4 Ways to Manage News Anxiety

The news can make you really anxious, but you can learn to manage that anxiety. If doom scrolling is ruining your day or if the steady stream of bad news is getting you down, depressed, or overwhelmed, take a few minutes to learn how to manage anxiety about the news.

It’s been a rough weekend for Ukraine and the world. The news coming out of there is painful and scary to watch. And I know it’s affecting a lot of people. Over the weekend, one of my friends posted how the news was making her anxious, discouraged, overwhelmed, and I know that’s the experience for so many of you kind, sensitive people. It’s stressful to care, but even more than that, our brilliant brain believes we are in danger when we read about other people who are.

So in this video we’re going to talk about how your brain has a reptilian reaction to the news and this can mess up your life, and four ways you can actively manage your brain so that the news doesn’t make you depressed or overwhelmed with anxiety.

News anxiety doesn't haven't to control you. Learn to manage it in a healthy way.

Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

Copyright Therapy in a Nutshell, LLC
----

[kathykonkle]

"If you're going to consume the news but never take any action then you may as well be uninformed" God, I love this woman.

[someformofhuman]

This video should be made viral.

I'm 33 and I've suffered from anxiety all my life. I'm a young healthy individual but anxiety made me feel like I'm a dead man walking... I recently bumped into your channel and I strongly agree by the values you shared in all your videos. While things are still not perfect, the values and info you have shared has turned my life better everyday. Thank you for equipping me, and us, the tools to fight anxiety and live the bestest years of our lives. God Bless you.

[peppywood]

Perfect timing for this video! My over sensitive self is feeling others (ie Ukraine’s) pain!

[Maxhindle]

If you have anxiety right now! It’s not the end! It’s the start of a new life, it may not be an easy journey but it’s a journey of becoming 🙏🏽🙏🏽

[rebeccaanderson]

You’re like a solid friend who gives the best advice. Just chill and focus on the good. I’m so glad I found your channel.

[strawberrysky]

I have never really understood why when something bad happens in the world I have the tendency to prepare and worry as if it’s going to happen to my family and makes me feel like I’m in danger even when I’m really not. I really appreciate this video! It made me realize how much the news is actually affecting me.

[fswint]

Thank you for this. The Russia Ukraine war triggered in me years of repressed anxiety and depression and I realized that watching the news is toxic to my mental health. I'm just old enough (I'm 49) to remember when all the national and world news we had access to were newpapers, radio, and a 30 minute TV news broadcast after the local news. I've blocked from myself all news websites, blocked all all-new cable stations, etc. These all-news channels intentionally put out there the scariest most sensationalist stories because they know it attracts vewiers and increases their profits. It's on us to wean ourselves from news addiction (like trying to quit a drug habit). It's not easy but for me, I'm working on it, to save my own mental health.

[dirtpatcheaven]

Thank you so much! I am so feeling this.

[HB-prtq]

It's so refreshing to see this video being shot outdoors! And not stationary! 😃💝
You sound so enlivened!
What a beautiful person!
What a magnificent landscape! 🙏😍
Thank you for sharing this important insight!
Some people go around completely oblivious it seems, some to a certain degree are unaware, and some have gotten complacent or neglectful.
This is much needed!
Thanks so much! 🙏💕😊

[nanakwameankomah]

If you have been transformed from this piece thumps up...thanks so much for this right meal at the right time

[jamiefrerichs]

I absolutely love this entire video message, as well as the aesthetic.. I love the sound of your crunching feet on the ground, your willingness to dive a bit deeper into our feelings, and share that which we all feel collectively. p.s. i totally have been through that dose of morning news and coffee.. and driving to work extremely anxious and scared!! All along blaming it on my inadequacies at work!!

[luispopa]

You are a beacon of light. Your advices helped me through some difficult moments. Keep doing what you do! : )

[mimosaamk]

Totally agree. I needed to be reminded of what I can do instead of what I can't. Like turn off the news.

[trifectamom]

Perfect timing because I was just having this conversation with my severely anxious autistic son this morning who was very worried about the Ukraine situation. I’m so thankful for you and your channel. You are a blessing to so many people.

[elenigalani]

I understand your point of view. But it seems that the world makes less and less sense every day - and that's more than anxiety, that's confusion, disappointment, and grief. Thank you anyway for the video. May hope prevails. Greetings from Greece.

[JohannaVeerenhuis]

Thank you, Emma. That is exactly why I don’t read news very often. I hear it on the radio every hour, though. But not today, when I spent all day in the kitchen garden. 😁🌱
When I’m outside, I don’t even feel anxiety. Only when I go inside somewhere, even in my own house. 🤔
Thank you again! 💞

[SkyfallLotus]

This video has helped me greatly and is a great reminder to get off social media and stop doom scrolling. It's not that I don't care for what's happening over in Ukraine and around the world, but I can only take so much of what's presented by the media.

[alicemaria]

I have been needing this so, so, so much. I have C-PTSD and after years of therapy and work I felt like I was getting to a good place with my anxiety and uncertainty. And this last weekend seems to have swept all my progress away. I'm terrified.

Thank you, from the bottom of my heart.

[daniellereid]

This advice is so needed right now, at least for me it is. I've been struggling with serious depression and anxiety for a year now and the current World situation was threatening to tip my anxiety over the edge again, so I really appreciate you posting this today. Thank you 💕
P.S. The location you are filming this from is helping, too. It's so beautiful 😍

[lisaalexander]

I'm going to share this! Thank you so much! I have a nephew who has extreme anxiety and paranoia, he is really struggling right now. I was speaking of, almost, this same thing with my daughter, and the notification for this video popped up...I do not believe in coincidences. The world needs to hear these words...if they would only heed them.