How to stay up-to-date on current events and still practice self-care
image: Priscilla-du-perez
November 14, 2023
“Boundaries are a prerequisite for compassion and empathy.” - Brené Brown
It feels like an understatement to say that there is a lot going on in our world today. Existing wars rage on as others commence. And, in our own country, xenophobia and political divides grow larger by the day. When we open social media or turn on the news, we see scenes of destruction and children who have been critically injured, or killed. We are exposed to realities that many of us couldn’t have imagined just three months ago.
As a citizen, I know that it’s important that I don’t close my eyes, that I don’t turn away. It’s important to acknowledge suffering. It’s important to be informed.
As a therapist, I worry about the impact that this level of exposure to trauma can have on our mental health. I worry that a constant stream of news might desensitize us to these horrific realities, and I worry that we might become apathetic, hopeless, and uninvolved. Indeed, as a therapist, I’m very familiar with the concept of learned helplessness, the idea that after repeated exposure to adverse stimuli, we eventually give up, believing we have no impact and no control over our environment.
I see a stark divide on social media between people who believe everyone should be making statements on the conflict in Israel and Palestine, and others arguing that we should be quiet and listen to the experts. Some are scared to say the wrong thing and others believe that not saying anything is what’s wrong.
Some say that it’s a privilege to set boundaries around our consumption of the news and that because of this, we shouldn’t ever look away. Others say that exposure to such tragedy is ruining our mental health, and that we have to take a step back from digesting a constant stream of bad news to save our collective sanity.
As a therapist, I’m constantly reminded that our world exists on the concept of both / and. In other words, two seemingly conflicting realities can coexist. We must remain informed citizens and it’s important that we take care of our wellbeing. We can remain an engaged and active participant in current events and only consume 30 minutes of news in the evening. We can care deeply about political issues and not feel comfortable posting about it on social media.
I think back to my time working in gun violence prevention. From 9am to 5pm, I was exposed to developing news stories. We received press clips at the beginning and end of each day, and hourly updates on shootings across the country. I was the most informed I could be on current events in the gun violence prevention world. By the time I left that job, I was having regular nightmares of mass shootings, and was exhausted from intense burnout.
While that job required me to be as up-to-date as possible on current events, I know that if I had set firmer boundaries around my news consumption and advocacy I would have had more stamina and better mental health. I wouldn’t have resented the news cycle, and left the gun violence prevention world feeling bitter and helpless. Had I set better boundaries around the amount of news I consumed, I think my impact would have been larger and more lasting. As Brené Brown says: boundaries are a prerequisite for compassion and empathy. Being an informed citizen is critical to advocacy, and setting boundaries with news consumption is critical to being an impactful advocate.
One of the core tenets of CRW’s mission is advocacy. When Allie founded the practice, she was clear that she wanted to build a space where marginalized clients felt safe and heard. As a practice, we want to ensure that we are always speaking out when we see pain and suffering and discrimination, wherever that may be. And as therapists, we feel that one of the most helpful resources we can leave you with during this time are some ideas on boundaries you might set, and practices of self-care you might try.
Here are 8 ideas for how to stay-up-to-date on current events and still practice self-care:
Choose your news sources carefully: ensure that you’re getting news from reputable and trustworthy sources.
Read or listen, rather than watch: you can stay informed through reading the news or listening to podcasts, while avoiding graphic images and videos. We don’t need to see these atrocities to understand their magnitude.
Set time limits on consumption: it’s so easy to go down a rabbit hole and spend hours consuming the news. Set a timer on your phone when you start reading, or set app limits.
Take the news off of your phone: speaking of, consider taking news apps off of your phone entirely. It’s often easier to be mindful of our media activity when on a laptop or iPad. With our phones in our pockets, it’s easier to mindlessly scroll for hours.
Don’t allow others to dictate your boundaries for you: there are so many ideas out there on what are the right and wrong ways to engage with the news. You don’t have to be posting on social media to be an engaged citizen. Don’t let other people make you feel bad for setting your own boundaries.
Engage in thoughtful discussions in person: I learn so much about current events from my loved ones. They challenge my beliefs, provide new viewpoints, and help me to think critically.
Vote: From national elections to local elections, our vote is our voice. There is no stronger impact.
Find sources of joy: read fiction, watch comedy, host a dinner party…whatever forces you into the present moment and helps you to let go of what’s happening around you, if only for a couple of hours.
The world around us is chaotic and heartbreaking. It is critical that we stay engaged, informed, and involved. And to do so in the most compassionate, empathetic, and impactful way, we must set boundaries. My hope is that, if nothing else, this piece has given you permission to take breaks and to engage in the ways that make the most sense for you. Be compassionate to yourself and others as we navigate these scary waters together. If you are in need of additional support, our therapists are ready to hold space for your multitude of emotions during this heartbreaking time.
Written by: Alyza Moore, MA, LPC