Do you struggle with the 'negative news blues?' Four strategies that can help
How do you feel after watching or reading the news? Check in with yourself - chances are you might notice feeling more anxious, worried, or even depressed after even brief exposure to the day’s headlines, and this probably won’t come as a surprise. Scroll through any social media feed, skim the attention-grabbing headlines, or tune into your favorite podcast - bad news feels like it’s everywhere. If you find yourself in this place, commonly referred to as ‘disaster fatigue,’ know you’re not alone. Over half of Americans report feel stressed by the negative news. So how can you keep up to date without being overwhelmed? We have some ideas.
Cultivate Awareness
Check in with yourself before and after reading the news. Ask yourself these simple questions:
1. How does my body feel? Our bodies give us our first clues to anxiety and stress. Notice if you’re carrying any tension. Is there a pit in your stomach? Are your shoulders tight or teeth clenched? Those are signs it’s time to step away and take a break
2. What emotions am I experiencing? There’s no such thing as a good or bad emotion and we don’t need to cut and run at the first sign of anxiety. There are hard and painful things happening in our world that are important to be aware of and we don’t want to turn a blind eye. Labeling the emotions we’re experiencing (without judgment!) allows us to be present with our experience without getting stuck in it.
3. Why do I think it is important to read this article? Is the topic meaningful or around an important cause? Does it provide information needed to be an informed voter or activist? Or are you falling into the disaster rabbit, scrolling through articles without intention? Hopelessness can start to creep in when we consume without intention.
Cultivating awareness around how you are feeling, emotionally or physically, can cue you in to how the news is impacting you.
Consume Critically
Headlines and media stories are designed to make us pause our scrolling and click to read more. When we’re scared, we pay attention. Remember that media sources have a lot to gain by you staying tuned in. Feel-good stories unfortunately don’t stand out the way catastrophes do and headlines reflect this. Try to discern if there’s anyone who benefits from eliciting strong emotional responses to the stories that are shared.
Practice Moderation
You’ve heard the saying “everything in moderation” and it applies here too. You don’t have to cut the news entirely out of your life, but be intentional about how much mental and emotional space is allowed. Stick to sources that don’t sensationalize disaster. Turn off notifications that alert you to breaking stories. Give yourself a time limit to devote to staying up to date. One solid, fact-based article breaking down current events is always going to be more valuable and emotionally-balanced than reading five opinion pieces that push agendas without much substance. And stay out of the comments section. Seriously, don’t even look.
Create Balance
After you read the news, do something that energizes you or creates an opposite emotional response - go for a walk or watch a funny video. Be intentional in carving out space for thoughtful introspection as well as play and joy. Make space for the heaviness that comes with the news but allow your mind to turn from it and not get stuck there.
Consider the Time
Do you check the headlines first thing in the morning or right before bed? Starting or ending your day with the news can have serious negative consequences on overall mood and quality of sleep. Try changing up the time - how about reading it on your lunch break or when you get home from work? You don’t have to cut the news out to be happy and get great sleep, but you can change up your habits to help you feel better and stay informed.
