The Toll of the News on Our Mental Health [part 3/6]

“You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus Aurelius

Welcome to the third article in the 6-part series on “The Toll of the News on Our Mental Health.” If you missed the first article, you can find it here.

Today we’ll tackle a critical skill that can truly transform how we interact with the daily news: emotional self-regulation. This concept might sound formal, but it’s really about understanding and managing our emotional responses more effectively, especially when they’re triggered by negative news.

Emotional self-regulation isn’t about suppressing your feelings or pretending they don’t exist. Far from it. It’s about recognizing your emotions, understanding their origins, and learning to direct them in a way that is healthy and constructive.

By mastering this skill, you’re not just reacting impulsively to what you read or hear. Instead, you’re taking a moment to process and respond in a way that aligns with your best self. This ability is not just valuable for navigating the news without stress; it’s essential for managing all kinds of emotional challenges in everyday life.

Let’s explore how we can develop this ability and why it’s so beneficial, especially in our current media landscape.

Tip #4: Practice Emotion Regulation

Practice 1: Validate Emotional Reactions

First, I would like to acknowledge the validity of your emotional responses to the news. If you didn’t react at all, you might be in ‘freeze’ mode—where your body decides it’s too much and doesn’t react—or you’re not human! And I’d like to invite you to acknowledge these emotions, for yourself. Feeling a range of emotions from anger and fear to devastation about the news is a normal human reaction. Being aware, recognizing, acknowledging, naming, and validating these emotions are all the first steps in learning to regulate them.

Practice #2: Name Your Emotions

Once you’ve recognized and acknowledged your emotions, try to name them. Scientists have found that when we name our emotions, the part of the brain that’s responsible for our reactions (the amygdala) briefly deactivates, giving a rest to our stress response system.

You can use an emotion wheel to help with this:

• There are 6 main emotions at the center of the wheel: identify which one you are feeling.
• The other emotions on the wheel are more detailed, helping you specify your feelings.
• And remember to keep breathing 🙂

Practice #3: Mindfulness Observation

The orientation method: When overwhelmed with big emotions, simply look around and notice three things that are yellow (or pick any color or shape of your choice). This technique helps distract from distressing emotions and brings your focus back to the present.

Practice #4: Deep Belly Breathing

Inhale slowly, allowing your belly to expand, then exhale slowly, making the exhale longer than the inhale. This type of breathing helps calm the nervous system and reduces the intensity of emotional responses.

Practice #5: Self-Compassion

Your reactions to the news indicate that you have a lot of compassion for others. That being said, when we don’t care for ourselves, our compassion can become depleted. It’s time to learn to offer ourselves the same compassion we give to our friends.

Place a hand on your heart or belly, give yourself a hug, or hold your cheeks. Remind yourself of your worth and treat yourself with the same kindness you would offer someone else in distress. And keep breathing. 🙂

Tip #5: Establish a Daily Wellness Routine

Practicing these tools when we need them the most is great. However, our brain doesn’t function well in these moments. That’s why we need to establish a daily routine that includes these self-regulation practices when we’re doing ok. Regular practice can enhance their effectiveness, making it easier to remember to use them during stressful moments. As I mentioned yesterday, start slow and gradually, one small habit at a time.

Check out my article about the importance of establishing a wellness routine.

All the practical tools I’m sharing with you are integral parts of my life now. I often wish I had learned them much earlier—ideally from the moment I was born, but realistically as a child, teen, or young adult. The earlier, the better. The importance of practicing these tools daily is something that isn’t discussed enough, and I hope you come to realize their value sooner rather than later. Of course, there will be times when you might forget to use them, just like I do, and that’s perfectly okay. We’re all human, and making mistakes is part of the learning process. What’s important is that we keep trying and integrating these practices into our daily lives. With kindness and curiosity 🙂 ♥

Integrating Emotional Self-Regulation into Daily Life

As we conclude today’s discussion on emotional self-regulation, it’s essential to reflect on the practices we’ve explored and consider how they can be woven into your daily routine. Mastering these techniques not only helps manage the impact of news on our mental health but also enhances our overall emotional resilience.

To truly make these practices part of your life, consider the following questions as you create your self-care routine:

• Which of these techniques resonated with you the most?
• How can you incorporate these practices into your daily schedule? For example, find an existing habit you have in the morning or evening where you can add one of these practices. Or is there a natural moment during your day to add some deep breathing or mindfulness?
• What challenges might you face in maintaining this routine, and how can you address them proactively?

Setting aside even a few minutes each day for emotional self-regulation can make a significant difference in how you experience and interact with the world. Commit to trying at least one of these practices daily, and adjust as needed to find what works best for you.

If you find yourself struggling to practice mindfulness or self-compassion, or if setting up a routine seems daunting, know that you are not alone. These skills can be challenging to master on your own. I’m here to help. Contact me to learn more about one-on-one sessions or to explore my Mindfulness program together. Let’s make this journey towards self-regulation a supportive one.

As always, I encourage you to share your thoughts, experiences, and progress. Engaging in this community can provide support and inspiration as we all strive to improve our emotional well-being. Let’s continue to support each other in cultivating a healthier, more mindful approach to handling the stresses of daily news and life.

Stay tuned for our next article next Monday, where I will delve into practical steps for reducing negative news consumption and enhancing your media diet for the better.