Staying informed versus mental health – it’s a daily balancing act in an era of 24-hour news cycles and shocking headlines. While some may argue that too much information is a good thing, others warn of potential health risks associated with constant exposure and the inability to escape the stream of updates available at our fingertips. Here, we’ll take a look at how to combat news anxiety, with valuable information and tips on the benefits of a “media fast” from Dr. Christopher Wilson, Psychiatrist at Mindful Health Solutions.
Is There a Link between News and Anxiety?
In short, yes – but let’s take a look at why.
No longer is news an invitation-only part of our day as we read the morning paper or sit down for the six o’clock broadcast. Now, it’s wedged in between funny dog videos or scrolling across our smartphone’s lock screen, coming at us from all angles. In fact, an annual study by The American Psychological Association, Stress in America, found that more and more, large-scale national and global issues, including politics, are being found alongside updates from friends and family or even while reading articles and media on unrelated topics. In doing so, media is causing significant stress on the average reader, more so than ever before.
“My advice for my patients is to really check in with yourself and notice how media consumption affects emotions and perspective,” Dr. Wilsons recommends, adding, “It can be easy to reach a point of being overwhelmed when online. It isn’t helpful to be flooded or overwhelmed, so giving yourself permission to disengage before that happens can be a game changer.”
Knowledge is power, and staying informed is a vital component to society. But how you stay informed is equally important, because frequent exposure to worrying, depressing, or otherwise sensationalist stories can wear you down both mentally and physically.
Tips for Coping with News Anxiety
Overcoming stress from the media starts by creating and following healthy online habits. Below are helpful tips on navigating news overload so you’re ready to face emotions inevitably triggered by scrolling headlines.
Schedule Media Time
It’s easy to get in the scrolling mindset, flipping from one story to the next and diving deeper into the anxiety fed by sensationalist headlines. Avoid the doomscroll by scheduling – and adhering to – set timeframes for browsing your preferred news outlets. This could be one hour in the morning or 30 minutes at night – but keep in mind even as few as 15 minutes at a time can negatively impact your mood.
Find the Right News Source
There are hundreds of news outlets coming across our feeds every day, each with their own focuses, political slants, and approaches to sharing information. Be selective about the media you consume, selecting sources you trust to provide balance, facts, and well-researched opinions. More, take stock of how these outlets make you feel. Are you more anxious after an article? Does their feed leave you feeling depressed?
If so, look for another source that allows you to stay informed without leaving you in a mental health tailspin. But, as Dr. Wilson warns, remember: “Even if a news source is in alignment with your perspective, it could still be stressful. Good self-care and healthy boundary setting can include monitoring the emotional reaction to a media source even if the content is something we agree with. Our emotions give direct feedback into whether something is stressful in a given moment, and it’s good to practice tuning into our emotional state, in general.”
Curate Your Feed for Positivity
As you’re finding media sources, look for non-news outlets that offer hope and positivity as well. “It’s important to acknowledge that social media can also be a positive medium for social support, so part of the issue is to find a way to analyze the benefits versus the harms of engagement,” Dr. Wilson says.
How can you reap the benefits of the newsfeed? Curate your feed by seeking out more positive and uplifting stories that remind us there’s still good in the world! As Dr. Wilson states, “There is a growing trend for conscious ‘curation’ of social media to tip the scales toward the social support benefits and away from exposure that leads to increased stress.” Doing so allows for a “modified media fast” and could include “a media feed that is only focused on a specific topic like making art or gardening, or another topic that does not elicit the fight or flight reaction.”
Know Your Feelings
No matter what your feed looks like or how much time you spend scrolling, pay attention to how what you’re reading affects your mood. Are you feeling more stressed out after catching up? Overwhelmed by major headlines? Recognizing your feelings will help you determine whether or not to modify your media approach to support your mental health.
Be the Good in the World
When it feels like everything is falling apart, remember – you can make a positive difference in the world. Don’t let news anxiety or overwhelming headlines make you forget that there is good out there, and we can help it grow by focusing on the issues that matter to us. This could mean volunteering at a local nonprofit organization, planning a donation drive for someone in need, donating to an important cause, or even just casting your vote for a candidate you believe will make positive change in the community.
Prioritize Yourself
When you’re feeling overwhelmed, take care of yourself first. It’s important to eat well, get a good night’s sleep, regularly exercise, and focus on hobbies that bring you joy. Remember, self-care is not selfish, it’s necessary.
Take a Break
If you’re experiencing significant news anxiety, consider taking a break for a few days or even a week. A media fast, Dr. Wilson explains, “usually consists of just avoiding news/social media and shifting focus to other activities like reading a novel, scheduling social time with friends, or even catching up on a beloved TV show (which is a more controlled form of media).”
He continues, “One of the ways a media fast is helpful is in improving sleep, as increasing adrenaline from stressful content before bedtime can make it much harder to wind down for sleep. Blue light exposure from digital devices can also negatively impact sleep.”
If better sleep and less anxiety are just what you need, put down the phone or computer and tune out the news for as long as needed.
Connect with Family & Friends
Connecting with your support system in person rather than over social media is a key component to enjoying a media fast. Talking with a friend over the phone or at a coffee shop, going shopping with a group, or spending time with a favorite relative are all positive ways to relax and boost your mood, and avoid potential exposure to news or online arguments if you were to reach out over an online outlet.
When to Seek Help with News Anxiety
“A media fast is a fairly easy thing to try that is part of a whole-person approach to navigating life problems,” Dr. Wilson concludes. When that’s not enough, treatments like Cognitive Behavioral Therapy or Acceptance and Commitment Therapy may be beneficial, along with more innovative interventional care when indicated, such as TMS therapy and esketamine nasal spray.
Mindful Health Solutions can help manage mood and anxiety disorders, and help you develop the strategies to improve your mental health. You don’t have to face the struggle alone; contact us today to learn more.
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References:
Taking a One-Week Break From Social Media Improves Well-Being, Depression, and Anxiety: A Randomized Controlled Trial.
Lambert J, Barnstable G, Minter E, Cooper J, McEwan D.
Cyberpsychology, Behavior and Social Networking. 2022;25(5):287-293. doi:10.1089/cyber.2021.0324.
Fear of Missing Out, Mental Wellbeing, and Social Connectedness: A Seven-Day Social Media Abstinence Trial.
Brown L, Kuss DJ.
International Journal of Environmental Research and Public Health. 2020;17(12):E4566. doi:10.3390/ijerph17124566.
The Impact of Social Media Use Interventions on Mental Well-Being: Systematic Review.
Plackett R, Blyth A, Schartau P.
Journal of Medical Internet Research. 2023;25:e44922. doi:10.2196/44922.
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