In recent months the vast majority of news stories have been very negative. Topics include escalating world terrorism and a variety of world, domestic, and personal economic crises. Highly developed technology in the world media delivers nearly constant information for our consumption. Tragic and nearly traumatizing news stories are interrupted by “breaking news” that tells us that whatever we were worried about is likely to be much worse than previously expected. Our U.S. president, whom was elected by a huge majority, with the promises of hope and change for our country and the world, recently delivered a relatively short speech and used the word “crisis” approximately twenty-five times. He had to be reminded to add to his speeches, “We will get through this”.
Some of the most successful, highly-intelligent, and reflective clients that I have seen during these times have indicated that they are feeling high levels of anxiety, confusion, and general distress. They express concern that classic concepts, traditions, and trusted institutions, have been challenged or have fallen. Some of these clients confess that they have lost their sense of direction and their sense of what is “True North” on their compasses. They have much greater senses of ambiguity and uncertainly with no timeline for when they might expect a return to the “normal” upon which they have always relied.
For healthy adaptive living and survival, human beings need to meet their needs for security, control, and a sense of credible reality. These needs are difficult to satisfy under present circumstances. What are we to do? Some suggestions:
· Monitor the news and available information to the extent that you feel adequately informed and capable of meeting the degree of social conscience that you believe is necessary. Some would feel guilty or disconnected with a complete information blackout. However, it is adaptive personally to ignore the endless repetition of “trauma news” and the ongoing analysis of the same bad news that does not offer solutions and only serves to stimulate production of the cortisol stress hormone in your bloodstream.
· Similarly, limit the time spent discussing such terrorism and bad news to the extent that it reaches beyond gaining and giving support to each other, and is devoid of any real solutions for yourself. Such talk can become a habit that seems to offer a sense of control, but just delivers more cortisol and anxiety.
· Decide which issues, among our current social, economic, and political dilemmas, are relevant to your personal life. Articulate (perhaps in writing), how they affect you and what you might do to resolve these issues by using practical and realistic strategies. Subsequently, articulate the concerns that you have in these areas of which you have little or no control at all. Decide whether or not you have strategies that will enable you to cope with these concerns. Some options include: prayer, discussions with supportive and highly-rational friends, partial denial of these issues, and an agreement with yourself to avoid all non-productive contemplation of these topics. Perhaps seek the consultation of an appropriate psychological and/or spiritual consultant to facilitate your analysis and strategies for response.
· Make of list of your personal values and priorities and discuss them with important individuals who share these values with you. Discuss with your trusted friends or psychologist, how these values are reflected in your views of our currently stressful dilemmas.
· Make a list of goals that you already have attained, and a list of new reachable goals. Goal attainment will provide some sense of security, control, and reality.
· Develop and implement an exercise program that is compatible with your physical health and capabilities. Exercise also will provide some perception of security, control, and reality. “A moving body is experienced as a less vulnerable body”. There are a great number of other mental and physical benefits gained from a regular, even if varied, exercise program.
· Experience the outdoors and nature in a healthy and safe place. Complete indoor living, work on computers, overloading with media information, contributes to internal stress and worry and non-productive “over-thinking”. Often, individuals whom are isolated are more vulnerable to being overwhelmed with negative news, ambiguous threats of terrorism, and one’s own negative internal dialogue (self talk). Such isolated individuals are more vulnerable to a nearly trance-like state of pessimism, helplessness, and anxiety. Outdoor experiences, as simple as a walk outside with fresh air, sunshine, and sounds of other life, will suggest a greater belief that there is a believable “order” in the world and that we are a part of that order. The trees and birds do not seem to subscribe to the “sky is falling” beliefs that we humans hear in our media or complain about to each other. The orderly outdoor nature experience, albeit profoundly simplistic, provides a greater sense of security, control and reality.
In a world so thoroughly connected (e.g., world news, world economies, world terrorism, global warming, etc.,) it is easy to become gradually a “news junkie” and to mistake the stimulation that we experience physically and emotionally as a desirable experience. We repeat it to each other and “gripe sessions” become a social epidemic. This, however, is a mistake for most individuals, and without warning, one can develop gradually increasing levels of anxiety and distress. This distress about these overwhelming “global” issues, and the issues that actually do affect our personal lives, (e.g., job loss, financial losses, etc.) serves to limit our abilities to cope and to perform optimally to address the “solvable personal concerns” in our lives. For example, a highly-distressed job candidate does not interview well. An anxious and discouraged mind does not make the best choices.
Stay realistic and (appropriately) positive. Don’t spread the terror by word of mouth. Refuse to be a party to the anxiety epidemic, despite your own temptation to do it and the invitation of others to participate.
Decide the scope of your concerns (i.e., is it your problem, not your problem, can affect it, cannot affect it, etc.). Identify your own priorities, develop practical goals and strategies, stay focused, and connect with supportive friends who share your values and who will help you stay focused. Physically move your body and stay healthy, eat properly (not with stress), limit or avoid drugs and alcohol, monitor your desire to do reckless behaviors…… and sleep well.
D. Jerome Meers, Ph.D.
Meers, Inc. Consulting Psychologists
