If you’re feeling overwhelmed by the current news cycle, you’re not alone. Many individuals find themselves unable to look away, driven by a desire to understand global events and take an ethical stance. However, this constant engagement can have significant impacts on mental health. Here’s how to balance staying informed with maintaining emotional well-being.
Our brains are hardwired to prioritize safety and survival, which means they respond rapidly to perceived threats. This instinct is often triggered by consuming distressing news, a phenomenon commonly referred to as “doomscrolling.” The unfiltered nature of social media, with its graphic images and videos, can amplify this effect more than traditional media outlets like television and newspapers, which are subject to stricter regulations.
The Psychological Impact of Negative News
Research indicates that consuming negative news is linked to decreased well-being and psychological challenges, including anxiety and feelings of insecurity. It can foster a pessimistic outlook on life, affecting perceptions of oneself and humanity. In extreme cases, excessive exposure to distressing news can lead to vicarious trauma, manifesting in symptoms similar to post-traumatic stress disorder, such as flashbacks and sleep disturbances.
Research shows consuming negative news is linked to lower wellbeing and psychological difficulties, such as anxiety and feelings of uncertainty and insecurity.
Despite these risks, many people continue to engage with negative news. For some, particularly those with personal connections to conflict zones, staying informed is a moral imperative. Others feel that understanding global events is a step towards effecting positive change.
Strategies for Mindful News Consumption
Completely disconnecting from the news is not feasible for everyone. Instead, experts recommend a more mindful approach to news consumption. This involves being aware of emotional responses, assessing one’s capacity to process information, and critically evaluating news sources.
Steps to Engage Mindfully with News
- Pause and Breathe: Before diving into the news, take a moment to breathe deeply and assess your mental state.
- Check In: Evaluate whether you’re feeling tense or emotionally stretched and if you’re prepared to process negative content.
- Reflect on Motivation: Consider why you’re engaging with the news and what information you’re seeking.
- Stay Critical: Analyze the credibility of the news source, the level of detail, and the origin of the information.
- Monitor Emotional Reactions: Pay attention to physical signs of stress, such as tension or restlessness.
- Allow Time for Processing: Before moving to another story, reflect on how the news has affected your emotions and thoughts.
While it may not always be possible to follow all these steps, engaging mindfully can help manage the emotional impact of news and guide decisions on when to take a break.
Recognizing When to Step Back
If you find yourself feeling emotionally overwhelmed, it’s crucial to recognize the signs that your news consumption is affecting your mental health. This might include heightened emotional responses or difficulty managing daily tasks. When this happens, taking a break—whether for a few minutes or several days—can be beneficial.
Reflecting on how news affects your emotions, connecting with supportive individuals, and engaging in enjoyable activities can also help. Outdoor activities and hands-on tasks, such as gardening or painting, are particularly effective in alleviating anxiety.
If you’re feeling overwhelmed and it’s affecting your work, life or relationships, it’s a good idea to seek professional help.
In Australia, resources such as Medicare Mental Health Centres and Health Direct offer free mental health support. For those in need of immediate assistance, crisis hotlines are available worldwide.
Reza Shabahang, a Research Fellow in Human Cybersecurity at Monash University and Academic Researcher in Media Psychology at Flinders University, emphasizes the importance of mindful engagement with news. This article is republished from The Conversation under a Creative Commons license.
