4 Tips to Help You Stay Sane in a Scary World

Setting boundaries with the news is crucial. I can't tell you how many sessions I have a week about how stressful the world is, whether it's politics, climate change, COVID-19 or something else. Boundaries with information are necessary.

Two questions I lean on:

1) Do I already have this information? 

If no, then sure, keep reading. Gather information to get yourself informed. Track your level of anxious activation. The news will likely get you anxious, but notice the point at which you're not getting anything new out of it other than worry and fear. That's often the point you need to step away.

If yes, then do you need to gather more information? How is it serving me or those I care about to dig deeper? Maybe it does serve--you have a partner who is immunosuppressed and so you need more information about COVID-19, or you have an LGBT friend who will be directly impacted by policy decisions in the government. Yes, gather more information. Dig deeper, and again, track when your level of anxiety surpasses the point of the usefulness of the information.

2) Is this information I'm going to take action on? 

If no, then why are you gathering more? You might just be curious: cool. You might feel slightly soothed by having more data: great.

But, if you're reading the news and spinning yourself into worry: stop. Taking action on the information you take in is a great way to challenge worry. Donate to the cause. Vote. Talk to your friends about voting. Go wash your hands and figure out your workplace's policy about sick days. But after that...stop. Set some limits.

I understand that you feel you need to be informed. I know that you want to be a good citizen and neighbor. But sometimes, we become too fearful, too anxious and too worried to be able to take effective action. It's like worrying: it gives you a false sense of control. The more you read the more you feel in control. But constantly checking doesn't help. It actually can exacerbate worry. It gives you an instant dopamine hit...and then a flood of cortisol.

Two limits I and my clients have found helpful:

-set a certain number of times a day that you get to check the news (I only check twice--during breakfast and when I get home from work).

-set time limits (I only read for the amount of time I'm eating, and then for about 15 minutes at the end of the work day).

What have you found helpful to stay informed while also staying sane?