Do you ever feel overwhelmed by the constant barrage of news? In today's 24/7 news cycle, it's easy to become consumed by negativity, which can take a toll on our mental well-being. While staying informed is important, how can we balance our need for information with the need to protect our mental health? In today's fast-paced world, it's hard to avoid being constantly plugged into the news cycle. From social media feeds to 24/7 updates, we are bombarded with information about global events, much of it unsettling. While staying informed is important, constantly consuming negative news can have serious effects on our mental well-being. Psychologists from the UK suggest a few strategies for managing news consumption to protect mental health.

Why We Can't Stop Watching the News

Clinical psychologist Emma Hepburn explains that the urge to keep checking the news often arises from uncertainty. When people feel unsure about the world around them, they tend to seek more information in an attempt to gain clarity. This can often lead to "doomscrolling," the tendency to compulsively scroll through negative news on social media. This behavior is often driven by underlying feelings of fear and anxiety, as people seek information to try and manage their worries. However, this often leads to the opposite effect: watching the same information repeatedly without gaining any real insight. It creates a cycle of anxiety that makes it harder to detach from stressful events.

How to Limit News Consumption for Better Mental Health

The key to maintaining mental well-being while staying informed is moderation. Experts recommend setting specific times during the day to check the news and social media—ideally, limiting this to short periods. Afterward, it’s important to engage in activities that help you relax and take your mind off the constant stream of information. This might mean switching off your devices, focusing on other interests to regain a sense of calm, or muting/unfollowing accounts on social media that frequently share upsetting news. Another crucial tip is to be critical of the information you consume. Alex Bushill from the mental health charity Mind advises focusing on credible sources and fact-based news, avoiding sensationalized headlines or speculative content. In the age of misinformation, distinguishing between reliable news and unverified opinions is vital for maintaining your mental health.

The Impact of News on Young People

Sarah Kendrick, the clinical director of Shout, a text support service, highlights the concern for younger generations, particularly teenagers and young adults who are often glued to their phones. She notes that many young people are losing sleep over constant news alerts, especially when events like the crisis in Ukraine dominate the headlines. For these individuals, turning off their phones at night and disconnecting from the news can help improve their sleep and overall mental well-being. “It's important to remember that while we can’t control global events, we can control how much news we consume and how much support we seek,” Kendrick says.

Balancing News Consumption with Daily Life

While it’s easy to become consumed by world events, experts urge us not to forget about our daily lives. Simple activities like spending time outdoors, socializing with friends, and engaging in hobbies can offer a healthy balance. These practices may seem basic, but they are essential for stress relief and overall mental health.

Practicing the Skill of Shifting Attention

Psychologists recommend that we practice shifting our attention from news to other activities, especially when feeling overwhelmed. This "mental switch" allows us to gain distance from negative events and reduce the emotional toll of continuous exposure. Specific techniques for shifting attention include mindfulness exercises (such as focusing on your breath or noticing your surroundings), deep breathing exercises, or engaging in activities that require focused attention, such as reading, painting, or playing a musical instrument. By engaging in self-care activities, whether it's reading a book, going for a walk, or even meditating, we can regain control over our mental space.

Conclusion

In a world saturated with information, it’s crucial to be mindful of how much news we consume. By setting boundaries, staying informed through reliable sources, and balancing our emotional needs with activities that promote relaxation, we can protect our mental health while staying aware of the world around us. Take the time to disconnect and give your mind the rest it deserves.