I am a trauma psychiatrist and researcher and the author of a recent book: Fear: Understanding the Purpose of Fear and Harnessing the Power of Anxiety That spells out how the media and politics have heightened our anxieties and outlined ways we can reduce the impact.
Here are some practical tips on how to stay informed and minimize damage:
– Limit the depth of exposure to details. When I work with highly traumatized patients, I gather the information I need to help the person, but I don’t push them to tell me more. In the same way, people can consume news in a limited way. In other words, learn what’s happening and then stop there. Avoid the impulse of disaster voyeurism. If you’ve heard the story, you may not need to look for the pictures or videos; If you have seen them, you don’t need to check them again and again.
– Reduce the time spent and the frequency of exposure to sad news. Studies have shown that exposure to Media coverage after a collective trauma. for several hours a day can cause stress. So check the news a couple of times a day to stay informed, but don’t keep looking for coverage. The news cycle tends to report the same stories without much additional information.
– Choose news delivered with composure. The media’s mission is to inform the public about what is happening, but the nature of that storytelling can mean that disastrous news is conveyed in a highly emotional way. Reading the news can protect you to some extent from the emotionally charged nature of radio or television coverage. If you choose to tune in to television or radio, choose a reporter or anchor who presents information in a factual and less emotional way.
– Avoid unlimited scrolling. Don’t be fooled by hours of looking at the same images from different angles. Your emotional suffering will not reduce the suffering of the victims. I say this because some people may feel that if they don’t continue with the exposure, they are being insensitive or uninformed.
– Do not ignore or avoid other more positive news. Exclusive and continuous exposure to disaster-based news will distort your perception. There is a lot going on in the world of art, culture, science, technology and sports around the world that cable news doesn’t cover.
– Know your limits. Some people are more sensitive and vulnerable than others to being affected by what they hear or see.
– Take some time to reflect. When you feel the negative impact, anxiety or sadness, reflect on it and remember that this is a normal human reaction to the suffering of other human beings. Then take a break in activities that can fully absorb your attention and recharge you emotionally. For me, that way out is high intensity exercise.
– Talk to others. If you are affected, you can talk to your loved ones and learn from others how they are coping. If necessary, seek professional help.
– Stay informed, not manipulated. Do not let your fear and anger be used by those who seek dominance and division.
How to protect children
Children are also often exposed to this type of news and images, which could have negative effects on them. For younger children, repeated exposure to disturbing news or images can create the illusion that the event keeps repeating or is happening nearby.
Here are some tips to limit the impact on children:
– Be careful not to express excessive negative emotions in front of children, who greatly learn how safe or dangerous the world around them is. of adults.
– Limit the exposure of children depending on their age.
– When children are exposed to scary or disturbing news, talk to them about it in an age-appropriate way and explain what is happening in understandable language.
– Remind children that they are safe. For younger children, it might be important to remind them that these sad events don’t happen where they live.
– Don’t avoid their questions, rather use them as a age-appropriate educational opportunity.
– If necessary, seek professional help.
We adults can also reduce the negative impact on ourselves by helping others, especially those affected by these calamities.
When I am affected by my patients’ traumatic experiences, remembering that the ultimate goal is to help them and reduce their suffering helps me process my feelings. Sadness, anxiety, anger, and frustration can be channeled into actions such as contributing to fundraising activities, volunteering to help victims, and activism to persuade politicians to do the right thing. This can even be a family activity that teaches children a mature and altruistic response to the suffering of others.
This article is republished in part from The conversation under a Creative Commons license. Read the Original article.
