We are genetically programed to attend to and assess the potential for harm in our immediate surroundings. It’s our survival instinct at work. But in our media drenched world, is there such a thing as being exposed to too much violence? Can too much exposure be harmful? Current research in this area points to some not so surprising negative effects.

Every single day, whether we realize it or not, we are visited by, witness, and are affected by violence. At times the media overload is what is portrayed on the local news; an auto accident and death, a robbery, a noteworthy story of a murder and suicide. At other times, the violence is extraordinary and pervasive, breaking into all communication channels to demand our attention: 9/11, The Brussels Attacks, the suicide bombings in Paris, the London bridge attacks, Stockholm, shootings in schools and workplaces (just to name a few), and now the Alexadria shooting.

We are so accustomed to this ongoing flow of violent media overload that we may not notice the effects on our body, mind and spirit; the sense of edginess that lasts for hours when a customer ahead of us takes too long, our growing intensity of frustration with routine traffic, leading to epithets and obscene gestures, and our over-reactivity to a child’s usual minor misbehavior, later, leading to self-shaming thoughts.

More and more research points to the harm that constant exposure to reports of violence causes physically, emotionally and spiritually to each of us.  Renowned trauma expert Kaethe Weingarten, Ph.D. has coined a term, “common shock”.  Unknowingly, we have grown accustomed to this barrage of sensory overload and come to believe that violence has become a part of what to expect and accept in our daily lives. And the results of this over exposure can have cumulative and lasting unhealthy results: Excessive worry, sleep disturbance, high blood pressure and over reactivity to minor stressors, to name a few. Our heightened state of stress and “defensiveness” then becomes the new base for reacting to daily stressors with an overreaction of emotion and irrational thinking.

So, should we continue to accept the invitation by radio, television and social media to expose ourselves to this? Don’t. We have the power to make choices and lower the base level of stress we carry forward in our lives. Overcoming our natural inclination to cover our eyes, yet peek through our fingers at violence is difficult, but with some simple tools we can move to a healthier and lower stress level.

Here is a 5 step process to break the pattern of what can be called, “Media Overload “or MO.

1. Recognize all media violence as an invitation and ask yourself, “Am I being invited to a ‘MO’ and do I need to go?”
2. Take action, disconnect from the source.
3. Take several slow, deep breaths in and out.
4. Repeat- “I am safe, I am calm, I am at peace.”
5. Reconnect with your immediate safe surroundings using your five senses.

Attend to the sights, sounds, smells, tastes and body sensations that are “the safe here and now”.

With practice and patience we can gain an awareness and control over Media Overload and better manage the routine stress of our lives.

Related Articles:

What Constant Exposure to Negative News is Doing to Our Mental Health. Carolyn Gregoire, HuffPost Science 02/19/2015

Negative News Overload: Turn Off, Take Action-Mayo Clinic News Aug 13, 2015

Why the Modern World is Bad for Your Brain. Science-The Guardian Jan 18, 2016