Reacting to News Events That May Affect Mental Health

In today's digital world, we are constantly exposed to news events, some of which can be distressing and overwhelming. While staying informed is important, it is equally crucial to manage our emotional well-being when consuming news that may impact mental health. Just watching 15 minutes of negative focused news stories can increase feelings of depressed mood and anxiety (Kellerman et al., 2022). Here are some strategies to help navigate news consumption in a healthy way.

1. Set Boundaries on News Consumption
Constant exposure to distressing news can lead to anxiety and emotional exhaustion. Consider setting limits on how much time you spend reading or watching the news each day. Designate specific times for checking updates rather than constantly refreshing your feed. Set a 15-30 minute time limit to social media and news checks and include tech-free periods to the day (Huff, 2022).

2. Choose Reliable News Sources
Misinformation and sensationalized news can intensify stress and uncertainty. Rely on credible and balanced sources that provide factual reporting. Avoid sources that thrive on fear-based narratives. Encourage critical thinking about news consumption. Promote discussions about media bias, fact-checking, and responsible sharing of information.

3. Practice Mindful Consumption
Be intentional about the type of news you consume. If certain topics trigger distress, limit exposure. Engage with stories that provide solutions or positive developments to balance negative news.

4. Take Breaks When Needed
If the news is making you feel overwhelmed, step away. Engage in activities that bring solace and joy, such as reading a book, taking a walk, or practicing relaxation techniques.

5. Engage in Healthy Discussions
Talking about current events with friends or family can help work through emotions. However, be aware that engaging in heated debates or discussions may increase stress levels. Look for supportive and respectful conversations.

6. Focus on What You Can Control
News events can sometimes make us feel powerless. Instead of dwelling on what is outside your control, focus on positive actions you can take. Volunteering, advocating for causes, or simply spreading kindness can promote a sense of purpose and empowerment.

7. Seek Professional Support
If the news is significantly impacting your mental health, consider seeking support from a mental health professional. Therapy or counseling can provide coping mechanisms and emotional support during challenging times.

8. Prioritize Self-Care
Maintaining a healthy routine with quality sleep, regular physical activity, and proper nutrition can help manage stress levels. Engage in activities that promote mental well-being, such as meditation, mindfulness, journaling, or hobbies you enjoy. Surround yourself with encouraging content and people who support your well-being. Follow social media accounts that inspire and motivate rather than those that contribute to stress, pessimism, and negativity.

While staying informed is essential, protecting your mental health is a priority. By practicing mindful news consumption and practicing self-care, you can navigate the impact of current events in a balanced and healthy manner.

References

Huff, C. (2022, November/December). Media over. Media overload is hurting our mental health. Here are ways to manage headline stress, 53(8), 20.

Kellerman, J. K., Hamilton, J. L., Selby, E. A., & Kleiman, E. M. (2022, 5 25). The Mental Health Impact of Daily News Exposure During the COVID-19 Pandemic: Ecological Momentary Assessment Study. JMIR Mental Health, 9(5), e36966. 10.2196/36966