Social media algorithms and the media’s pursuit of “shocking news” views were a problem even before the full-scale war. In the new reality, this has become even more relevant: how not to fall into reading bad news, what to do with emotional exhaustion and empathy depletion, how to set boundaries in communicating with overly anxious loved ones, and how to support yourself if the news knocks you down? We asked psychotherapists Treatfield.
Psychoanalyst Anna Muzalevska
Why do we sometimes compulsively read bad news, even when we know it worsens our mood and offers no new or useful information? How can we break this habit?
Humans have always struggled with uncertainty, and we are no different. For us, Ukrainians, the war hasn't fundamentally changed our mental dynamics, but it has amplified certain tendencies. Our tolerance for uncertainty has significantly decreased, as in survival situations, uncertainty equals danger. Consequently, we crave a sense of control, even if it's an illusion.
This idea remains relevant: seek control in your personal life. How will you spend your free time? What curtains will you hang in the kitchen? Will you go to the ballet or the philharmonic this weekend? Maybe you'll finally dye your hair? Despite the feeling of powerlessness that can sometimes overwhelm us, we actually have direct influence over many small and larger aspects of our lives. This can be a valuable anchor in turbulent times.
Another possible explanation lies in anthropological research. Human survival as a species is partly attributed to our ability to form strong, stable, positive relationships. Belonging to a social group means protection, access to resources, and the ability to contribute to the community.
Our people are currently experiencing prolonged, real trauma, and trauma inherently contains an element of division. Civilians and military, east and west, displaced people and those who stayed—involuntarily sharing a traumatic context, we experience it individually, which can create a sense of separation. Reading about tragedies elsewhere offers a feeling of indirect involvement, a sense of belonging, particularly evident among Ukrainians abroad who don't witness the war firsthand. This can be seen as a less constructive way to maintain connection, to stay on the same wavelength and within the same context.
Regarding the question of what to do, one option is to find more constructive ways to feel involved in the life of the "tribe." Perhaps you can take on the role of a "gatherer" and organize donation events. Or become a "shaman" and take a course in emergency first aid. Some may even find themselves on the path of a warrior, directly fighting the enemy. Everyone must find their place in our struggle—both for the common victory and for their own mental well-being.
Gestalt therapist Oleh Chkhailo
What about "empathy fatigue"—when previously shocking news and events no longer elicit any emotional response? Should we be concerned? Can we, or should we even try to, regain our former sensitivity?
Human empathy makes us human, and its expression connects us. Remarkably, certain neurons in our brains can't distinguish between our pain and another's, or physical and emotional pain. To these neurons, someone else's pain feels like our own. The news we consume can inflict varying degrees of pain, sometimes almost as intense as witnessed suffering.
Research shows that images and videos of war's victims can trigger strong emotions, but also quickly lead to empathy fatigue, especially if overly traumatic. If you're prone to empathic pain, this can be incredibly difficult.
Empathy fatigue can manifest as burnout, depression, apathy, and helplessness stemming from an inability to change the situation. This is often coupled with guilt for not being able to help. Empathic pain itself is exhausting, especially for highly empathetic individuals who literally feel another's pain.
This occurs because emotional overload from constant stress and exposure to traumatic information explains "empathy fatigue" as the body's defense mechanism against excessive stress. Repeated exposure to tragic events can diminish our emotional responsiveness over time.
Should you worry? This is a normal reaction to abnormal circumstances. If temporary and news-related, it's likely a defense mechanism. However, if this state extends to your personal life and emotions in general, it needs attention.
Do you need to regain your "sensitivity"? Sensitivity to others' pain is crucial to our humanity. But you can't force compassion if you neglect your own emotional well-being. We should learn to balance empathy with self-care.
How can you cope? Limit news intake: set time limits or reduce content, choosing less sensational sources. Shift focus to action: concentrate on specific actions to regain a sense of control. Seek support: talking with others who share your feelings can reduce stress.
Gestalt therapist Kateryna Rozhkova
How can we handle loved ones who compulsively consume low-quality information (from unverified panic news to fortune teller predictions) and then worry, inducing extra stress in themselves and in others?
I'm reminded of my own teenage experience. After class, a classmate told me about russian war crimes in Chechnya. Shocked, I told this story to my grandmother, who dismissed it: "Katya, those are just a teenager's fantasies. That couldn't happen. Besides, they wouldn't lie to us on TV Channel One!"
It seemed I was consuming "questionable" content while she trusted a "reliable" source that "never lies." Such models persist, where people choose specific opinion leaders as authorities and listen only to them, accepting their information unquestioningly.
Talking to loved ones, first, consider your communication goals: convincing, reassuring, or preserving your own peace of mind?
If you feel confident and resilient to anxiety, you can engage with curiosity. Ask clarifying questions: "Where did you read this?", "The author claims it's from the Times—let's see the full article," "Are there other experts who could interpret the stars? I'd be interested in hearing different perspectives." This can encourage them to critically evaluate information and reduce anxiety.
Sometimes humor helps, allowing you to expose the absurdity of toxic information and share a laugh.
Perhaps you experience a whirlwind of complex emotions: anger and disgust toward those who create questionable content; outrage at loved ones who consume information without fact-checking; and a sense of powerlessness to change the perceptions of those already overwhelmed by fear-mongering, unable to process it independently, and eager to share it.
You might simultaneously feel a range of intense emotions. This can lead to condemnation ("Why are you listening to this?!") or arguments ("Here are three hundred counterarguments!"). Dialogue can change into polemics, sometimes heated, especially when you're exhausted. Regularly processing large amounts of frightening, anxiety-inducing content requires psychological resources.
Here, it's important to increase the pause between impulse and reaction. Take a few deep breaths, focus on your bodily sensations, and mentally process what you've heard. If you lack the energy to absorb another's anxiety, say so directly, but kindly. Setting boundaries is essential.
If you catch the panic wave, feel anxious, and become irritated by the resulting psychological state, you likely need to set boundaries around high-panic communication.
Expect possible resentment, even accusations. This is unpleasant, but boundaries are like the oxygen mask you're advised to put on yourself first. By setting boundaries, you model information hygiene. The other person may eventually learn from you, if they choose to.
Gestalt therapist Anastasiia Pohodina
How can we cope when news (like a distant tragedy or a famous person's death) unexpectedly throws us off balance? What psychological techniques can help us weather this emotional storm?
When our brains encounter emotionally charged news, even if unrelated to our lives, they react as if it were personally relevant to us. This is rooted in evolutionary survival mechanisms: how we perceive threats, process emotions, and prepare for potential danger.
Giving yourself time and space to regain emotional equilibrium is crucial. Several psychological techniques can help:
- Breathing exercises: Simple deep breathing calms the nervous system. A helpful technique is "box breathing": inhale through your nose for four counts, hold for four counts, exhale through your mouth for four counts, hold for four counts. Repeat this cycle for four to five minutes, especially for anxiety relief.
- Accepting emotions: Allow yourself to feel pain or shock, but don't dwell on these feelings. Acknowledge your emotions without judgment, giving yourself permission to feel them.
- Finding support in reality: Focus on your immediate surroundings: a safe environment, family support, or everyday things that provide stability.
These techniques can reduce anxiety and facilitate a return to normal functioning. The key is self-compassion and acknowledging your right to experience these emotions.
Shocking news can undermine our sense of security. Gestalt therapy focuses on restoring this sense of security by helping individuals become aware of and experience the present moment. Therapy provides a safe space to explore emotions, needs, and experiences without judgment. Through awareness and attention to bodily sensations, the therapist helps clients reconnect with themselves and the world, strengthening inner support and confidence.
