Overwhelmed by the News? Take a Break!
Ever since one can remember, our mornings
started with the visual of our father sipping a cup of tea with the morning
newspaper in his hand. This has been our first foray into the world of media and
particularly, news. Over the years, we have been bombarded with constant
exposure to various daily news items. Somewhere, we must have paused and realized
that certain news items are having a negative impact on our mental health. In
this article, I elaborate on this topic and invite you to take a more conscious
approach towards consumption of news.
As a counselling psychologist, I have had
clients who have expressed their concern about what is going on in the world currently,
be it climate change, wars or even the rise in crimes. I have taken a mindful
approach to helping them deal with this stress and induced anxiety.
Understanding the Psychological Effects of News
- Stress and Anxiety
It is quite a given that constantly being
exposed to negative news may as well cause oneself to get anxious and may lead
to an increase in stress levels.
- Fear
Sometimes, the sensationalism of the news
might cause fear in oneself and lead to having a pessimistic view of the world
around oneself.
- Emotional Regulation
It is also observed that those who have
unresolved trauma might get triggered when exposed to news that may bring them
flashbacks of their past trauma. This
can in turn dysregulate one’s emotional state and induce a state of panic in
oneself.
Here are some practical ways to be aware
of current events while taking care of one’s mental health in the process:
1. The Importance of Being Selective
When going through the daily news, be extra cautious to avoid any news item that may induce stress or anxiety in oneself. Make sure to consume your news from reputable and reliable sources such as media outlets with a large consumer base and the ones that do not alter the actual facts about a particular piece of news. It is observed in certain online news media that in order to garner maximum views, they sometimes put out clickbait content or write headlines that might trigger one’s emotions. Be cautious of such content.
2. Practicing Mindful News Consumption
While taking a look at the news, be mindful of the time
that you spent on it. Instead of focusing on just articles that elaborate only
on the problem at hand, try to look for more holistic writing that also makes
suggestions about suitable solutions to the issue being discussed. When one
feels too overwhelmed by the consumed information, try practicing some
mindfulness techniques and grounding exercises.
3. Protecting Mental Health
Sometimes, it is very beneficial to take breaks and go on digital detoxes, wherein one abstains from exposure to any form of media. This will help one to reflect on themselves and provide a much-needed break from all the overconsumption of media. One can also try their hand at frequent journaling which is a helpful therapeutic tool to reflect on oneself and gain more clarity about one’s thoughts and emotions.
While it is very near impossible to completely cut off oneself from reading the news, it is pertinent to acknowledge how it affects our mental health. Try incorporating the tips that I have discussed the next time you feel overconsumed by the negative news.
If you find that news consumption is impacting your mental health and well-being adversely, it might be helpful to talk to a professional. Our experienced therapists are here to guide you in managing stress and anxiety. Book a session today to start building healthier habits and strengthen your emotional resilience.
