Constant exposure to tragedy or frightening events in the news can have a significant effect on our mental health and our ability to cope with everyday life. When both social and mainstream media continuously stream information about extreme events, it is entirely normal to experience feelings of anxiety, anger, grief, confusion, or even to feel despondent and hopeless.
You may notice increased difficulty with several everyday activities, such as:
- Experiencing intrusive thoughts
- Finding it harder to concentrate
- Having trouble sleeping
- Struggling to cope with daily stress
- Deriving less enjoyment from pleasant activities or experiences
Regaining Calm and Stability
While we may not have the power to fix or control what happens during disasters or tragedies, we are all part of a wider network, and together, we can bring positivity and gradually restore calm and stability. This process begins with self-care.
If you notice your thoughts and feelings becoming overwhelming, it is important to take care of yourself. Here are practical steps to help you:
- Limit news updates to what you need, and turn off push notifications for news and social media. Be mindful of your media sources, choosing those that are reliable and unbiased.
- Take regular breaks from screens. Go for short walks, spend time pottering around your home or garden, or read a book. These small breaks help you stay grounded and regain perspective.
- Spend time with friends and loved ones. A brief visit, a phone call, or catching up over coffee can remind you of positive aspects of life and the people who care about you.
- Avoid using drugs or alcohol as a way to cope.
Talking About it
Discussing current events can sometimes help but may also worsen feelings of distress. Reflect on your feelings and decide if talking about the situation would be beneficial for you. If so, choose to speak mindfully with one or two trusted individuals who are willing to listen and validate your feelings, without offering debate or solutions. Being heard can be comforting and may help you process your emotions.
In larger groups, such as social gatherings or at work, you may need to set boundaries with kindness and clarity. If discussion about the news feels overwhelming, do not wait until you are distressed to speak up. You can say something like, “This situation really upsets me. I hope you don’t mind, but I really don’t want to talk about it right now.”
Seeking Professional Support
If you are unsure about what you need, professional counsellors are trained to help you manage feelings that arise from exposure to upsetting current events. Sometimes, just one or two sessions may be enough to talk things through and avoid the negative effects of trauma.
Helping Children Cope with Tragic News
Tragic incidents can be traumatic and confusing for children. They may worry that something similar could happen to them or their loved ones. You can support children by offering them your calm presence, which helps them regulate their own emotions. Although it might not be possible to shield them completely from the news, limiting their exposure can reduce their distress. Ensure that any information they receive is appropriate for their age.
Talking about these events in a factual and compassionate way helps children understand what has happened and teaches them perspective and kindness. Validate their feelings, even if you do not agree with them, and show them examples of helpers such as emergency workers or organisations like Lifeblood. This demonstrates the collective power to support each other during difficult times.
Comfort and affection are vital for children during such times. Allow them to seek hugs and other comforting gestures to help them feel safe. Engaging in enjoyable activities, such as playing a game or spending time outdoors, can also help distract and ground them.
Getting Support
There are organisations available to offer support to those personally affected by current events, or those experiencing distress as a result of hearing about these events. If you or someone you know is struggling, please reach out to the following:
- Lifeline: 13 11 14
- Kids Helpline: 1800 551 800
- MensLine Australia: 1300 789 978
If your level of distress feels unmanageable, do not hesitate to seek help. Serenity Counselling offers both short and long-term support for those wanting to work through trauma or dysregulated feelings.
Phone 0482 012 258 or visit www.serenitycounselling.com.au/bookings to schedule a session.