Struggling with Current Events? Here Are 7 Self-Care Techniques to Consider
Depression is a complex biological illness, not a response to negative media. It's important to understand that bad news exposure does not cause depression. However, for individuals who are pre-disposed or already experiencing depression, staying informed may pose a risk of deeper depression.
The roots of depression lie in the interaction of biology and environment. For those struggling with depression, it's essential to consider strategies for managing mood while staying informed. One such strategy is to focus on positive news. Reading about uplifting stories, achievements, and acts of kindness can help counterbalance the negative impact of watching the news.
In addition to reading positive news, practicing relaxation techniques can be beneficial. If watching the news leaves you all keyed up, learning a progressive relaxation technique can help dissipate that anxious, unsettled feeling. A study by Szabo and Hopkinson (2007) suggests that focused relaxation can help buffer the negative psychological effects of watching the news on television.
It's also crucial to be aware of your depressed cognitive biases. These biases may lead you to pay more attention to negative news and make you feel hopeless. Responding to bad news with concrete action, such as getting involved with an organization aligned with your beliefs, may help alleviate these feelings.
Monitoring your moods and behaviours is important to prevent depression or anxiety from worsening. If necessary, seeking help from a mental health professional can be beneficial. Talk therapy, medication, and transcranial magnetic stimulation (TMS)—which was approved by the FDA in 2008—are effective treatments for depression.
Self-care is equally important. Going outside and taking a walk in nature, reading a book, or calling a friend can provide a much-needed break from the news and offer a sense of connection and comfort.
The Depression Coping Questionnaire, developed in the 1980s, found gender differences in coping strategies for people with depression. Television use was a common coping mechanism. However, it's essential to remember that using television as a coping mechanism can be counterproductive if watching news, as it is rarely uplifting.
In conclusion, staying informed while managing mood is a balancing act. By focusing on positive news, practicing relaxation techniques, and seeking help when necessary, individuals with depression can maintain their mental health while staying connected to the world.
