成人小说亚洲一区二区三区,亚洲国产精品一区二区三区,国产精品成人精品久久久,久久综合一区二区三区,精品无码av一区二区,国产一级a毛一级a看免费视频,欧洲uv免费在线区一二区,亚洲国产欧美中日韩成人综合视频,国产熟女一区二区三区五月婷小说,亚洲一区波多野结衣在线

首頁(yè) 500強(qiáng) 活動(dòng) 榜單 商業(yè) 科技 領(lǐng)導(dǎo)力 專題 品牌中心
雜志訂閱

如何在新聞轟炸中保持心理健康

BETH GREENFIELD
2024-07-25

你的憤怒閾值可能大幅降低了

文本設(shè)置
小號(hào)
默認(rèn)
大號(hào)
Plus(0條)

新聞轟炸是否讓你感到壓抑?專家分享如何在照看好自己的同時(shí)消化所有這些信息。圖片來(lái)源:GETTY IMAGES

民主黨選舉變動(dòng)、政治暴力、戰(zhàn)爭(zhēng)、槍擊、最高法院裁決、大選、名人死亡。

如果持續(xù)的新聞轟炸讓你感到焦慮、驚訝、情緒低落或不知所措——何況你還得考慮每天的生活,例如工作、照看孩子等——有此感受的并非只有你一人。

俄亥俄州立大學(xué)韋克斯納醫(yī)學(xué)中心(Ohio State University Wexner Medical Center)Gabbe健康辦公室和壓力、創(chuàng)傷和復(fù)原力(STAR)項(xiàng)目主任、心理醫(yī)生阿里安娜·加利格爾解釋說(shuō):“每當(dāng)我們面臨不確定性的時(shí)候,我們的大腦就會(huì)進(jìn)入‘或戰(zhàn)或逃’模式,這實(shí)際上是我們的身體按下了暫停鍵,以弄清楚如何以最佳的方式應(yīng)對(duì)危機(jī)。我覺(jué)得人們之所以難以像平時(shí)那樣做出反應(yīng),是因?yàn)槟I上腺素和皮質(zhì)醇沒(méi)了用武之地,尤其是在自身生存受到威脅,而且不知道該具體做什么的時(shí)候?!?/p>

加利格爾解釋說(shuō),“或戰(zhàn)或逃”模式簡(jiǎn)而言之就是大腦在感知到某種威脅之后的化學(xué)物質(zhì)釋放。她說(shuō):“這些化學(xué)物質(zhì)可以讓人產(chǎn)生不同的行為反應(yīng)。”一種表現(xiàn)是“戰(zhàn)斗”創(chuàng)傷反應(yīng),“也就是人們會(huì)嘗試反抗所有可能的威脅”,她對(duì)《財(cái)富》雜志說(shuō)道。

另一個(gè)表現(xiàn)是“逃跑”,這意味著你的直覺(jué)是遠(yuǎn)離或規(guī)避這一局面。還有“不知所措”的現(xiàn)象,也就是“很多人在某種程度上會(huì)陷入呆滯,因?yàn)閷?shí)在是想不出任何應(yīng)對(duì)之策?!币泊嬖凇坝懞谩爆F(xiàn)象,即“某種程度的放棄、投降或者嘗試平息事態(tài)?!?/p>

每個(gè)人會(huì)如何反應(yīng)取決于很多因素,包括事情本身、個(gè)人此前的生活經(jīng)歷以及你的直接感受。她說(shuō):“不管你做出了何種反應(yīng),該反應(yīng)的本意就是幫助你度過(guò)這場(chǎng)危機(jī)?!?/p>

尤其在唐納德·特朗普遭暗殺未遂之后,“所有人都希望弄清楚,到底發(fā)生了什么?這一切意味著什么?我們今后該何去何從?接下來(lái)會(huì)怎么樣?我覺(jué)得,這類事件的發(fā)生會(huì)引發(fā)一定程度的恐懼感,這是十分正常的現(xiàn)象,例如進(jìn)展怎么樣了,會(huì)產(chǎn)生什么后果?”

另一個(gè)常見(jiàn)的反應(yīng)是憤怒

如果你沒(méi)有陷入呆滯 ,反而將怒火發(fā)泄在配偶身上呢?馬里蘭州心理醫(yī)師史蒂夫?斯托斯尼表示,這可能是人們無(wú)法面對(duì)負(fù)面新聞的另一種反應(yīng)。在2016年大選期間,斯托斯尼杜撰了“頭條新聞應(yīng)激障礙”(headline stress disorder)一詞,用于指代頭條新聞所引發(fā)的壓力和焦慮。此外,全天候的新聞循環(huán)播報(bào)、社交媒體、持續(xù)不斷的戰(zhàn)爭(zhēng)和不斷增長(zhǎng)的指責(zé)會(huì)不斷融入工作、社交和家庭生活,壓力和焦慮將愈發(fā)嚴(yán)重。

斯托斯尼是《一飛沖天:如何使用大腦中最復(fù)雜的部位應(yīng)對(duì)各種壓力》(Soar Above: How to Use the Most Profound Part of Your Brain Under Any Kind of Stress)一書(shū)的作者,他對(duì)《財(cái)富》雜志說(shuō):“焦慮通常是一種常見(jiàn)的中央神經(jīng)系統(tǒng)反應(yīng)。換句話說(shuō),它并非是由特定的事物觸發(fā),而是人們大腦應(yīng)對(duì)整個(gè)周邊環(huán)境的一種方式,憤怒一直都是指責(zé)的導(dǎo)火索。同時(shí),有關(guān)指責(zé)的規(guī)律顯示,最終,最親近的那個(gè)人將成為指責(zé)對(duì)象?!?/p>

他說(shuō),這一點(diǎn)是“經(jīng)典的弗洛伊德式憤怒轉(zhuǎn)移?!痹缭?016年,斯托斯尼在治療伊始就會(huì)問(wèn)客戶,爭(zhēng)吵之前的一瞬間都發(fā)生了什么?斯托斯尼的治療對(duì)象是那些長(zhǎng)期受怨恨、憤怒和情感虐待折磨的人士。他說(shuō):“超過(guò)80%的時(shí)間,這些人的手機(jī)會(huì)不停地收到新聞?dòng)嵪⑻崾尽虼?,你的憤怒閾值大幅降低了,點(diǎn)燃怒火并不用耗費(fèi)多大力氣。

今后該怎么辦?要有意識(shí)地去做事,不要盲目吸收負(fù)面消息

加利格爾表示:“世界一直在變化?!彼f(shuō),為了讓自己順應(yīng)這一趨勢(shì),“人們確實(shí)得有意識(shí)地去做一些事情?!?/p>

如果你覺(jué)得難以應(yīng)對(duì),感到左右為難,或無(wú)法集中注意力,那么可以先深呼吸幾次,然后仔細(xì)審視自身目前的狀態(tài)。她說(shuō):“你的大腦可能會(huì)陷入一定程度的慌亂,這是正常的?!辈贿^(guò)問(wèn)問(wèn)自己,“如今,你眼前都有什么?……關(guān)于你接下來(lái)需要關(guān)注的事情,哪些方面是你或多或少可以掌控的?”或許,你可以掌控的事情就是短時(shí)間地放下手頭正在做的事情,讓自己放松一下。

她建議說(shuō):“有些事情可能在你掌控范圍內(nèi),例如馬上為自己與某類媒體的互動(dòng)設(shè)限。”(例如停止狂刷負(fù)面新聞)。“是否可以調(diào)整自身的新聞閱讀量,讓其能夠更好地幫助自己度過(guò)每一天?”規(guī)定自己每天只能在早上和下午各查看新聞一次,但不能在睡前查閱。記?。骸叭绻娉霈F(xiàn)了一些極其重要的突發(fā)新聞……它們會(huì)通過(guò)多個(gè)渠道傳播,因此我們肯定不會(huì)錯(cuò)過(guò)?!?/p>

斯托斯尼建議關(guān)掉所有新聞提示信息,并將更多的時(shí)間用于開(kāi)展活動(dòng)和親近自然,并花時(shí)間與朋友和家人進(jìn)行深入溝通。

專注于可掌控的事物

斯托斯尼表示:“當(dāng)專注的事情并不受自己掌控時(shí),人們都會(huì)變得焦慮或憤怒。這也是為什么人們會(huì)對(duì)政治和宗教這類他們無(wú)法左右的事情感到憤怒的原因。如果你所專注的事情在自己影響范圍之內(nèi),例如自身行為,家人福祉以及非常重要的事情”,那么人們就不會(huì)慌亂。

斯托斯尼還表示,人們還有必要記住和欣賞自身應(yīng)對(duì)困難的能力。他說(shuō):“你知道的[負(fù)面新聞]越少,那么你對(duì)此事的焦慮感就越小?!币粋€(gè)無(wú)法預(yù)料的因素就是你對(duì)自身應(yīng)對(duì)能力的認(rèn)知程度。他對(duì)此進(jìn)行了解釋:換句話說(shuō),你擔(dān)心會(huì)發(fā)生不好的事情,例如你討厭的候選者當(dāng)選,但你對(duì)此卻是無(wú)能為力。他說(shuō):“你覺(jué)得自己無(wú)力應(yīng)對(duì)此事,不過(guò)你也將釋然,因?yàn)榇饲耙灿羞^(guò)類似先例,自己也都挺過(guò)來(lái)了?!?/p>

人們還可以采取更多的舉措,斯托斯尼建議說(shuō):首先,放慢思考節(jié)奏?!敖箲]思想很快就會(huì)過(guò)去,遠(yuǎn)快于主動(dòng)關(guān)注,因此人們有必要給思考降降速……每次思考都會(huì)刺激身體產(chǎn)生少量皮質(zhì)醇,而某些思考將刺激腎上腺素的分泌,繼而引發(fā)或戰(zhàn)或逃的反應(yīng)。”接下來(lái),測(cè)算每個(gè)擔(dān)憂事件的可能性,然后列出一個(gè)具體清單,標(biāo)明如果最恐懼的事情發(fā)生了,自己都可以做哪些事情。

劃定邊界——允許自己開(kāi)小差

加利格爾警告說(shuō),每個(gè)人都需要支持系統(tǒng)以及一些空間來(lái)消化他人給自己帶來(lái)的焦慮,“我認(rèn)為尋求支持系統(tǒng)的幫助確實(shí)具有治療作用,前提是你得劃定邊界,這樣就不會(huì)出現(xiàn)恐慌思維相互助長(zhǎng)的局面?!标P(guān)鍵在于,在討論當(dāng)中要留意獲取相互支持,并掌握如何在事情開(kāi)始“遠(yuǎn)超范圍并滑向焦慮深淵”之前,將其引導(dǎo)回來(lái)。

當(dāng)與持有不同觀念的人打交道時(shí),劃定邊界亦十分重要?!叭绻麑?duì)話氛圍開(kāi)始變得過(guò)于緊張或過(guò)于激動(dòng),可以選擇暫停討論。我們可以說(shuō),‘好吧,今天就到此為止把。我希望保護(hù)我們之間的關(guān)系,而且我們對(duì)此持有不同看法。可以聊點(diǎn)別的嗎?’”

最終,別忘了開(kāi)展一些有時(shí)間限制、有益身心的消遣活動(dòng),可以是觀看一部有趣的電影、逗樂(lè)視頻或最新的TikTok舞蹈。加利格爾說(shuō):“每個(gè)人都需要放松一下?!?/p>

她說(shuō),最重要的還是努力尋找平衡。“人們應(yīng)該采取一種類似于擺動(dòng)的策略,也就是在一段時(shí)間內(nèi)應(yīng)該有意識(shí)地去了解全世界發(fā)生的事情,然后向前[邁進(jìn)]……再轉(zhuǎn)向自我照顧的需要?為自己畫(huà)一個(gè)框架,然后游走于框架內(nèi)部,我覺(jué)得對(duì)于大家來(lái)說(shuō),這種自定的條框或許要健康得多。”(財(cái)富中文網(wǎng))

譯者:馮豐

審校:夏林

民主黨選舉變動(dòng)、政治暴力、戰(zhàn)爭(zhēng)、槍擊、最高法院裁決、大選、名人死亡。

如果持續(xù)的新聞轟炸讓你感到焦慮、驚訝、情緒低落或不知所措——何況你還得考慮每天的生活,例如工作、照看孩子等——有此感受的并非只有你一人。

俄亥俄州立大學(xué)韋克斯納醫(yī)學(xué)中心(Ohio State University Wexner Medical Center)Gabbe健康辦公室和壓力、創(chuàng)傷和復(fù)原力(STAR)項(xiàng)目主任、心理醫(yī)生阿里安娜·加利格爾解釋說(shuō):“每當(dāng)我們面臨不確定性的時(shí)候,我們的大腦就會(huì)進(jìn)入‘或戰(zhàn)或逃’模式,這實(shí)際上是我們的身體按下了暫停鍵,以弄清楚如何以最佳的方式應(yīng)對(duì)危機(jī)。我覺(jué)得人們之所以難以像平時(shí)那樣做出反應(yīng),是因?yàn)槟I上腺素和皮質(zhì)醇沒(méi)了用武之地,尤其是在自身生存受到威脅,而且不知道該具體做什么的時(shí)候?!?/p>

加利格爾解釋說(shuō),“或戰(zhàn)或逃”模式簡(jiǎn)而言之就是大腦在感知到某種威脅之后的化學(xué)物質(zhì)釋放。她說(shuō):“這些化學(xué)物質(zhì)可以讓人產(chǎn)生不同的行為反應(yīng)?!币环N表現(xiàn)是“戰(zhàn)斗”創(chuàng)傷反應(yīng),“也就是人們會(huì)嘗試反抗所有可能的威脅”,她對(duì)《財(cái)富》雜志說(shuō)道。

另一個(gè)表現(xiàn)是“逃跑”,這意味著你的直覺(jué)是遠(yuǎn)離或規(guī)避這一局面。還有“不知所措”的現(xiàn)象,也就是“很多人在某種程度上會(huì)陷入呆滯,因?yàn)閷?shí)在是想不出任何應(yīng)對(duì)之策?!币泊嬖凇坝懞谩爆F(xiàn)象,即“某種程度的放棄、投降或者嘗試平息事態(tài)?!?/p>

每個(gè)人會(huì)如何反應(yīng)取決于很多因素,包括事情本身、個(gè)人此前的生活經(jīng)歷以及你的直接感受。她說(shuō):“不管你做出了何種反應(yīng),該反應(yīng)的本意就是幫助你度過(guò)這場(chǎng)危機(jī)?!?/p>

尤其在唐納德·特朗普遭暗殺未遂之后,“所有人都希望弄清楚,到底發(fā)生了什么?這一切意味著什么?我們今后該何去何從?接下來(lái)會(huì)怎么樣?我覺(jué)得,這類事件的發(fā)生會(huì)引發(fā)一定程度的恐懼感,這是十分正常的現(xiàn)象,例如進(jìn)展怎么樣了,會(huì)產(chǎn)生什么后果?”

另一個(gè)常見(jiàn)的反應(yīng)是憤怒

如果你沒(méi)有陷入呆滯 ,反而將怒火發(fā)泄在配偶身上呢?馬里蘭州心理醫(yī)師史蒂夫?斯托斯尼表示,這可能是人們無(wú)法面對(duì)負(fù)面新聞的另一種反應(yīng)。在2016年大選期間,斯托斯尼杜撰了“頭條新聞應(yīng)激障礙”(headline stress disorder)一詞,用于指代頭條新聞所引發(fā)的壓力和焦慮。此外,全天候的新聞循環(huán)播報(bào)、社交媒體、持續(xù)不斷的戰(zhàn)爭(zhēng)和不斷增長(zhǎng)的指責(zé)會(huì)不斷融入工作、社交和家庭生活,壓力和焦慮將愈發(fā)嚴(yán)重。

斯托斯尼是《一飛沖天:如何使用大腦中最復(fù)雜的部位應(yīng)對(duì)各種壓力》(Soar Above: How to Use the Most Profound Part of Your Brain Under Any Kind of Stress)一書(shū)的作者,他對(duì)《財(cái)富》雜志說(shuō):“焦慮通常是一種常見(jiàn)的中央神經(jīng)系統(tǒng)反應(yīng)。換句話說(shuō),它并非是由特定的事物觸發(fā),而是人們大腦應(yīng)對(duì)整個(gè)周邊環(huán)境的一種方式,憤怒一直都是指責(zé)的導(dǎo)火索。同時(shí),有關(guān)指責(zé)的規(guī)律顯示,最終,最親近的那個(gè)人將成為指責(zé)對(duì)象?!?/p>

他說(shuō),這一點(diǎn)是“經(jīng)典的弗洛伊德式憤怒轉(zhuǎn)移。”早在2016年,斯托斯尼在治療伊始就會(huì)問(wèn)客戶,爭(zhēng)吵之前的一瞬間都發(fā)生了什么?斯托斯尼的治療對(duì)象是那些長(zhǎng)期受怨恨、憤怒和情感虐待折磨的人士。他說(shuō):“超過(guò)80%的時(shí)間,這些人的手機(jī)會(huì)不停地收到新聞?dòng)嵪⑻崾尽虼?,你的憤怒閾值大幅降低了,點(diǎn)燃怒火并不用耗費(fèi)多大力氣。

今后該怎么辦?要有意識(shí)地去做事,不要盲目吸收負(fù)面消息

加利格爾表示:“世界一直在變化?!彼f(shuō),為了讓自己順應(yīng)這一趨勢(shì),“人們確實(shí)得有意識(shí)地去做一些事情。”

如果你覺(jué)得難以應(yīng)對(duì),感到左右為難,或無(wú)法集中注意力,那么可以先深呼吸幾次,然后仔細(xì)審視自身目前的狀態(tài)。她說(shuō):“你的大腦可能會(huì)陷入一定程度的慌亂,這是正常的。”不過(guò)問(wèn)問(wèn)自己,“如今,你眼前都有什么?……關(guān)于你接下來(lái)需要關(guān)注的事情,哪些方面是你或多或少可以掌控的?”或許,你可以掌控的事情就是短時(shí)間地放下手頭正在做的事情,讓自己放松一下。

她建議說(shuō):“有些事情可能在你掌控范圍內(nèi),例如馬上為自己與某類媒體的互動(dòng)設(shè)限?!保ɡ缤V箍袼⒇?fù)面新聞)?!笆欠窨梢哉{(diào)整自身的新聞閱讀量,讓其能夠更好地幫助自己度過(guò)每一天?”規(guī)定自己每天只能在早上和下午各查看新聞一次,但不能在睡前查閱。記?。骸叭绻娉霈F(xiàn)了一些極其重要的突發(fā)新聞……它們會(huì)通過(guò)多個(gè)渠道傳播,因此我們肯定不會(huì)錯(cuò)過(guò)?!?/p>

斯托斯尼建議關(guān)掉所有新聞提示信息,并將更多的時(shí)間用于開(kāi)展活動(dòng)和親近自然,并花時(shí)間與朋友和家人進(jìn)行深入溝通。

專注于可掌控的事物

斯托斯尼表示:“當(dāng)專注的事情并不受自己掌控時(shí),人們都會(huì)變得焦慮或憤怒。這也是為什么人們會(huì)對(duì)政治和宗教這類他們無(wú)法左右的事情感到憤怒的原因。如果你所專注的事情在自己影響范圍之內(nèi),例如自身行為,家人福祉以及非常重要的事情”,那么人們就不會(huì)慌亂。

斯托斯尼還表示,人們還有必要記住和欣賞自身應(yīng)對(duì)困難的能力。他說(shuō):“你知道的[負(fù)面新聞]越少,那么你對(duì)此事的焦慮感就越小?!币粋€(gè)無(wú)法預(yù)料的因素就是你對(duì)自身應(yīng)對(duì)能力的認(rèn)知程度。他對(duì)此進(jìn)行了解釋:換句話說(shuō),你擔(dān)心會(huì)發(fā)生不好的事情,例如你討厭的候選者當(dāng)選,但你對(duì)此卻是無(wú)能為力。他說(shuō):“你覺(jué)得自己無(wú)力應(yīng)對(duì)此事,不過(guò)你也將釋然,因?yàn)榇饲耙灿羞^(guò)類似先例,自己也都挺過(guò)來(lái)了?!?/p>

人們還可以采取更多的舉措,斯托斯尼建議說(shuō):首先,放慢思考節(jié)奏?!敖箲]思想很快就會(huì)過(guò)去,遠(yuǎn)快于主動(dòng)關(guān)注,因此人們有必要給思考降降速……每次思考都會(huì)刺激身體產(chǎn)生少量皮質(zhì)醇,而某些思考將刺激腎上腺素的分泌,繼而引發(fā)或戰(zhàn)或逃的反應(yīng)?!苯酉聛?lái),測(cè)算每個(gè)擔(dān)憂事件的可能性,然后列出一個(gè)具體清單,標(biāo)明如果最恐懼的事情發(fā)生了,自己都可以做哪些事情。

劃定邊界——允許自己開(kāi)小差

加利格爾警告說(shuō),每個(gè)人都需要支持系統(tǒng)以及一些空間來(lái)消化他人給自己帶來(lái)的焦慮,“我認(rèn)為尋求支持系統(tǒng)的幫助確實(shí)具有治療作用,前提是你得劃定邊界,這樣就不會(huì)出現(xiàn)恐慌思維相互助長(zhǎng)的局面。”關(guān)鍵在于,在討論當(dāng)中要留意獲取相互支持,并掌握如何在事情開(kāi)始“遠(yuǎn)超范圍并滑向焦慮深淵”之前,將其引導(dǎo)回來(lái)。

當(dāng)與持有不同觀念的人打交道時(shí),劃定邊界亦十分重要?!叭绻麑?duì)話氛圍開(kāi)始變得過(guò)于緊張或過(guò)于激動(dòng),可以選擇暫停討論。我們可以說(shuō),‘好吧,今天就到此為止把。我希望保護(hù)我們之間的關(guān)系,而且我們對(duì)此持有不同看法??梢粤狞c(diǎn)別的嗎?’”

最終,別忘了開(kāi)展一些有時(shí)間限制、有益身心的消遣活動(dòng),可以是觀看一部有趣的電影、逗樂(lè)視頻或最新的TikTok舞蹈。加利格爾說(shuō):“每個(gè)人都需要放松一下?!?/p>

她說(shuō),最重要的還是努力尋找平衡?!叭藗儜?yīng)該采取一種類似于擺動(dòng)的策略,也就是在一段時(shí)間內(nèi)應(yīng)該有意識(shí)地去了解全世界發(fā)生的事情,然后向前[邁進(jìn)]……再轉(zhuǎn)向自我照顧的需要?為自己畫(huà)一個(gè)框架,然后游走于框架內(nèi)部,我覺(jué)得對(duì)于大家來(lái)說(shuō),這種自定的條框或許要健康得多?!保ㄘ?cái)富中文網(wǎng))

譯者:馮豐

審校:夏林

A Democratic campaign shake-up. Political violence. War. Shootings. Supreme Court decisions. Election campaigning. High-profile deaths.

If the constant barrage of news is leaving you feeling anxious, stunned, deflated, or paralyzed—particularly when it comes to getting through the regular tasks of your day, from work to childcare—you are definitely not alone.

“Anytime we’re faced with a moment of uncertainty, our brain is going to go into that ‘fight or flight’ mode—which is really just our body’s way of installing a pause point to figure out how best to navigate through a crisis,” explains therapist Arianna Galligher, director of the Gabbe Well-Being Office and the Stress, Trauma and Resilience (STAR) Program at the Ohio State University Wexner Medical Center. “I think what makes it so challenging to function as typical—particularly when the threat is more of an existential nature, and there’s nothing concrete to do—there really isn’t any place for that adrenaline and cortisol to go.”

“Fight or flight,” Galligher explains, is the shorthand way of referring to the release of chemicals that occurs in the brain when it perceives some sort of a threat. “It can manifest in different kinds of behavioral reactions,” she says. On one end is the “fight” trauma response, “where you’re going to try to stand up against whatever that threat may be,” she tells Fortune.

On the other end is “flight,” meaning your instinct will be to run away from or avoid the situation. Then there’s “freeze,” which is “where a lot of people sort of feel paralyzed, because it’s really hard to find any action to take,” Galligher explains. And then there’s “fawn,” where we “just sort of give up, surrender, and or try to placate the situation.”

How an individual responds depends on many things—the situation, one’s previous life experiences, and simply how you’re wired. “But whatever your reaction is, it’s really meant to help you survive through that crisis,” she says.

Particularly in the aftermath of an event such as the assassination attempt on Donald Trump, she adds, “We’re all sort of collectively trying to make sense of what happened. What does it mean? How do we move forward? What’s going to happen next? I think there’s a little bit of dread that is really common to accompany events like this, where it’s like, where does it end?”

Another common response is anger

What if you’re not feeling particularly frozen, but instead find yourself snapping at your spouse? That could be another response to bad-news overload, explains Maryland-based therapist Steven Stosny, who coined the phrase “headline stress disorder” during the 2016 election cycle, referring to stress and anxiety triggered by news headlines—and fueled by 24-hour news cycles, social media, ongoing wars, and increasing vitriol—that spills into work, social, and family life.

“Anxiety is a general central nervous system response,” Stosny, the author of Soar Above: How to Use the Most Profound Part of Your Brain Under Any Kind of Stress, tells Fortune. “In other words, it’s not specific to what triggered it. It’s your brain’s way of processing your entire environment—and anger is always an attribution of blame. And the law of blame is that eventually it goes to the closest person.”

That, he says, is “classic Freudian displacement of anger.” In his practice, where he specializes in people dealing with chronic resentment, anger, and emotional abuse, he started asking clients what had happened immediately before an argument back in 2016. “Over 80% of the time it was that they had been getting news alerts on their smartphone … So your threshold of anger is greatly lowered, and it doesn’t take as much to trigger it,” he says.

How do we keep going? Be intentional—and stop doomscrolling.

“The world keeps turning,” says Galligher. And to do that ourselves, she says, “we do have to be a little bit intentional.”

If you feel overwhelmed or stuck or unable to concentrate, start by taking a few deep breaths while taking stock of where you are right now. “It makes sense that your mind might go to a little bit of a catastrophic place,” she says, but ask yourself, “What’s right here in front of you right now? … What is it that you actually have some control over in terms of what you’re going to focus on next?” Maybe what you can control is stepping away from whatever you’re doing for a few minutes and taking a break.

“Maybe what you can control is setting limits with how much you engage with certain forms of media right now,” she suggests (for example: stop doomscrolling). “Can you adjust your dose of the news to be a little bit more in line with what’s going to help you function throughout the day?” Give yourself permission to check news updates maybe once in the morning and once in the afternoon, but never close to bedtime, knowing that “ if there really is some kind of dire breaking news … they will come across multiple avenues, so we’re not going to miss it.”

Stosny recommends disabling all news alerts—as well as spending more time being active and in nature, and making time to really connect with friends and family.

Focus on what you can control

“You’re always going to be anxious or angry when you focus on things you can’t control—that’s why people get angry about politics and religion, things that can’t really influence,” Stosny says. “So if you focus on what you can influence, which is your own behavior, the well-being of your family, things that are really important,” he says, that will be calming.

Also vital, notes Stosny, is to remember and appreciate your ability to cope with difficult things. “The less you know about [a stressful bit of news], the more anxious you’re going to be about it. And the wild card is your perceived ability to cope,” he says, explaining that, in other words, you’re worried that something bad is going to happen—the candidate you hate wins, for example—and you’re not going to be able to handle it. “You don’t think you can cope with it,” he says, “but of course, you will. Other candidates have won before, and you coped with it.”

You can then take it a step further, Stosny recommends: First, slow down your thoughts. “The anxious thoughts go by very fast, much faster than conscious attention, and you need to slow them down … as each thought is stimulating a little bit of cortisol, and some of them are stimulating adrenaline for that fight or flight response.” Next, assign each worry a probability, and then make a concrete list of what you could do if your worst fear comes true.

Have boundaries—and give yourself permission for distractions

Everybody needs a support system and some space for processing their anxieties with those people, Galligher says—with a caveat: “I think engaging with your support system can be really therapeutic, as long as you put a frame around it so that you’re not feeding off of each other’s catastrophic thought process.” It’s all about being intentional about accessing mutual support in your discussions—and knowing how to walk it back when it starts to “get too far into a realm of Armageddon.”

It’s also important to have boundaries when engaging with people who have different perspectives. “If the conversation starts to get too contentious or too emotional, you know, what? We can say, ‘Okay, that’s enough for now. I want to preserve this relationship, and we don’t agree on this. So what can we talk about instead?’”

Finally, don’t forget about time-limited, healthy distractions—whether that means watching a funny movie, silly cat videos or the latest TikTok dance. “Everybody needs a break,” Galligher says.

Bottom line, she says, is to try and find balance. “It makes sense to adopt sort of an oscillation strategy where you’re going to intentionally engage with what’s going on in the world for a time, and then [move] toward … What do I need now to be able to take care of myself? Setting up a frame for yourself where you’re moving back and forth between those two I think tends to be a much healthier cadence for people.”

財(cái)富中文網(wǎng)所刊載內(nèi)容之知識(shí)產(chǎn)權(quán)為財(cái)富媒體知識(shí)產(chǎn)權(quán)有限公司及/或相關(guān)權(quán)利人專屬所有或持有。未經(jīng)許可,禁止進(jìn)行轉(zhuǎn)載、摘編、復(fù)制及建立鏡像等任何使用。
0條Plus
精彩評(píng)論
評(píng)論

撰寫(xiě)或查看更多評(píng)論

請(qǐng)打開(kāi)財(cái)富Plus APP

前往打開(kāi)
熱讀文章
成人无码高潮av在线观看| 亚洲av无码国产精品久久不卡| 91久久精品日日躁夜夜躁欧美| 人人妻人人爽人人添夜夜欢视频| 国产精品中文久久久久久久| 亚洲国产成人片在线观看无码| 久久亚洲国产精品五月天婷| 蜜桃臀AV高潮无码| 在线点播亚洲日韩国产欧美| 2021年最新久久久视精品爱| 欧美精品成人a在线观看| 国内精品免费视频精选在线观看| 韩国精品一区二区三区在线观看| 国产在线午夜不卡精品影| 18pao国产成视频永久免费| 人人妻人人澡人人爽不卡视频| 欧美乱人伦中文在线观看不卡| 亚洲精品国产综合野狼| 精品久久人人爽人人玩人人妻| 中文字幕一区二区无码厨房| 欧美激情国产精品视频一区二区| 久久亚洲精精品中文字幕| 国产午夜精品免费一区二区| 欧美精品久久天天躁_天堂8在线天堂资源BT| 国产欧美久久久久久精品一区二区三区| 日本一区二区三区四区在线观看| 亚洲av日韩av天堂一区二区三区| 国产AV激情久久无码天堂| 欧美精品精品一区二区| 中文字幕人妻被公上司喝醉| 久久精品国产精品亚洲下载| 49 亚洲国产中文精品va在线播放| 无人区码一码二码三码区别新月| 青草青草亚洲一区二区| 成人A级毛片免费观看AV一区| 国产精品国产三级国产av中文| 精品午夜福利在线视在亚洲| 99久久精品免费看国产一区二区| 久久久五月天亚洲天堂中文字幕在线观看| 亚洲热在线免费观看一二三区| 色婷婷五月激情中文字幕|