Rik Stevens, CPTSD Mentor

  07948 153103  Studland Rd, Byfleet, West Byfleet KT14 7RE

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Ditch the Drama: Reclaim Your Mind from Negativity

Ditch the Drama

We all know life in the emergency services isn’t exactly a picnic. We see the worst of the worst, the stuff that makes most folks shudder. We deal with it, we compartmentalise (some better than others, let’s be honest), and we get on with the job. But what happens when we switch off? Do we give our brains a break, or do we bombard them with even more drama?

This isn’t a lecture, it’s a heads-up. Because between the telly and the endless scroll of social media, we’re constantly being fed a diet of negativity that’s messing with our heads, especially those of us dealing with the fallout of CPTSD.

The Negativity Bias: Our Brain’s Inner Drama Queen

Here’s the thing: our brains are wired to pay more attention to negative information than positive. It’s a survival mechanism. Back in caveman days, spotting the sabre-toothed tiger was a lot more important than admiring the pretty sunset. This “negativity bias” is hardwired into our brains, and it’s why bad news sticks with us longer than good news.

Now, fast forward to the 21st century. Instead of sabre-toothed tigers, we’ve got soap operas, 24-hour news cycles, and social media algorithms designed to keep us hooked. And what do these things have in common? They’re full of drama, conflict, and negativity.

Think about it: how many episodes of EastEnders have you watched where everyone’s living happily ever after? Exactly. It’s all affairs, murders, and family feuds. And while it might be entertaining in small doses, constantly exposing yourself to this kind of negativity can have a real impact on your mental well-being.

Soap Operas: A Murder a Minute (and a Distortion of Reality)

Let’s be real, the murder rate in Albert Square is higher than most war zones. And don’t even get me started on the frequency of affairs, betrayals, and general mayhem. Soap operas are designed to be dramatic, to keep us coming back for more. But they also create a distorted view of reality.

The average person living in a normal town doesn’t witness multiple murders, kidnappings, or explosions in their lifetime. Yet, in the world of soaps, these events are commonplace. This constant exposure to extreme events can desensitise us to violence and create a sense that the world is a much more dangerous place than it actually is.

For those of us in the emergency services, we already see the dark side of life. We don’t need more of it in our downtime. We need to actively seek out positive experiences to balance things out.

Social Media: The Algorithm of Anxiety

Then there’s social media. Those algorithms aren’t designed to make us feel good; they’re designed to keep us scrolling. And what keeps us scrolling? Controversy, outrage, and negativity. It’s the digital equivalent of rubbernecking at a car crash.

The negativity bias kicks in, and we get sucked into endless debates, arguments, and doomscrolling. We compare ourselves to others’ perfectly curated online lives, leading to feelings of inadequacy and low self-esteem. And let’s not forget the constant barrage of bad news, political outrage, and conspiracy theories. It’s a recipe for anxiety and stress.

For those with CPTSD, the constant bombardment of negative stimuli can be particularly damaging. It can trigger flashbacks, increase anxiety, and exacerbate feelings of hypervigilance. We need to be especially mindful of the content we consume and how it affects us.

Facebook’s Algorithm: A Personal Anecdote

To me, it appears Facebook has changed its algorithms yet again. I have a profile specifically for jokes ( @Rik_Dude1 ) and lighthearted content, but lately, it’s been feeding me, diverting me, to a stream of negativity. It’s actually been helpful in a way, because I now put my phone down much quicker as I simply don’t relate to the content anymore. It’s a stark reminder of how these algorithms can shape our online experience and how important it is to be aware of their influence.

Breaking the Cycle: Finding Your Positive Fix

So, what’s the solution? Do we throw our TVs out the window and delete all our social media accounts? Not necessarily (although a digital detox every now and then is never a bad idea). The key is to be mindful of the content we consume and actively seek out positive experiences.

Here are a few tips:

  • Be aware of your triggers: Pay attention to how certain shows or social media content make you feel. If something consistently leaves you feeling anxious, stressed, or down, it’s time to ditch it.
  • Seek out positive content: There’s a whole world of uplifting, educational, and entertaining content out there. Look for shows, podcasts, and social media accounts that make you laugh, inspire you, or teach you something new. Think nature documentaries, comedy shows, or educational channels.
  • Curate your social media feed: Unfollow accounts that make you feel negative and follow accounts that promote positivity, humor, or inspiration. Remember, you’re in control of what you see.
  • Prioritize real-life connections: Spend time with friends and family, engage in hobbies, and get outdoors. Real-life interactions are far more rewarding than anything you’ll find online.
  • Establish a bedtime routine: Avoid screens for at least an hour before bed. Instead, try reading a book, listening to calming music, or practicing relaxation techniques. This will help you wind down and get a better night’s sleep.
  • Remember the humour: Don’t take everything so seriously. Find the funny side of life, even in the midst of chaos. A good laugh can be incredibly therapeutic.

Here is a simple search for  positive TV

For those in the emergency services, finding ways to de-stress and unwind is crucial. You need to actively counteract the negativity we encounter on the job with positive experiences in our downtime. This isn’t about ignoring the realities of the world; it’s about protecting our mental health and ensuring you can continue to do the important work you do.

So, next time you’re reaching for the remote or scrolling through your phone, ask yourself: is this helping or hurting me? Is this actually what I want to engage with? Choose wisely. Your mental health will thank you for it.

If you or anyone you know are suffering the effects of Anxiety, Stress, PTSD or Complex PTSD ( CPTSD ) then reach out for a no obligation chat to see how CPTSD Relief can help.

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