As we approach the last months of the year and prepare for the holiday season, it’s common to reflect on what life has thrown our way in 2025. Whether it’s just current events constantly in our face, or trying to set new goals for ourselves-, it is easy to get overwhelmed! In our rushed, modern-day world, it can be hard to get away from being bombarded with news, media, and negative stories on a regular basis. We feel pressure to keep living our daily lives while trying to manage the weight building around us. As a clinician, a question that seems to be rising among clients is “Its just too much! What do
I do when there’s so much negativity around me!”
Sometimes it’s impossible to ignore the persistent “ding” of our phones. Emails, news, messages and social media seem to always be lurking around us as we move through our busy days. The intensity of stress and anxiety appears to be increasing at a steady rate. More clients are experiencing symptoms of anxiety and depression related to all kinds of current events. While we can all feel the “heaviness” at times, it’s important that we slow down and take care of ourselves too.
What do I do?
“I can’t handle it” has become a regular statement within my practice. Those are the times when it is essential to slow down. Take a break, breathe, take an inventory of your body. Where are you holding your tension? What is your body telling you? Listen to what you need, feel and want. What small steps can you take to meet that need?
Helpful reminders for managing stress:
Intentionally take a break from technology. We do not need to be constantly engaged with technology. Carve out 30 minutes and put your phone away. Turn off the news, set down the iPad and take a break. Studies show that this can be helpful for our brains to improve focus, repair neural pathways and reset.
Limit exposure
When you are ready to get back online, establish boundaries for yourself. Pick and choose what you watch and how long. It is okay to set a timer and decide a limit for yourself to watch media.
Engage with our Support Systems
Chances are people around you feel similarly. Use this time to lean on your positive support resources. Go for a walk with your friend, play a board game as a family, or read a book while cuddling your pets. Make positive memories that are not centered on technology.
Remember What You Can Control
One of the hardest things in life is accepting what we can and cant control. No matter how much we try, some things are outside of our control, and the media is one. Instead of letting our anxiety rise over things we can’t have a say in, take a moment to focus on what you CAN control. We can control our thoughts, reactions, where we put our time and energy. Focus on one or two small things in your immediate world (Family, house, work, free time) that you can have a say in. Even something as small as deciding what you want to eat for dinner can remind you that you do have a say in what’s happening around you.
Balance Negative with Positive
Check out some news apps that focus solely on positive stories. The app “Good News” and “Good News Network” are two free apps that report nothing but positive news stories from around the world. Every time you get stuck in the negative, balance it with a positive!!
Remember you are not alone and validate your own emotions. It is okay to feel what you are feeling. Hopefully these tips will help on rough days!