Since the DANA arrived in Valenciathings have changed significantly, especially for those who are suffering it firsthand: the news shows do not talk about anything else, some programs have stopped broadcasting to do reinforcement specials and provide more information, thousands of organized groups try to put order in what we must buy to get us there and among a long etcetera of all the actions that have been carried out in the last week, social networks have also become a dumping ground for information and hoaxes.
Most of this information provided is very valuable since it promotes the mobilization of trucks, vans, a multitude of groups… at the other extreme, false data is provided that does a disservice to society.
The increase in the volume of negative news on complex issues – catastrophes such as that of the Valencian Community, war conflicts, humanitarian crises or political tensions – has intensified daily exposure to shocking images and headlines. This is generating symptoms of anxiety, emotional exhaustion and constant worry that deeply affect mental health.
How is anxiety affecting me?
In fact, anxiety is manifesting itself in all possible areas. As indicated by Lola Valeri, a neuropsychologist specialized in helping people regain control of their mind, anxiety appears in a multitude of forms:
The experience of anxiety is very diverse; it can manifest itself in various areas of the person, considerably affecting their well-being. Patients with anxiety often describe it as a feeling of constant restlessness, a permanent state of alert, even if there is no real threat, and a feeling of loss of control.
1. Physical level
– Chest pressure: It is common to feel pressure in the chest, which makes it difficult to breathe or feel short of breath.
– Palpitations or tachycardia: The heart beats faster and harder, generating a sensation of a heart attack.
– Sweating and tremors: The hands may sweat or shake for no apparent reason, in some cases manifesting tremors throughout the body as if responding to an imminent fear.
– Muscle tension: The body is on alert to respond to a fear, which is why the muscles of the neck, shoulders and jaw feel tense and sore.
– Constant fatigue: Anxiety consumes a lot of energy, causing the person to feel tired even after sleeping, if they sleep at all. This generates a feeling of permanent exhaustion.
2. Psychological level
– Excessive and constant worry: The mind tends to overthink, create negative scenarios and anticipate the worst. The person feels that something bad is about to happen, even though they have no real reason to think so.
– Difficulty concentrating: Anxiety affects the ability to maintain focus on a single task. Anxious thoughts constantly creep in, disrupting activities and affecting work performance, academics, and social interactions.
– Feelings of unreality or depersonalization: In some cases, a feeling of disconnection from reality is generated, as if the person were seeing their life from the outside or as if the world around them was strange and alien.
– Uncontrollable fear: The person may feel like they are about to lose control of their mind or that something catastrophic could happen at any moment.
3. Behavioral level
– Insulationor: fear of experiencing anxious symptoms outside the home. Anxiety leads to avoiding being with people, going to places or doing activities that, in the past, were pleasant or habitual.
– Hypervigilance: the person remains in a state of maximum alert, monitoring the environment for signs of danger, which causes physical and mental exhaustion.
– Difficulty sleeping: Invasive thoughts and body tension make it difficult to fall asleep or stay asleep, making anxiety symptoms even worse by creating a vicious cycle of tiredness and worry.
4. Motion level
– Frustration and shame: They feel a lack of control over their life, that they cannot improve their situation and feel a deep feeling of failure.
– Feelings of hopelessness: They feel that they are not happy and that they will not improve.
In this sense, according to psychologist Conchita Sisí, director of the Salud en Mente Clinic, the constant information saturation high impact is having a significant impact on people’s emotional well-being. This continuous stream of alarming content can intensify anxiety and mental exhaustion, making it difficult to manage emotions and, in certain cases, producing a lasting feeling of discomfort.
Protect yourself from information overload
Continuous exposure to information related to wars and disasters can trigger emotions such as frustration, fear, and anxiety. For many people, staying informed about the news becomes an emotional burden that can lead to symptoms such as irritability, fatigue, insomnia and difficulty concentrating. In some cases, this excess of information can lead to the development of anxiety disorders or aggravate pre-existing conditions.
The phenomenon known as ‘doomscrolling’, or the practice of spending a lot of time on social networks or news portals consuming negative content, aggravates this situation. Constant exposure to bad news keeps the nervous system in a state of continuous alert, which increases stress and affects the ability to relax and disconnect.
Despite the importance of being informed, it is essential to take care of mental well-being, which is why psychologist Sisí proposes different effective strategies that allow you to manage anxiety in the face of negative global news.
– Limit exposure time: “Setting specific times to check the news, rather than doing it compulsively throughout the day, can help reduce the emotional impact,” she says.
– Choose reliable sources: Consuming information from balanced and trustworthy media, limiting the selection to a maximum of two to three sources in different formats (written press, television, radio, etc…) can reduce the negative emotional impact by avoiding exaggeration and misinformation.
– Take digital breaks: Engaging in activities that promote well-being, such as exercise, meditation or reading, can facilitate disconnection and reduce stress.
– Set limits on social media: Using time tracking tools on social media and avoiding alarmist or sensationalist content can help improve mental health.
– Share concerns: Communicating concerns and emotions with friends, family, or mental health professionals can be helpful in processing distress and reducing feelings of isolation.
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