Gas prices rise after Iran strikes; primary results; how to stop overthinking; and more

Summary

Podcast Summary: The 7 – March 4, 2026
Host: Hannah Jewell (The Washington Post)

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Episode Overview

In this episode, Hannah Jewell brings listeners the seven top stories shaping the day, with a focus on escalating conflict between Israel and Iran, political developments in US primaries, economic fallout from war, landmark legal decisions, shifts in public health trends, unseasonably warm weather, and expert-backed strategies to stop overthinking. Delivered in a concise, engaging style, the episode highlights both breaking news and practical insights for listeners.

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Key Stories and Insights

1. Escalating Attacks in the Middle East

• [00:32 – 03:00]
  • Ongoing violence between Israel and Iran with new bombings in Tehran and Beirut.
  • Iran retaliated with strikes on Persian Gulf states.
  • The US closed its embassies in Saudi Arabia and Kuwait for security reasons; an apparent drone strike sparked a fire at the US Consulate in Dubai.
  • The State Department is working to evacuate stranded Americans in multiple countries.
  • President Trump, when questioned about the lack of evacuation plans, responded, “it happened all very quickly.”
  • The conflict has resulted in casualties, including six US service members killed in a drone attack in Kuwait.
  • In Minab, Iran, a large crowd mourned after a deadly airstrike on an elementary school. Iran reports over 150 people, including many children, were killed.

“It happened all very quickly.”
— President Donald Trump on the lack of evacuation plans ([02:17])

2. Economic Impact: Rising Gas and Oil Prices

• [03:00 – 03:17]
  • The conflict represents the biggest US military action since Iraq in 2003 and is causing oil and gas prices to surge—regular gas now averages $3.11 nationally, the highest since October.
  • President Trump downplayed economic worries:

“If we have a little high oil prices for a little while. But as soon as this ends, those prices are going to drop, I believe lower than even before.”
— President Donald Trump ([03:00])

• The host notes the risk that war will raise energy costs and fuel inflation, impacting Americans and the upcoming midterms.

3. Primary Results: Texas Senate Race and Runoffs

• [03:17 – 05:12]
  • Arkansas, North Carolina, and Texas held significant primaries.
  • Texas Democratic State Rep. James Talarico won the Democratic Senate primary, defeating Rep. Jasmine Crockett.
  • Talarico’s victory speech highlights a message of hope:

“The people of our state gave this country a little bit of hope and a little bit of hope is a dangerous thing.”
— James Talarico ([04:23])

• The Republican Senate nominee is undecided: Incumbent John Cornyn and AG Ken Paxton are heading to a runoff, pushing the contest to May 26.
• Full results are available via the show notes.

4. Landmark Conviction: Parent Found Guilty in School Shooting

• [05:12 – 05:29]
  • The father of accused Georgia school shooter Colt Gray was found guilty of murder on 29 counts, including two for second-degree murder.
  • The prosecution argued he was responsible for failing to secure his son’s gun and ignoring red flags about mental health.
  • This marks a first-in-the-nation legal precedent for holding a parent criminally liable in a school shooting.

5. Flu Surpasses Covid for Hospitalizations

• [05:29 – 06:36]
  • The US experienced a severe flu season, with more hospitalizations than Covid-19.
  • Unusual flu mutations reduced vaccine effectiveness; meanwhile, Covid has mutated less and immunity remains relatively strong.
  • Declining vaccination rates raise concerns for both illnesses; Covid remains a risk due to its potential for long-term organ damage.

6. Record-Breaking Warm Weather—With a Caveat

• [06:36 – 07:18]
  • Much of the US will see temperatures in the 70s, 80s, and even 90s, breaking over 500 records across 40 states.
  • At least 90 million people will see 80-degree temperatures this stretch.
  • The host warns that winter isn’t done—polar vortex may bring a return to cold, snow, and ice by next week.

“So make sure you soak up as much vitamin D as you can while the good times last.”
— Hannah Jewell ([07:16])

7. How to Stop Overthinking: Expert Advice

• [07:18 – 08:23]
  • Overthinking is a common, exhausting problem.
  • Expert tips include:
    • Recognition: Identify when and how you’re overthinking.
    • Mental Time Travel: Ask yourself how you’ll feel about an issue in a week/month/year (per psychologist Ethan Cross).
    • Self-Distancing: Speak to yourself in the second person.
    • Change Your Environment: Alter context to reset your thoughts.
  • Further resources and advice are available in The 7’s newsletter.

“The first step, experts recommend, which almost sounds a little overthinky in itself, is to notice when and how you are overthinking in the first place.”
— Hannah Jewell ([07:44])

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Memorable Moments and Quotes

• President Trump’s rationalization of high gas prices:
  “If we have a little high oil prices for a little while. But as soon as this ends, those prices are going to drop, I believe lower than even before.” ([03:00])

• James Talarico’s victory message:
  “The people of our state gave this country a little bit of hope and a little bit of hope is a dangerous thing.” ([04:23])

• Expert encouragement on overthinking:
  “The first step, experts recommend, which almost sounds a little overthinky in itself, is to notice when and how you are overthinking in the first place.” ([07:44])

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Timestamps for Major Segments

• [00:32] Middle East conflict: Israel, Iran, and US response
• [03:00] Economic fallout: Oil and gas prices
• [03:17] Election results: Texas primaries and Senate races
• [05:12] Legal first: Parent convicted in school shooting case
• [05:29] Flu season dominates over Covid-19
• [06:36] Unseasonably warm weather ahead
• [07:18] Strategies to manage overthinking

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For more details and daily updates, listeners are encouraged to check out The 7’s newsletter.

Transcript

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[Hannah Jewell]

Israel and Iran are escalating their attacks in the Middle East. That's where we're starting the seven from the Washington Post, I'm Hannah Jewell. It's Wednesday, March 4th. Let's get you caught up with today's seven stories. It is another violent day across the Middle East. This morning, Israel said it was bombarding more targets in Tehran and Beirut from following its announcement it would send ground troops deeper into Lebanese territory. Iran also launched a fresh barrage of retaliatory strikes that hit Persian Gulf states. Yesterday. The US Closed its embassies in Saudi Arabia and Kuwait, and a suspected drone strike caused a small fire in a parking lot at the US Consulate in Dubai. The State Department is working to facilitate charter flights for American citizens stranded in the United Arab Emirates, Jordan and Saudi Arabia. In the Oval Office yesterday, a reporter asked President Donald Trump why there wasn't an evacuation plan for thousands of Americans in the region before the war began. Trump replied it happened all very quickly. Meanwhile, the death toll is mounting and now includes six US Service members killed in a drone attack in Kuwait. The Pentagon confirmed the names of four of them yesterday. And in the southern Iranian city of Minab yesterday, thousands of people gathered in the streets to mourn the victims of an airstrike on an elementary school. Iran reported that more than 150 people, including many children, were killed in that attack. On Saturday, a U.S. official said the military was looking into reports of civilian harm. President Trump said the war may have an economic toll for American that's number two. The conflict in Iran is the largest U.S. military action since the invasion of Iraq in 2003. It is pushing oil prices higher and weighing down the stock market as midterm elections loom later this year. Yesterday, Trump conceded that Americans might feel an economic impact. Here he is in the Oval Office downplaying those concerns.

[President Donald Trump]

I tell you what, I have never had more compliments on something I people felt it's something that had to be done. So if we have a little high oil prices for a little while. But as soon as this ends, those prices are going to drop, I believe lower than even before.

[Hannah Jewell]

Prices for crude oil and gasoline have jumped in the last two days. The price of a gallon of regular gas increased to $3.11 on average across the nation, according to AAA. That's the highest since mid October. Those rising prices marked a shift from the last several months when declining energy prices helped moderate inflation. Number three Results are coming in from the first primaries of the midterm elections yesterday. Voters went to the polls in Arkansas, North Carolina and Texas. The most closely watched races were in Texas, where contentious Republican and Democratic primaries started to set the tone for November. Texas State Representative James Talarico won a primary to become the state's Democratic nominee for U. S. Senate. He defeated Representative Jasmine Crockett, who has become a viral antagonist to President Trump. Here is Talarico speaking before the race was called tonight.

[James Talarico]

The people of our state gave this country a little bit of hope and a little bit of hope is a dangerous thing.

[President Donald Trump]

I want to thank y'.

[Hannah Jewell]

All.

[James Talarico]

Thank you for being here. Thank you for being in this fight. God bless y'.

[Hannah Jewell]

All.

[James Talarico]

Thank you.

[Hannah Jewell]

Talarico's Republican opponent is still uncertain. The Republican primary between incumbent Senator John Cornyn and the state's firebrand, Attorney General Ken Paxton, is headed for a runoff. So this heated and intensely personal primary contest won't be over till May 26. You can find all the key results and takeaways from yesterday's contests in our newsletter today. Just follow the link to that in our show. Notes.

[Courtroom Narrator/Reporter]

Number four in the Superior Court of Bexar County State of Georgia vs Common Gray case number 24 CR593P Jury verdict Count 1 Murder in the second degree. We the jury find the defendant guilty.

[Hannah Jewell]

Count 2 the father of an accused Georgia school shooter has been found guilty of murder. Colt Gray is a teenager accused of killing four people at a Georgia high school in 2024. Yesterday, his father was convicted of murder in connection with that shooting. The elder Colin Gray was found guilty on 29 counts, including two counts of second degree murder. He faces a maximum of 180 years in prison. Prosecutors argued that Colin Gray should be held responsible because he failed to secure his son's gun and because he ignored red flags about the teen's deteriorating mental health amid a turbulent home life. This is a landmark victory for prosecutors. The case was a first in the nation effort to bring murder charges against the parent of an alleged school shooter. Sentencing for Colin Gray has not yet been scheduled. His son Colt, who faces four counts of felony murder and other charges is still awaiting trial. The US Had a brutal flu season, while Covid made a smaller impact. That's our fifth story. For the second winter in a row, flu surged, causing more infections and hospitalizations than Covid. That's according to CDC data, the flu surge has been fueled in part by unusual mutations, which the annual flu shot offered less protection against. On the other hand, Covid has mutated less in the last two years, so people's immunity from infection or vaccines has kept up better. But it's too soon to say whether flu will continue to dominate the winter. Slipping vaccination rates could weaken protection against both diseases. And unlike flu, which is primarily a respiratory illness, Covid can affect multiple organ systems, including the heart, brain and gastrointestinal system. So flu's dominant threat in hospitalizations doesn't tell the whole story of Covid's ability to do long term damage. 6 In much of the US it's suddenly going to feel like spring or summer. We made it. After a long, harsh winter for Easterners, temperatures are forecast to surge into the 70s, 80s, and even 90s later this week into next. More than 500 temperature records are forecast to be neared tied or broken across parts of 40 states, and at least 90 million people can expect temperatures in the 80s at some point during this stretch. But winter hasn't finished with us yet. The polar vortex could send frigid air back into the US by the end of next week, along with the potential for more snow and ice. So make sure you soak up as much vitamin D as you can while the good times last. And at number seven, if you're an overthinker, there are steps you can take to give your brain a break. If you have one of those pesky inner voices that just won't shut up, you may know how exhausting overthinking can be. Worrying about the future or overanalyzing the past can take a big mental toll, activating stress and leaving you wiped out. So we looked for expert advice to help you tame the brain. The first step, experts recommend, which almost sounds a little overthinky in itself, is to notice when and how you are overthinking in the first place. Once you've done that, you can fight back. Psychologist Ethan Cross recommends mental time travel. That's asking yourself how you'll feel about a situation in a week, a month or a year. Maybe. Then it won't be so bad. He also recommends making distance from yourself by addressing yourself in the second person. Or you can change your environment to take back some mental control. For even more helpful advice on taming your brain, head over to Today's newsletter. Alright, you're all caught up. Before you go. Don't overthink it. Let your thumbs navigate you to the review section wherever you are listening to the seven and leave us a nice rating. We always appreciate it. I'm Hannah Jewell. I'll meet you back here tomorrow.

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[Safeway/Albertsons Announcer]

app Safeway and Albertsons have made saving easier than ever with great savings on family favorites this week. 16 ounces sweet strawberries are two for $5 member price. And don't miss the incredible deal on Signature select boneless skinless chicken breast value packs for two. 97 per pound limit. One plus medium avocados or mangoes are five for $5 member price. Fresh and delicious savings for every meal. Hurry in. These deals won't last. Visit safewayoralbertsons.com for more deals and ways to save.