Three decades ago, many people didn’t have the internet in their homes. Even those who did had to use a tedious dial-up modem to access information, which was presented in far less appealing formats than we experience today. The primary television stations offered news for an hour or less, a couple of times per day, and it was largely local in focus. There were news channels, but most people didn’t spend a lot of time watching them. A newspaper could only contain the information it could fit onto its limited pages. Cell phones were in their infancy, and most people couldn’t yet imagine spending hours per day staring at one. News overload wasn’t nearly as common back then.
In many ways, it’s wonderful to have a wealth of information at our fingertips through the internet, television, and other media that are available today. On the other hand, it can become hard to escape the continuous, overwhelming flood of news, and especially bad news. Sometimes, you just need to give yourself a break. At Palms Behavioral Health in Harlingen, Texas, we know the toll that too much news can take on a person’s mental health.
Why We Consume Bad News
According to researchers, it is human nature to be drawn to negative news stories. Knowing about the bad things going on around them helped our ancestors to screen for and anticipate danger, so they could stay safe. Our doomscrolling, on the other hand, just makes us anxious because it exposes us to bad news that often isn’t even a direct threat to our own well-being and which may be sensationalized to draw more attention. This can lead to feelings of fear, anger, sadness, and worry. It can also result in irritability, mental fatigue, and poor productivity. Some people even have insomnia and panic attacks after consuming too much bad news.
What We Can Do About It
There are a couple of things you can do to prevent yourself from being drawn into distressing patterns by a constant cycle of bad news.
- Set boundaries. You don’t have to completely disconnect from all news, but set some limits for yourself. Estimate how much time you need to spend each day to feel well-informed, and after that time has been spent, stop consuming news. This may help you to prioritize which news stories you want to take in and which ones to avoid. One of the worst times you can doomscroll is right before bed. Triggering hormones associated with fear and anger will not lead to better sleep. If it’s too hard to resist the temptation as you’re falling asleep, consider moving the phone out of your bedroom.
- Take a social media break. You may not think of social media as “the news”, but it is an onslaught of information, and it’s often more negative than positive. Consider giving yourself a day, a week, a month, or more away from your social media accounts.
- Clean up your social media. If you have a follower or an account you’re following that always has something negative to say, consider removing them. If your blood pressure goes up every time you open Facebook, consider deleting your account. If you’re constantly getting notifications that suck you in to negative news stories, turn them off.
- Cultivate an optimistic mindset. Studies have found that people who have a more trusting, positive perspective are more resilient to the negative impact of the news they consume. Some ways to do this include:
- Identifying the things in your own life that typically trigger negative thinking and focusing on taking a more positive approach to a single area. Once you feel better about how you’re perceiving that area, move on to a different one.
- Practice mindfulness by being focused on the moment and location you are in. Periodically review your own thoughts for negativity. When possible, try to put a positive spin on the situation.
- Find the humor, even in difficult situations.
- Engage in solid self-care by getting regular exercise, eating a healthy diet, and prioritizing sleep.
- Spend more time with positive people, who will influence you to be more positive too.
- Practice positive self-talk. Don’t say anything about yourself that you wouldn’t say about another person. Be gentle and forgiving toward yourself.
- Find a hobby. If you’re too busy to miss the time you used to spend doomscrolling, you’re less likely to revert to it out of boredom.
Even if you don’t feel like overconsumption of news is taking a toll on you, if you are a parent, modeling these strategies can provide an important example for your children on moderating their intake of information.
At Palms Behavioral Health, we provide mental health treatment for adolescents, adults, and older adults who are dealing with psychiatric symptoms and mental health crises. If you or someone you love is struggling, we are here to help.
