Western Canada glaciers melting twice as fast as in previous decade, research says; Nigerian judge convicts man of sextorting B.C. teen who died by suicide; Overdose deaths tick up to 165 in April: B.C. Coroners Service; Her husband died after a lung transplant. Now she has to sell her home to pay the bills; Gaza health authorities say Israel kills 44 waiting for aid as war’s death toll passes 56,000.
Those are just a few of the news headlines from various outlets earlier this week — and they certainly don’t paint the brightest picture of this world.
And it’s headlines like those that have led to an uptick in anxiety around global events, according to Kamloops, B.C.-based counsellor Kaci-Ann Phillips.
“More and more clients are naming economic and global uncertainty, political tensions, and climate change and environmental concerns as sources for their anxiety,” she told CBC News.
If that sounds like you, fret not, she said. All this terrible information can trigger the nervous system to protect us from a perceived threat, she added.
While the world has always had challenges, she believes access to information is playing a role in mental health.
“We are connected to news and current events 24/7, and we are not meant to process the weight of the world on a constant basis,” Phillips said. “With non-stop access to news and social media, we are exposed to a constant stream of distressing information, often without time to emotionally process or recover.”
Elizabeth Bradley, a registered clinical counsellor in Victoria, said phones are a big part of this.
“Older generations are used to consuming the news through television — and still do. The television we can turn off,” she told CBC’s On The Island host Gregor Craigie.
“Our phone is in our pocket. It’s on our bedside table. We’re never apart from it. Even when we’re not staring at it, our brain knows there’s this little device. It’s right next to me. It’s got every information about every country on this planet available to me every second.”
Limiting exposure
Both counsellors say limiting exposure to social media and news is critical to maintaining mental well-being during turbulent times.
That doesn’t necessarily mean shutting it out altogether, but instead, setting boundaries about when and how you get your information.
“It’s OK to stay informed, but it’s also important to give your nervous system a chance to reset,” Phillips said. “Ask yourself: Does this information help me take meaningful action, or is it just adding to my distress?”
Bradley suggests starting off by scheduling short, realistic periods without your phone.
Brandon Laur, the CEO of The White Hatter, who specializes in crafting digital literacy workshops, says users must be cautious about preventing their social media use from affecting family, work and responsibilities. He tells BC Today host Michelle Eliot that schools play a role in teaching young people how to engage with technology in a more positive way.
Label feelings
When you do start to feel that sense of dread or anxiety while watching, reading or listening to the news, Bradley said it’s important to label them as such, in an effort to validate your feelings.
“Those emotions won’t go anywhere until we’ve paid attention to them.”
Understanding where those feelings come from helps, too.
“Those feelings come from empathy,” Bradley said. “As difficult as these feelings might be, they’re coming from how empathetic you are, and that can be a really good way to validate the usefulness of those feelings.”
Focus, connection, intention
As that anxiety creeps in, Phillips said there are three important things you can do to try to ease your stress.
First, she said, focus on the things you can control — even small things — to restore a sense of hope.
Second, she said, connect with others who care. Bradley agrees that connection with community can help in myriad ways.
“That’s not only going to be an antidote to the feelings of overwhelm, but it’s going to be where we find solutions to what’s going on for us,” she said.
Third, Phillips advises creating “intentional spaces of calm,” maybe a place for gentle exercise, somewhere to connect with nature or where you can breathe deeply, without judgment or distraction.