Tips to Reduce Your Stress Reactions to the News

Between Hurricane Sandy, the election, and everyday drama, watching the news can easily trigger feelings of stress for me. Are you feeling it, too? By design, the media over-dramatizes events in order to hook the audience, whether there is validity to the sensationalism or not. Notice the energy of a news broadcast Ė itís the energy of stress meant to trigger emotional reactions. If we participate by consuming this media regularly, we can find ourselves living in a stress bath. No, thanks!

When we internalize these nerve-wracking ideas and beliefs, we can experience anger, frustration, anxiety, worry, or fear. Itís such a tendency to think weíre being productive somehow when weíre upset, but it actually reduces our capacity to effect productive change. When people get scared or fall into despair, they often feel paralyzed, experience cognitive shut-down, and canít make good decisions. And stressful feelings experienced regularly donít just go away Ė they accumulate. Continuously amping-up negative emotions releases excessive levels of stress hormones like cortisol and adrenalin throughout the body, creating hormonal imbalances, and heart rhythm patterns that are jagged and irregular. We may not sleep as well, feel confused and tired or on edge, have brain fog, and our immune system may become suppressed. The long-play version of this can cause a cascade of physical health symptoms including headaches, gastrointestinal disorders, stress eating, metabolic syndrome, high blood pressure, panic attacks, depression, insomnia Ė chronic modern diseases.

Lady with newspaper

The impact on the heart is another factor. Emotionally, the heart shuts down, which creates jams in communication with others so we donít feel as connected, which leads to loneliness, which loops the cycle of even more stress. On the physical level, this can cause a heart attack.

When people watch or read news that upsets them, what do they often do? They tell their family and friends, spreading drama like an emotional virus so more people get upset. We are unwittingly co-creating a culture of stress and social media is accelerating it by making it even more personally potent and easier to do. We all have someone in our lives that sends the Chicken-Little-Sky-is-Falling emails or Facebook posts regularly. For many of us, the stress bath emotional state has become the norm, so learning how to manage our reactions to news has never been more vital to our health and relationships.

Even as a longtime mediator and psychologist, I was not immune to this influence either. It wasnít until I got tired of yo-yoing between feeling peace and joy in my twice daily meditation practice and feeling the stress overload of my work day in between that I found a new way to respond to stress. I began using the simple HeartMath tools to learn how to release a stress reaction in the moment to regain balance and perceive a more appropriate response to the situation that prevents stress accumulation. I was so impressed with the results that I made my mission getting HeartMath tools to millions of others.

Coming Up – Tools to Reduce Stress


Man and Women chosing path

Here are some effective ways to reduce your stress around the news:

  • Occasionally go on a media diet. Yep, just turn it off. Youíll be happier, guaranteed.
  • Try to catch the stress response when it first starts. The earlier you stop it, the less damage it can do and the sooner you can start feeling optimal again. The more I practice this, the faster I get at noticing and diffusing it.
  • Donít add excessive drama to others by spreading the emotional virus via social media posts or email that might trigger their stress response.
  • Acknowledge the victims in the news story. Donít feel helpless or go into pity; rather, send compassion to them. Itís normal to experience emotions Ė donít suppress them Ė but itís what you do with those feelings that makes all the difference. Connect with your heart and channel the energy into something proactive and productive. If youíre inspired to contribute more, say a donation or volunteering that will help reduce your personal stress and add to the greater good, which will reduce othersí stress.
  • Find an attitude replacement. If your habit is being edgy with people, try practicing kindness towards them with genuine intent instead. Once you have committed to your replacement attitude, allow the feeling of it to come in until the resistance to losing the old one clears.
  • Learn a lightning-fast HeartMath tool to reduce stress in just a few minutes or less with Heart-Focused Breathing from Part 1 of this series.

Women relaxing in grass field

  • Try using the emWaveģ, a HeartMath technology and patented process, to create an optimal state in which the heart, mind and emotions are operating in-sync and balanced. Your heart rhythm patterns display in real time showing you when you are in this high performance state, what HeartMath calls coherence.
  • Give yourself and others more compassion. This brings heart rhythms back into balance and reduces stress for those you treat kindly, as well.

When you manage stress real-time, the energy saved helps restore your balance, clarity and positive initiative. Take care not to judge yourself if you slip backwards into drama at times. Itís okay Ė we all do. Just reinstate your heart commitment to practice, and then move on. Each small effort you make really helps.


Emotions give meaning to our lives. †The power of emotion can enrich our lives beyond measure Ė meaning, color, texture. Understanding the power of your emotions is vital for having a fulfilling, healthy life.† Click to receive this Free e-booklet, The Power of Emotion.


Patricia H.
Patricia H.5 years ago

thanks for sharing

Sue Matheson
Sue Matheson5 years ago


Rita White
Rita White5 years ago

thanks for sharing

Past Member
Christine W5 years ago

Thanks for sharing!

Anna Undebeck
Anna Undebeck5 years ago


Nils Lunde
PlsNoMessage se5 years ago


Summerannie Moon
Summerannie M5 years ago

yup, dont watch or read about it, turn it off and dont buy the paper. Go lalalalalalalalaaaaaahaaa or something like that, when someone mentions it to you and say you dont want to hear b/c its upsetting.

Kathy K.
Kathy K5 years ago

That's easy. Don't watch.

Marie W.
Marie W5 years ago

Turn off.

Christine Stewart

I don't watch the news- but I do skim the newspaper and then read in-depth the interesting articles.