overwhelmed-by-negative-news-here-s-how-to-cope

Are you also tired of reading bad news? Well, you are not alone. But many of us cannot look away – and do not want to. Engaging with news can help us make sense of what’s going on and, for many of us, is an ethical stance.

 

So, the question that lingers on the mind is how can you also take care of your mental health?

 

Why am I feeling so affected by the news?

 

Our brains are wired to prioritise safety and survival and respond rapidly to danger. Repeatedly activating such processes by consuming distressing news content – often called doomscrolling – can be mentally draining. Unfiltered or uncensored images can have an especially powerful psychological impact. Graphic footage of tragedies circulating on social media may have a stronger effect than traditional media (such as television and newspapers) which are more regulated.

 

Also Read: How trauma is inherited across generations

 

How is negative news linked to lower well-being -

 

According to the research studies, consuming negative news is linked to lower well-being and psychological difficulties, such as anxiety and feelings of uncertainty and insecurity. It can make us feel more pessimistic toward ourselves, other people, humanity, and life in general.

 

In some cases, consuming a lot of distressing news can even cause vicarious trauma. This means you may experience post-traumatic stress symptoms such as flashbacks and trouble sleeping despite not being directly involved in the traumatic events. But this doesn’t stop us from seeking it out. In fact, we are more likely to read, engage with, and share negative stories.

 

Also Read: Digital addiction: Youth succumbing to validation trap

 

Is there a better way to consume news?

 

Switching off may not be an option for everyone. For example, if you have friends or family in areas affected by conflict, you may be especially concerned and following closely to see how they’re affected. Even without personal ties to the conflict, many people want to stay informed and understand what is unfolding. For some, this is a moral decision that they feel may lead to action and positive change.

 

This is why, in research I co-authored, we suggest simply restricting your exposure to negative news is not always possible or practical. Instead, we recommend engaging more mindfully with news. This means paying attention to shifts in your emotions, noticing how the news makes you feel, and slowing down when needed.

 

How to consume news more mindfully When you plan to engage with news, there are some steps you can take:

 

• Pause and take a few deep breaths. Take a moment to observe how your body is feeling and what your mind is doing.
• Check in. Are you feeling tense? What else do you have going on today? Maybe you’re already feeling worried or emotionally stretched. Think about whether you’re feeling equipped to process negative news right now.
• Reflect. What is motivating you to engage right now? What are you trying to find out?
• Stay critical. As you read an article or watch a video, pay attention to how credible the source is, the level of detail provided, and where the information comes from.
• Tune into how it’s making you feel. Do you notice any physical signs of stress, such as tension, sweating, or restlessness?
• Take time. Before quickly moving on to another piece of news, allow yourself to process the information you’ve received as well as your response. Has it changed your emotions, thoughts, or attitudes? Did it fulfill your intention? Do you still have the energy to engage with more news? It may not always be possible to take all these steps. But engaging more mindfully before, during, and after you’re exposed to negative news can help you make more informed decisions about how and when to consume it – and when to take a break.

Also Read: News of plane crash is traumatic; know how to cope with risk

 

Signs the news is affecting your mental health If you’re feeling emotionally overwhelmed, you’re more likely to have an automatic and emotion-driven response to what you’re reading or watching.

 

Signs your negative news consumption may be affecting your mental health include --compulsive engagement, feeling like you can’t stop checking or following negative news -experiencing feelings of despair, hopelessness, or lack of motivation -feeling irritability -difficulty concentrating -fatigue -strong physical symptoms (such as an upset stomach) -trouble sleeping -an increase in a rash or risky behaviours, or behaviours you don’t usually display when you’re calm, such as panic shopping and hoarding following news about bad events.

 

What should I do when I’m feeling upset?

 

First, take a break. This could be a few minutes or a few days – as long as it takes you to feel emotionally steady and ready to re-engage with negative news. You might find it useful to reflect by writing down observations about how news is making you feel, and keeping track of intense fluctuations in emotions.

 

It can also be helpful to connect with supportive people around you and do activities you enjoy. Spending time outdoors and doing hands-on tasks, such as gardening, painting, or sewing, can be particularly helpful when you’re feeling anxious or emotional. But if you’re feeling overwhelmed and it’s affecting your work, life, or relationships, it’s a good idea to seek professional help.

 

In Australia, the government provides free mental health support at walk-in Medicare Mental Health Centres, Kids Hubs, or via phone. Other free resources – including a symptom checker and links to online chat support – are available at Health Direct. (The Conversation)