Tips to Manage Emotional Triggers and Stay Balanced
In the last three days since the inauguration, there has been a flood of emotionally triggering news coming out of Washington, D.C. As a journalist, I was taught early on to “deal with the emotion” and soldier on stoically, no matter how difficult the story.
Many of the news stations I worked for praised me for my ability to connect with viewers by crafting emotional, heartfelt stories. However, those stories often came with a heavy emotional toll. One that stands out vividly was interviewing a mother whose six-year-old son had been killed in a school bus accident. Covering the funeral, I saw the smallest casket I’d ever seen. The grief in that church and the raw emotion of the people who allowed me to share their story stayed with me for years.
The Emotional Toll of Journalism
Day after day, month after month, covering stories of tragedy—shootings, fires, weather disasters—left me carrying emotional baggage. I don’t think my news directors or managers fully understood the weight of this work, even though they valued my ability to do it well.
Growing up in a Judeo-Christian household, faith and prayer had always been my go-to for managing life’s challenges. My father was a minister, and my mother was deeply involved in the church, so prayer was part of my foundation. But as the emotional toll of my work mounted, I found that “praying it away” wasn’t enough.
Discovering Meditation as a Tool for Emotional Balance
Curious about the intersection of science and spirituality, I began exploring meditation as a way to address the emotional trauma I experienced as a street reporter. I’m by no means an expert, but I can confidently say that meditation works for me—and it doesn’t require abandoning faith or sitting in a lotus position. For me, meditation is simply a tool for staying emotionally and physically healthy.
Science tells us that we are energetic beings, and other spiritual teachers have shared that emotions can indicate whether our energetic systems are in balance. I’ve learned to notice where emotions manifest in my body, which has helped me handle certain situations both on and off the job.
Three Tools to Protect Your Emotional Well-Being
If you’re feeling emotionally triggered by the news, here are three strategies I’ve used as a journalist to stay emotionally safe:
1. Turn Down the Sound and Use Captions
If watching a report or news conference is triggering, mute the sound and read the captions instead. This allows you to process the information without being overwhelmed by triggering tones or words.
2. Find Written Reports
If captions aren’t available, seek out written articles or reports about the event. Reading the information can help you stay informed without exposing yourself to emotionally distressing audio or visuals.
3. Detach and View It as a Show
When you can’t avoid the triggering environment, pretend you’re watching a fictional movie or TV show. Detach emotionally and focus on gathering the facts you need. Once you have the information, step away as quickly as possible.
Daily Practices for Emotional Health
Even after using these tools, I make it a point to check in with myself daily—usually in the quiet moments at the beginning and end of my day. This self-reflection often includes meditation to release emotional tension. There are many ways to meditate, and it doesn’t have to follow any strict rules.
Just as we pay attention to the food we eat, it’s essential to consider the “diet” of what we watch, listen to, and read. All of it impacts our physical and emotional well-being.
Closing Thoughts
The constant stream of news can be overwhelming, especially during emotionally charged events. But by taking intentional steps to protect your emotional health, you can stay informed without compromising your well-being.
I hope these tools help you as much as they’ve helped me. Remember to pause, reflect, and prioritize your mental health—it’s the foundation for everything else in life.
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