Cindy Otis, former CIA analyst offers great advice for dealing with the overwhelming onslaught of scary world news:
Here are several risks to being overloaded with disturbing/negative content.
✔️ Complacency - becoming so used to the deluge that it all starts to seem normal.
✔️ Paralysis - that is, being so overwhelmed, you can't figure out what to do/how to move forward.
✔️ Crisis perspective - you get trapped in the Breaking News cycle where everything seems like a potentially world-ending crisis to you.
✔️ Depression/PTSD - you don't have to be on the frontline of a war have either/both. Disturbing content is absolutely a trigger.
There are also serious physical consequences to living a negative content overloaded life. I had a colleague who didn't know he had stage 4 brain cancer because the symptoms were the same as our very stressful careers--exhaustion, random fevers, stress, and dizziness.
So, what do you do? First, I strongly urge you not to ignore the news/current events. Ignorance is one reason we have this society. It won't make the problems go away & contributes nothing to their solving. Now that that's established, here's how to make it easier to handle:
1. TAKE ACTION. Volunteer for a food pantry, canvass for a political candidate, donate to a NGO, visit a sick friend. Seriously. Service of some kind in your community lets you be part of SOLUTIONS. You will see RESULTS when otherwise you'd feel helpless.
2. Conversely, for those who may take tip #1 to the extreme--know that you alone can't save the world. Accept your limits. You aren't a 7/11. You can't always be open. At the end of every day when I reached my limit, I silently told myself, "I've done what I can today."
(Note: Repeating that to myself did not stop me from feeling like I could have done more most days. But it was important to tell myself anyway because I am human. We are human. It's good we *feel* things.)
3. RESEARCH BEFORE PANICKING. Easier said than done, but everything will seem like crisis/earth-ending if you don’t know what has/hasn't happened before. If it has happened before, it's can be hugely comforting to know how it was resolved and/or what might happen next. (9/)
4. GET UP & MOVE. Put the phone away, turn off the TV, log out of Twitter. Go for a walk, sit outside, get some coffee, call a friend. CIA is full of ppl walking the building with a colleague/friend. There's a reason. Our brains & bodies need breaks from stressful content. (10/)
5. SET RULES. Because of my work at CIA, I had a rule--I only read fiction at home. I had enough reality at work. In the civilian world, I set blocks of time each day where I turn everything off--no news or social media. Let yourself recharge so you can keep fighting later. (11/)
6. AVOID DARK HOLES. (I'm sure there's a joke to be made about that.) It's easy to get sucked into the swirl of bad news. You watch a gruesome YouTube video and the next one is all queued up to play right after it. Focus on one issue at a time. Deal w/ it before moving on. (12/)
7. YOU NEED FUN. When there is suffering, war, despair, etc. around you, it's easy to feel guilty when you have fun, feel happy, have a good meal with friends. You NEED these things. You will be better able to do good in the world if you let yourself have these things. (13/)
8. TALK TO SOMEONE. Often, we curl inward socially when overwhelmed w/ negative content. It's a means of protection. One of the great things at CIA was that everyone else knew what you were going through. Whether it's therapy or talking to your person, talking helps.
Blessing for the Brokenhearted: Poem by Jan Richardson
___________
"There is no remedy for love but to love more."
– Henry David Thoreau
________________________
________________________
Let us agree
for now
that we will not say
the breaking
makes us stronger
or that it is better
to have this pain
than to have done
without this love.
__________Let us promise
we will not
tell ourselves
time will heal
the wound,
when every day
our waking
opens it anew.
___________Perhaps for now
it can be enough
to simply marvel
at the mystery
of how a heart
so broken
can go on beating,
as if it were made
for precisely this—
as if it knows
the only cure for love
is more of it,
as if it sees
the heart’s sole remedy
for breaking
is to love still,
as if it trusts
that its own
persistent pulse
is the rhythm
of a blessing
we cannot
begin to fathom
but will save us
nonetheless.
Don’t offer them advice until you ask questions: What does a good outcome here look like for you? How much energy are you willing to put into this? Do you feel like you’re being asked to sacrifice a part of who you are if you do this? Is the fear you’re feeling maybe just that initial reaction we all get when something is new and unfamiliar? Stuff like that. Mostly they just need help understanding themselves and encouragement to stay true to themselves.
Start explaining wants vs. needs. Continue explaining for the next 30 years.
We don’t always get what we want. That’s okay. 4 year olds can begin to understand this.
The thing about behavior is that if you practice you get better. That goes for good behavior and bad behavior. The more you lie, cheat, etc. the better u get. Decide What kind of behavior you want to be good at and then practice practice
When someone gets upset for seemingly no reason maybe it’s not something you did or said but something you simply triggered. Try not to get defensive. Either gently remove yourself from the situation or if you want to engage with them just ask “what did I trigger?” Or “what story are you telling yourself right now?” Then, just listen.
I promise I will never snoop. No matter how curious I am, I will not violate your privacy. But if I ever think you may be in danger I will break any promise and any law I have to in order to keep you safe.
Imagine hearing the apology you need to hear. Often times that really helps, even if the person never actually says it. It makes it easier to forgive and move on.
Your emotional energy is sacred, and there’s nothing wrong with treating it that way. If connection is what you’re looking for, save your emotional energy for those who will cherish it and share their own. - Yung Pueblo from his book “Lighter”
Kitchen Commandment: She who cooks the dinner shall not clean up from dinner.
I don't want to raise any of you to take housework for granted. It's hard. It's unfair and not cool to expect anyone (parent, spouse, roommate, etc. )to wait on you.
Do not be daunted at the world’s grief.
Do justly now.
Love Mercy now.
Walk humbly now.
You are not obligated to complete the work, but neither are you free to abandon it.
-The Talmud
We’re all just so delicate. It’s just our nature. Treat others (and yourself) accordingly. Even/ especially the ones that seem to be tough as nails or sharp as wire. Try not to lose sight of that.