In today’s fast-paced world, we’re constantly flooded with news from every direction—social media, TV, podcasts, and more. It can feel impossible to escape the nonstop flow of information, and for many, this leads to increased anxiety. As someone navigating a neurodivergent mind, I often struggle with how to handle this overwhelming surge of news. I always have. I remember my first existential crisis thought. I asked my Mom what happens when you die and while I don’t remember her reply the feeling of ice down my spine is burned into my soul. I was eight.

When anxiety levels rise due to the relentless news cycle, well-meaning friends and family often offer the same advice: “Just relax” or “Take a break from the news.” While this may sound simple and straightforward, it can feel dismissive to those of us who experience anxiety or ADHD. The implication is that we can simply switch off our feelings and concerns with a flick of a switch. I get the impulse to say it, it comes to mind for us too. Do you think I am not SCREAMING at myself on the inside to just relax? Did you think thats not a thought that has occurred to me in multiple scenarios in my life, NOTHING coming from my rational adult mind is saying lay on the floor in the fetal position and remember every single thing that could go wrong in life, and then here we are.

For many neurotypical individuals, taking a break from the news or engaging in self-care activities can be effective strategies for managing stress. They might find that stepping away from their screens allows them to recharge and regain perspective. This approach can help them feel more grounded and less affected by external chaos. I’ve seen the methods everyone has suggested work, a lot worked well with people I knew to have heightened anxiety, I have SEEN the benefits.

However, for those of us who are neurodivergent, the situation is often more complex. The advice to “just relax” can feel like a foreign language when our brains are wired differently. Anxiety can manifest as racing thoughts or an inability to focus on anything other than the distressing information we consume. This makes it challenging to simply “turn it off.”

For many neurodivergent individuals, there’s a compulsion to stay informed about current events—often driven by anxiety about missing crucial information. This need can lead to excessive news consumption, where checking updates becomes a ritual rather than a choice. Ironically, this behavior can exacerbate feelings of distress rather than alleviate them. Like I GET that the room is on fire, I can feel the heat of it, and you are RIGHT that the room will be on fire whether I’m looking at it or not, HOWEVER if I’m not looking at it how do I know if a spark will land on me. (That metaphor works on multiple levels, my high brain is giving itself a high five lol)

Hyperfixation is another common experience for those with ADHD or anxiety. When something captures our attention—like a troubling news story—we may find ourselves fixated on it for hours or even days. This rumination can lead us down a rabbit hole of worry and fear, making it difficult to engage in other activities or enjoy moments of peace. It follows you whether you want it to or not any the second you relax that control just a little in your mind the bad thoughts have the clearance they need to invade.

The sensory overload created by constant notifications and alerts can further complicate our ability to cope with anxiety. The barrage of sounds and visuals can feel overwhelming, leading to heightened stress levels and an increased sense of panic. It’s as if our brains are on high alert all the time, making relaxation nearly impossible.

Interestingly, the advice to avoid news altogether can create its own set of challenges. For some neurodivergent individuals (myself included) , avoiding distressing information doesn’t eliminate anxiety; instead, it may lead to increased worry about what we might be missing out on or how we might be unprepared for future events. If I don’t know whats coming at me how can I prepare for the inevitable pop up derailments that follow me around like a rain cloud.

The phrase “just relax” often comes from a place of care but can feel frustrating and invalidating for those dealing with anxiety or ADHD. It minimizes the complexity of our experiences and implies that we lack control over our emotions when, in reality, we’re navigating a much more intricate landscape. On top of that it makes me want to look at them and say ‘REALLY? OMG YOU’RE RIGHT THATS THE ANSWER! Thank you SO much now I am cured’

Ultimately, it’s essential for friends, family members, and healthcare providers to recognize that everyone experiences anxiety differently. Acknowledging these differences can foster better communication and support systems that allow neurodivergent individuals to express their needs without feeling judged or misunderstood.

Strategies to Help:

1. Mindful Media Consumption: Set specific times during the day when you check the news instead of allowing it to infiltrate every moment.
2. Curate Your Information Sources: Choose reliable sources that provide balanced reporting without sensationalism.
3. Practice Grounding Techniques: Techniques like the 5-4-3-2-1 method (identifying five things you see, four things you hear, etc.) can help anchor you in the present.
4. Engage in Absorbing Activities: Pursue hobbies that require focus—like painting or reading—to provide a healthy distraction from distressing thoughts.
5. Seek Support: Talk openly with understanding friends or mental health professionals who respect your experiences and offer guidance tailored to your needs.
   

There’s little we can do for much of life beside hang on for the ride but distraction can work wonders. I throw myself into finding the best deals. My mind hasnt quieted enough to help me read which is my favorite down time activity, thoughts are too loud for the book words to penetrate the frustrating shell over my brain. Hang in there guys, lets build a community of people who listen and support rather than rush to judge. I’m always happy to hear what helps for you guys, lets share strategies! Til next time gang. Take care of yourselves, and each other.