Pittsburgh Psychology Expert: Leaning over to deal with news anxiety

Due to economic uncertainty, keeping up with Blitz Creek in Washington, California wildfires, floods in Appalachia and recent news can be stressful. And whether someone is glued to radio or television newscasts all day, or catching up to the world via push notifications on the phone, the pace and incredible nature of the news cycle can be overwhelming.

News overload and anxiety It's not a new phenomenon. The rapid headline, filled with fear and uncertainty, has taken their path in our minds during the early months of the Covid-19 pandemic. Psychology experts often advise that they escape the weight of current events and do not regulate the nervous system.

However, veteran social psychologists at Carnegie Mellon University have defended another approach. He wants people to lean on the discomfort of the present moment. He compares it to your brain training. Manage stressful information as a strength to build.

“Learning this ability to manage more pain could really help,” says David Creswell, professor of psychology at CMU, who runs the Health and Human Performance Lab.

Creswell has been studying what makes people resilient under stress for 20 years. He pointed to a number of studies suggesting people who can handle discomfort and pain over a long period of time.

But what about people who find themselves overwhelmed faster? He suggests that those people turn their minds to the gym.

“If you look at strategies such as exercise, journaling, etc. [or] Mindfulness meditation, all of which are strategies to teach people how to start working with unpleasant body sensations and emotions they may be dealing with,” he said.

Each example places someone in an uncomfortable position. Continue with difficult physical training at the gym. Keep your mind and body still to meditate. Or write about deep, complicated feelings.

“You're going to have some strong emotional responses to it,” he said. “But you're like working through those emotions and heading towards that pain. [so] These pain-resistant muscles can begin to build. ”

Creswell says the more you “exercise” your mind while performing these tasks, the stronger your tolerance of pain, the more you become tolerant of pain, the ability to withstand and deal with unpleasant or negative emotional states. Mental health studies on pain tolerance have shown low pain tolerance and Symptoms of depression And I was worried. A 2024 study found that depressive symptoms can be alleviated As pain tolerance improves.

He said that while he does not insist on putting people in painful or dangerous situations, he may benefit from intentionally experiencing more discomfort in order to grow.

“When you're dealing with something really uncomfortable in your life, there's this idea that you want to distract yourself, you want to avoid it. [it]you want to suppress that type of experience,” Creswell said. “Every time, it's an opportunity to really lean in and start to flex these pain-resistant muscles.”

Creswell led this theory to a test in 2017 Clinical trials Designed to test ways that can reduce stress during mindfulness meditation. Participants were instructed to say yes whenever they noticed uncomfortable thoughts or body sensations during meditation.

After 14 sessions, participants showed reduced cortisol and blood pressure responses and other A positive attitude towards new stressors. A positive outlook could also help reduce stress, Creswell noted.

“Even a simple mindset strategy… “Hey, I'm going to feel uncomfortable [and that] It means I'm really engaged and learning new things.

Many Americans can benefit from finding new ways to reduce stress. The American Psychological Association discovered in a recent survey 77% of American adults quoted the future of the country As an “important source of stress.” Over half of respondents cited housing costs, mass shooting and social disparity as other sources of stress.

When asked about how the building of suffering tolerance applies to those who may feel positive about current events, or how it applies to those who are not adversely affected by surprising headlines every day, Creswell said the advice still applies.

“Often, one of our dominant reactions when something really positive is happening is to want more of it and stick to it,” he said. “I think this type of tilt will help to free us from being caught up in a cycle of craving and more cravings. These are strategies that can be used no matter how they appear in these news cycles.”

But reinforcing tolerance of pain by continuing to consume news media may not be the best course for anyone, Creswell admitted. In that case, he said it's important to take a break, whether you're turning off your phone or drinking a new TV show.

“I think there are plenty of buffets of options from being distracted with a good Netflix Binge. Cross-training these muscles, exercise and journaling. …Inviting them to new cycles that seduce you into new cycles, and taking meaningful actions to really mobilize your values ​​into the world,” he said.

For those who can't pry themselves out of the latest updates, he recommends finding a sustainable pace for each individual.

“I think it's really hard to try and unplug it right now when you feel like you might be missing something when you turn it off,” he said. “But at the same time [people need] To understand strategies for taking manageable doses. ”