What a distressing week. Ongoing unrest in DTLA, nationwide protests, military vehicles on the streets in D.C., horrific shootings in Minnesota, escalating conflicts in the Middle East, and a deadly plane crash in India—all these events have made it difficult to step back from the news. Many of us have found our sympathetic nervous system in overdrive, which can take a toll on our health. Let me explain why.
Our sympathetic nervous system—often called our “fight or flight” response—is deeply ingrained in our brains. It’s fast, automatic, and vital for survival. Our prehistoric ancestors, who were best at spotting danger, passed these traits to us through evolution. Today, we can’t help but scan our environment for threats, even when they are distant or unlikely.
The media recognizes this innate human tendency. In the 1950s, outlets like the National Enquirer began exploiting it by showing graphic images that grabbed our attention. This strategy has since become standard across the industry. As the saying goes, “If it bleeds, it leads.”
When we watch horrifying acts or disasters, our bodies secrete cortisol, the stress hormone. Cortisol heightens focus, making it difficult to look away. In moments of real danger, hyperfocus is essential, motivating us to take action. The mind and body prepare for battle, a way of life for our ancestors. The primitive part of our brain kicks in and we have an overwhelming urge to “fight, flight or freeze.” But when there’s no immediate threat, this urge is counterproductive, and the release of cortisol serves us poorly.
Our ancestors didn’t need to worry about distant threats. Instead, they stayed alert to immediate dangers and recovered during quiet moments in nature. Today, with our interconnected world and 24-hour news cycle, bad news is constantly at our fingertips.
This creates a vicious cycle: the more negativity we consume, the more our stress levels rise, leading us to seek out even more alarming stories. It’s a self-perpetuating pattern that fuels both the news industry and our mental health crises.
Understanding why we are attracted to negative news is the first step toward regaining balance. We must recognize our natural negativity bias—our tendency to focus more on threats. Once an adaptive trait to keep us safe, it is now often maladaptive, overestimating dangers and preventing us from feeling safe, enjoying the present and engaging our frontal lobe to truly solve the complex problems we are facing. The constant flood of distressing news and subsequent cortisol release keeps us in a state of hypervigilance, impairing our ability to relax, think clearly and work toward solutions.
Our personal habits and social environment worsen the problem. Smartphones, social media, and never-ending news feeds make it nearly impossible to escape negativity. We often scroll through snippets of alarming stories during moments meant for rest or connection—commutes, before bed, or mealtimes. Without realizing it, we condition ourselves to seek out negativity, perhaps even craving that adrenaline rush or distraction from our own struggles.
To protect ourselves, we must cultivate conscious media habits:
Limit exposure: Set specific times for checking news rather than scrolling mindlessly.
Choose sources wisely: Focus on outlets that report with integrity and provide context, not just sensationalism. Reading news is less jarring to the nervous system than watching it.
Redefine what it means to stay informed: You don’t need to consume every detail of distressing events. Instead, focus on topics that matter most to you. Learn about issues, and then take proactive steps such as volunteering, donating, or advocating for solutions. Our nervous system is designed for action; engaging in meaningful efforts can foster a sense of empowerment rather than helplessness and despair.
Focus on the present moment: Ask yourself, “Am I safe right now?” In Beverly Hills, the answer will most likely be yes. If you are safe, then you must bring your nervous system into proper alignment by shifting out of the state of hyperarousal. Turn off the news. Enjoy your life. Rather than making you callous, this strategy helps you to think clearly so you can solve problems and give to others who are more in need.
Be aware of your emotional responses: Notice how certain stories make you feel—anxious, angry, overwhelmed—and acknowledge these feelings without judgment and limit exposure accordingly. It is your job to protect yourself.
Activate your parasympathetic nervous system—nicknamed the “rest and digest,” or “tend and befriend.” Our nervous systems are designed to be in balance. This side counteracts the stress response by stimulating positive chemicals. Practice techniques like deep breathing, meditation, connecting with loved ones and mindful eating to foster this relaxation response.
Consume positive media: Stories of kindness, progress, and resilience happen every day. It just won’t save your life to read about, so you may find you aren’t as compelled to read them. Yet viewing, liking and sharing these stories can help restore your faith in humanity and remind you of all the positivity in the world.
Seek professional help: If you feel overwhelmed by media coverage and its effects, reach out. Mental health professionals can help develop tailored strategies for managing anxiety, building resilience, and establishing healthy boundaries around news consumption.
By actively choosing how we engage with the world’s news, we will be better equipped to solve the complex problems we are facing. “Fight, flight or freeze” won’t fix them except in the rare moments of extreme danger. I urge all of us to move away from our innate, simplistic, primitive responses. When we activate the opposite side of our nervous system, we can engage our modern, sophisticated brainpower located in our frontal lobe. The world is incredibly complex, and we need to come together thoughtfully to solve the problems we are facing.
Case in point, I planned to address the issue of loving ourselves discussed last week, but felt it best to address the stress caused by the overwhelming amount of bad news. We must detoxify ourselves this week from the pernicious effects of too much cortisol. When we can reclaim our sense of safety and security, we can continue to explore more complex psychological themes.
“The greatest weapon against stress is our ability to choose one thought over another.”
-William James
Psychologist, Philosopher, Educator