Once upon a time, the news was harder to come by. Way back before the internet and social media gave us updates minute by minute of breaking global and local news, most of us lived in blissful ignorance. The only way to hear about what was happening beyond your local community was through word of mouth or pieces of news from a traveling merchant or peddler. Perhaps a town crier who publicly announced the news in the town square.
But today, we are all overwhelmed with a continuously shrinking news cycle that gets blasted into our eyes and ears every time we look at a screen. No longer contained to the evening news broadcast, the news has become a 24-hour barrage of sensationalized stories created to capture the few seconds of attention we all have as we scroll, click, or swipe.
Social media has become a primary source of news across the country. In fact, 54% of Americans say they get at least some of their news from social media. With many news outlets competing to get your attention, you may find yourself scrolling through a constant stream of problems and crises, including natural disasters, conflict and war, political developments, climate change, and other negative events.
How does this impact your mental health? You may find yourself suffering from stress, anxiety, and eventually even depression over negative news you have little to no control over. Stress from consuming bad news can also lead to:
- Sleep or eating issues
- Worsening of existing mental health conditions
- Difficulty concentrating
Ongoing exposure to negative news cycles can even activate your sympathetic nervous system, which causes the body to release stress hormones like cortisol and adrenaline. Long-term issues can include physical health consequences, including:
- High blood pressure
- Digestive issues
- Muscle tension
- Weakened immune system
You know you can’t control the negative news you read or watch, but how can you stop it from controlling you? Here are five healthier ways to consume your news and avoid feeling overwhelmed by what’s going on in the world.
Tip 1: Stop doom-scrolling
Scrolling through negative story after negative story on your phone can create overwhelming feelings of worry that are difficult to step away from. Try to avoid this situation by limiting the time you spend scrolling on your phone or device. Setting a specific schedule for being on social media can also help. Perhaps wait until a certain hour in the day to ensure you won’t get pulled into scrolling for longer than you plan.
Tip 2: Stay rational
Negative news is bad, but negative FAKE news is even worse, and these days, it’s sometimes difficult to tell the difference. Ensure you get your news from reliable, unbiased sources to avoid getting pulled into one-sided or skewed opinion pieces rather than true facts. Check trusted publications rather than reading everything that pops up on your feed. Remember that news outlets are trying to get your attention through any means necessary, including sensationalizing content.
Tip 3: Decompress your stress
If you feel overly concerned or worried, step away from the scroll and do something that relaxes or calms you down. Go for a walk without looking at your phone, listen to some music, or watch a funny show to reset your psyche.
Tip 4: Change your notifications
It’s hard to stay away from the news cycle if you’re constantly getting pinged with breaking news reports. Consider changing your notifications or pausing them during the time you need to focus on work or activities and prevent yourself from getting pulled in randomly during the day.
Tip 5: Recognize your triggers
You may notice that certain types of news stories affect you more, whether it’s violence or specific political topics. Try to avoid reading or watching stories you know are going to upset you. If a specific piece of content hits you harder, use a coping mechanism like stepping away, taking a break, or deep breathing exercises to calm down.
When to Get Extra Support
Today, it’s difficult to completely remove yourself from the barrage of news and social media stories. However, understanding how to manage your consumption and stay rational will help prevent feelings of anxiety or depression. Also, remember: you don’t need a specific condition or mental health diagnosis to benefit from regular therapy to help do just that.
MindGlow Health offers talk therapy and psychiatric care through online appointments with licensed providers who are experienced and passionate about what they do. The company was built on the foundation of a well-established behavioral health organization, where thousands of people nationwide have sought care for their mental health concerns.
Learn more about the services we provide or get started today with one of our experienced, passionate online providers to take the first step towards a healthier, happier you.
