-triggering-news-stories-14224865/
0 Comments