Because we live in an interconnected world, you often find yourself inundated with news about war, violence, and political and social upheaval. While staying informed is important, the sheer volume and intensity of these events can create stress that impacts your mental well-being. Discussing these issues with a therapist can help you with processing emotions, gaining perspective, and building resilience.
You might think that individual therapy focuses mostly on private internal thoughts and feelings. You might think that couples therapy focuses on problems with communication and conflict. But events in the world around you can impact you and your relationships. Constant exposure to distressing news can lead to overwhelming feelings of sadness, anger, or despair. Struggling with the ethical implications of global events can provoke deep existential questions. Persistent worry and stress can affect your sleep, relationships, and overall well-being.
It’s important to recognize when distress from the news goes beyond what you can manage on your own. Consider reaching out to a therapist if:
· You feel unable to concentrate or complete daily tasks due to anxiety related to current events.
· You experience physical symptoms like insomnia, headaches, or digestive issues linked to stress about the news.
· Your mood has been consistently low, or you’ve lost interest in activities you usually enjoy.
· You notice a pattern of catastrophic thinking, believing the worst outcomes are inevitable.
As you think about bringing up these subjects in therapy, some preparation can be helpful.
· First, identify your emotions. As you reflect on current events, are you angry, fearful, hopeless, or numb?
· Second, identify triggers. Pinpoint the specific aspects of the news that affect you the most, whether it's images of violence, political rhetoric, or reports on humanitarian crises. This will help you focus the conversation.
· Third, decide what you hope to achieve from discussing these topics. Do you want coping strategies? Validation of your feelings? Or simply a safe space to unload your thoughts?
Starting a conversation about these issues may feel daunting. You may think that it is not appropriate to bring them up in therapy. But anything that creates stress and anxiety can be the focus of a therapeutic conversation.
There are several ways to bring up these topics.
· You can be direct. “I’ve been feeling distressed about the news lately, and I’d like to talk about it.”
· You can use specific examples. “Seeing the reports about [name a topic] has been weighing on me.” This provides a context for what you are feeling.
· You can express vulnerability. “I’m not sure why the news affects me so deeply, but it does.” It’s okay to admit your uncertainty.
Once you have brought up the topic, the conversation with your therapist could go in different directions.
When these topics come up, the first thing I try to do is normalize the feelings. Your emotions are valid and understandable. Feeling distressed in response to human suffering is a sign of compassion, not weakness.
You might explore some coping strategies. Practices like mindfulness, grounding exercises, or cognitive reframing can help regulate your emotions and regain a sense of balance. You may also explore ways to set limits on your news consumption to prevent emotional burnout. For example, scheduling hours when you will be ‘news-free’ can create some mental space for relaxation.
You might also explore deeper issues. Sometimes, distress about current events can be connected to unresolved personal fears or traumas. Therapy gives you a safe place to explore these connections and experience healing.
Discussing disturbing news with a therapist can be a powerful way to reclaim your peace of mind. My stress reduction specialty page describes a Mindfulness-Based Stress Reduction (MBSR) that you use in many different areas of your life.