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Have you noticed how much hate there is in the world right now? It seems like wherever you go there is evidence of hate. I’ve seen many people online talking about how tired they are of all the hate. It’s hard to avoid. And that energy does take a toll, physically, mentally, and emotionally. It creates a phenomenon called “hate fatigue” where individuals become mentally and emotionally exhausted from the constant exposure to hate speech, discrimination, or negative news about hatred and bigotry.
What are the symptoms that you are experiencing hate fatigue?
Emotional Numbness
When a person experiences emotional numbness it becomes difficult to feel both positive and negative emotions. When experiencing hate fatigue it is common to feel detached or desensitized to incidents of hate. This can be a protective mechanism used by the mind to shield it from the overwhelm and trauma of chronic exposure to hate speech. Those who are energetically sensitive are even more at risk of numbing out emotionally.
Burnout
When you experience burnout, it is common to feel drained, overwhelmed, and unable to cope with anything related to hate. It’s not uncommon to become more easily irritated when exposed to hate speech or negative news. You may even find yourself becoming more cynical.
Apathy
The increase in hate and negative news can lead to apathy. Apathy is a state of indifference where a person shows a lack of interest, enthusiasm, or concern about various aspects of life, in this case, hate speech, bigotry, negative news, and discrimination. People experiencing apathy may feel unmotivated, finding it difficult to engage in or care about things that once mattered to them. It can affect personal relationships, work performance, and overall quality of life. People in a state of apathy due to hate fatigue simply don’t have the energy to respond to the hate anymore.
Anxiety and Stress
It is common for someone experiencing hate fatigue to also experience increased levels of anxiety or stress due to constant exposure to negativity. Prolonged periods of stress are damaging, not only mentally and emotionally, but physically as well. The stress caused by hate fatigue can lead to chronic fatigue, sleep issues, headaches, muscle pain, appetite changes such as overeating or not eating enough, and lowered immune response just to name a few.
Avoidance
Some people go as far as deliberately avoiding news, social media, or discussions that involve hate speech or discrimination. I do this! It can just be so overwhelming to see so much negativity and hate in the media. The negativity and hate just get so bad online at times (like during an election year) that I avoid anything to do with it. I simply cannot tolerate any of it, so I turn it off! Do you ever do that?
So you realize now that you may be struggling with some hate fatigue. But how do you cope with it in healthy ways?
Healthy coping strategies
Make self-care a priority!
Prioritize activities that promote your mental and emotional well-being. Participating in activities such as exercise, hobbies, and relaxation techniques can help a lot!
Limit Exposure
Set boundaries on the amount of time spent consuming news or engaging with content that involves hate. This is about healthy balance! I have begun paying more attention to how I’m feeling while I’m online.
Seek Support
Connect with friends, family, or support groups to share experiences and receive emotional support. One thing to be careful about is that you don’t just vent to others about the negativity and hate. Focusing on more hate will not get rid of all of the negativity and hate. It will increase that energy! It may be more helpful to find groups or individuals to do positive things with instead. Find a friend you can laugh with. Find a group of friends that you can go and do fun activities with.
Professional Help
It can be very easy to get overwhelmed by all of the negativity in the world right now. And it does not mean that you are broken or weak to seek professional help if you are struggling as a result. Consider seeking therapy or counseling to manage stress and emotions related to hate fatigue. This type of stress has a big impact on the nervous system. Some therapists specialize in nervous system dysregulation or somatic experiencing that may be able to provide a different type of help. If
Take action
Engage in positive activism or community work to counteract hate and promote inclusivity and kindness. Go and volunteer to help those in need. Work with groups that support marginalized communities or those who could use assistance. Some good ideas are to volunteer at a soup kitchen, walk dogs for an animal shelter or rescue, or go and spend time with the elderly who may be lonely. There are lots of opportunities to serve others who need it. These types of activities can be very fulfilling and can be a helpful way to overcome hate fatigue.
You do not have to continue suffering from the impacts of hate fatigue! Take some time to take care of yourself and you can let go of the stress that has resulted from your exposure to all of the negativity in the world. And you deserve to feel better!