Coping With Stress When World Events Feel Overwhelming
November 05, 2024
News from world events, like the latest Israel-Hamas war, is hard to watch and listen to—so difficult that it can impact our mental health. In our connected culture, we can become overwhelmed by constant access to sad, upsetting and traumatic content. Read on for tips from our behavioral health expert on recognizing and managing these feelings.
“Global events like this have an emotional impact on many people,” says Catherine Cunningham, M.D., a psychiatrist at Ocean University Medical Center. “Even from far away, you’re still witnessing the suffering and violence, and that can drive up your anxiety and feelings of powerlessness, uncertainty and fear.” Stress and anxiety can be acute for people who have family in the Middle East or cultural links to that region, she says.
The Impact of Witnessing Trauma
Even if traumatic events are not happening to us directly, watching, reading or hearing about them can cause emotional upheaval within us because of the way our brains work.
“When you’re viewing these news clips or photos, the part of your brain involved with the fight-or-flight response is activated,” says Dr. Cunningham.
The fight-or-flight response is our body’s automatic reaction to stressful or scary situations, even if we just see them on TV. When our brains perceive trouble, a series of physical changes occur in the body. Our hearts may beat faster, and we may sweat, shake or tremble.
These responses prompt us to run from danger or freeze in a life-threatening situation. But in situations where there is no danger, Dr. Cunningham says the fight-or-flight response can lead to a variety of emotional and psychological issues, like:
- Anxiety
- Panic attacks
- Flashbacks
- Hypervigilance, or feeling constantly on the lookout for danger
- Post-traumatic stress disorder
What a Trauma Response Looks Like
People can respond to trauma in unexpected and even contradictory ways. All are normal and can include:
- Irritability
- Snapping at people
- Feeling tense and on edge
- Muscle pain
- Trouble concentrating
- Difficulty sleeping
- Tiring easily
- Letting your responsibilities fall by the wayside
How to Handle Stress and Anxiety
In most cases, you can manage your response to the trauma you see on social media and in the news by practicing some good mental health habits, like:
- Limiting your time with social media and news to give yourself a mental break
- Redirecting your focus on hobbies, reading, taking a walk or socializing with family and friends
- Meditation and mindfulness
- Deep breathing exercises
- Rechanneling your feelings of powerlessness into the power of good, for example, by volunteering
To a degree, being focused on worries is a normal function of being human, says Dr. Cunningham, but you should feel able to manage your stress and anxiety about world events. If those worries interfere with your daily life or you are having thoughts about harming yourself, seek professional help.
Next Steps & Resources:
- Meet our source: Catherine Cunningham, M.D.
- To make an appointment with a psychiatrist near you, call 800-822-8905 or visit our website.
- Learn more about behavioral health services at Hackensack Meridian Health.
- Visit HMH247.org to see a doctor any day, any time, for stress or anxiety.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
