The U.S. is grappling with a collective psychological crisis, and it's no wonder many of us feel overwhelmed and unhappy. This year, the nation has been bombarded with a relentless stream of devastating news, from high-profile deaths and mass shootings to wars, economic turmoil, and controversial legislation. This unprecedented wave of negative events has led some experts to label it as a period of 'national trauma.'
Saba Lurie, a therapist and owner of Take Root Therapy in Los Angeles, explains that the 24/7 news cycle, social media algorithms designed to keep us engaged, and challenging global events create a perfect storm for widespread secondary trauma. This phenomenon affects us all, regardless of whether we witness the trauma on a screen or in real life.
Our bodies don't differentiate between a threat on a screen and one in the real world. When we perceive a threat, our body's stress response kicks in, releasing cortisol and adrenaline, and preparing us to fight or flee. Simultaneously, our brain's alarm system, the amygdala, becomes hyperactive, scanning for danger. This physiological response is a natural defense mechanism, but it can be triggered by media exposure as well.
The media's focus on negative events, coupled with compelling imagery and urgent language, further intensifies our emotional response. We can't resolve the threat on the screen, so we keep watching and obsessing over it, leading to a constant state of activation. This can result in physical and mental health issues, including fatigue, headaches, muscle tension, and digestive problems.
Over time, media overload can lead to more severe consequences, such as anxiety, depression, and post-traumatic stress symptoms. People may start avoiding the news or constantly checking for updates, impacting their work and relationships. This can create a sense of hopelessness and make the world feel less safe and trustworthy.
To combat this, Lurie suggests grounding techniques, such as body scans and deep breathing exercises, to bring us back to the present moment and calm our nervous system. She also recommends the 5-4-3-2-1 technique, which involves engaging the senses to remind us of our safety. Getting outside and moving can also help quiet an overactive amygdala and boost feel-good endorphins.
Additionally, leaning on our support system and focusing on small, meaningful moments in life can provide a sense of stability. Setting boundaries on news consumption, such as specific times to check the news and limiting sources to reliable ones, is crucial to maintaining balance. By finding the right balance between caring engagement and self-preservation, we can navigate this challenging time and find connection and purpose.
