Escape the Noise: How to Find Calm in a Chaotic World

I'll admit I really struggled. It was hard to get motivated and quite often a task to simply get out of bed this January. We're told, this is often the way around Blue Monday, when many people can find it a difficult and depressing time.

The cold weather, the dark days––and certainly in the UK at least––the constant negative news.

Ok. Richard! keep it light...Yeah, not the most positive way to start off February, right?!

But it doesn’t have to be like that. So after the chaos of January, let's have a bit of Calm this month, before we get too deep into the year. Take some time to stop. To breathe. To take control of what you can, and accept the reality of what you can't.

I hope this post helps you find your calm.

How to remain calm this month

Are you reading, watching news or doomscrolling on social media more than normal? Or are you avoiding it all, as you feel everything that's going on is too downright depressing? A constant stream of news which–even if it is positive–can so easily distract us from our priorities and ultimately drain us.

That was me in January. I spent far too much time, either watching news streaming site, listening to podcasts, or on social media. For me it was more out of excitement than negativity, as I've been very encouraged with the pace of change in the USA. Quite a contrast to the 'more of the same–but worse,' in the UK.

It's easy to get outraged over political decisions you have nothing to do with and seemingly no hope of changing. So regardless of whether you agree or disagree with my quick assessment in the paragraph above, here's a few tips to help you remain calm, not just this month, but beyond.

1. Take a break

There are times when you just need to shut off. Consuming a lot of negative news (as lets be honest, most news has a negative slant) is proven to be bad for us, even to the point of making us physically and mentally unwell, as this article in Psychology Today suggests.

You would not be alone in avoiding the media. Many of the legacy media are shedding viewers or readers in droves. Take Sky News for example. Once a flagship news channel in the UK, now fighting for its life, in the same way as CNN and MSNBC in the US. Just to note, the BBC only exists due to the licence fee. In my opinion, they would be going much the same way as Sky News and CNN if they were privately funded.

But regardless of the status of media channels, you need to look after yourself. So if switching off is the best thing, do it. It doesn't have to be forever.

Try these: If you feel you are getting too much outrage and need a sense of calm, for 1 week, avoid news altogether. This includes, online papers, social media news feeds, and TV (which includes YouTube.) Just switch off. I assure you. Life will go on!

If you need support in this, can I recommend the 5 Day Digital Detox Challenge, by Consciously Digital Institute as a collective way to reduce your digital device use, including news obsession. Just for transparency, I received my coaching certificate through this company and still work with them today. They are a wonderful organisation.

Now if you don't want to take a break, here are a few options to still help reduce the outrage.

2. Change perspective

This is HUGE! One of the reasons we can get outraged about the news is that we can often get stuck in our own echo chamber. We view the same channels. We see all the same negative talking points about 'the other side.' 

If you're a Guardian reader, you stick with that. If you're more aligned with the Telegraph, you think they are the most truthful. Same with BBC vs GB News etc. It's easily done. We get used to our routines. Not many of us have the time to assess everything.

However, looking at or reading something different can really help to change your perspective, giving you clarity and bringing you closer to the truth. Note: This doesn't have to be purely about news, but any subject which could even relate more closely with your business. 
(As another note, a great book which gives more practical help and research in this area, is called How to Think, by Alan Jacobs. I highly recommend reading it.)

But back to looking at a different perspective...for example, if you dislike Donald Trump, try watching Fox News alongside with what you might normally watch, such as the BBC or CNN. For me it's the other way around. I try and tune in to the BBC and read articles from the Guardian, as even though I know I may disagree with much of it, it helps me to see what other people are really thinking, not just what I think they're thinking. Point 3 below covers this even more.

But, seeing both sides can help to reduce the outrage. It means you are taking seriously the opposite view rather than resulting to name calling, as has often been the case in recent elections both sides of the channel.

Try this: For one week, whenever you would watch or read the news, change the channel. Watch GB News instead of BBC. Watch CNN instead of FoxNews. Or do the same for podcasts, and online newspapers.

Another option here, is some of the new news aggregator services that promise to show up a publications bias. I'm currently trying out Ground News, which looks good so far. You can select your preferences and it will indicate your blind spots––the stories you're missing by only viewing certain publications stories. It may work out to be a great timesaver.

3. Argue the opposite

Taking that last point that bit further, rather than just listening to the other side, see if you can argue it.

As a writer, some of my characters have completely the opposite point of view to me. If you read some dialogue from a particular antagonist in specific scenes, you may get a totally wrong impression of what I (the author) think about a subject.

This is crucial to creating realistic characters. They can't just have a superficial belief system. There has to be a depth to their worldview. It has to be realistic. For me to write this, I have to be able to argue the opposite point of view, and to do that, I need to understand it.

Try this: If you dislike what Labour are doing that will impact small business (raising minimum wage, increasing NI from April, etc.,) make the argument for it. If you like it, make the argument against it. Do the same for other divisive subjects like immigration, or an issue specifically related to your work.

More close to home...let's say you've just lost a contract. Make the argument on behalf of the company as to why you should have lost the contract. This is just for yourself. Instead of staying angry, look at it from their point of view–whether it's unjust or not. It will help you gain a sense of perspective and reduce your anxiety.

4. Replacement method

You know the myth about screen time: people try too much to reduce it, when in actual fact, if you can focus on what you could be doing instead of 'having to reduce screen time,' this can be far more effective.

For example, instead of thinking you need to stop watching news, or doom scrolling on Instagram, try saying I want to go out for more walks. Or I want to read more. Then do it.

This has worked for me. Even right now as I write this, I am sitting in Pret A Manger, as if I were at home at this time, there would be more opportunity for me to doom-scroll, either on Instagram or news sites. So I have replaced the doomscrolling with getting out the house and sitting in a cafe. Far more productive––even if it costs me more!

Try this: Assess when you most find yourself doomscrolling, either with news or cat videos! Think of a task you would prefer to do, and for one week, do it. Just focus on one week. Don't think about changing your habit forever. See how you get on.

Final thoughts 

Life can be stressful. You may have family challenges, struggles at work––or trying to get more work. You may be going through a mid-life crisis struggling to grasp your purpose on this tiny spherical planet of ours, we call home.

Or you may be highly energised and focused––though more of us seem to be struggling with one thing or another at present.

Either way, this new month is another opportunity to reset and set in motion those things that can help you stay calm, collected and have clarity on your mission.

Lets take control of what you can, and accept the reality of what you can't. So which tasks will you try out? Do you have any other suggestions? Please share it in the comments.