The negative effects on the psyche from watching the news can be influenced. Here are some tips on how to do this
News, news and more news. Especially in the last month, with the coronavirus pandemic in full swing, following the news has been quite challenging. And despite the fact that everyone wants to stay informed and know what's going on (when stores will be open and what impact the coronavirus pandemic will have on our lives), experts confirm that one shouldn't overdo it with news consumption. After all, negative news has an impact on our mental as well as physical health.
It is therefore important to strike some sort of balance in order to stay informed, but at the same time not to completely fall for the news. There are statements from several psychologists around the world who are interested in how negative and catastrophic news affects our stress levels and increases symptoms of anxiety and depression. Even several world surveys have shown that quite noticeably.
Why can watching the news impact our mental health?
The current situation that fills the news of all media evokes mainly negative emotions in most people. Consuming this news translates into higher levels of stress, which affects our sleep, eating habits, mental state, causes fear and worry for our health and the health of our loved ones, and overall, it limits our focus on other things.
People are exposed to a constant flow of information every hour, maybe even every minute. "People consume a lot of news today and every day, and because they want to stay informed, they become addicted to it," says American psychologist Logan Jones in an interview with the psychology magazine VeryWell. "Headlines that cause some sensation and deal with catastrophic events get more attention, which is why the media rarely serve us any positive news," Jones adds. Consuming this news releases stress hormones such as cortisol and adrenaline into our bodies, and especially in times of crisis, we see these reactions much more often.
How to avoid too much mental and resulting physical stress?
Moderation is the key to maintaining good health. "Staying informed is certainly responsible, but in this day and age, it is also critical to our health and safety. Seek out the news yourself, especially the news that concerns you, so you can prepare for the upcoming situation. Once you find what you need to know, it's a good idea to turn off the news," Jones said.
Limit the amount of time you watch the news each day
If you leave the news channel on all day at home while you're doing other things, you may find that the news literally consumes you. Instead of letting the news be a kind of annoying background noise, limit your viewing to no more than 30 minutes a day.
Schedule time to "worry"
According to experts, scheduling time to analyze the news and pick out the things that concern us and propose solutions has a huge benefit on our health. You should include this "problem-solving" time sometime during the day, not right before you decide to go to bed. This will allow your brain to rest and absorb all the information.
Think about how the news affects you
How do you feel before watching the news and how do you feel after watching it? Focus on your feelings and be aware of how the news affects you. Do you feel informed and calm, or do you feel panicked and scared? If it's more the latter, consider how much news you consume and the sources you get it from and try to limit the news as much as possible.
Follow reliable sources of information
Find media outlets that you trust, are credible and whose reporters give a really good and balanced performance. Sensationalism and disaster stories are unlikely to be the right kind of news. As will constantly switching between multiple news channels.
Don't deny the facts, but set boundaries
It is impossible to deny reality and if there is a disaster happening in the world, it is simply reality. However, it is good to create an internal boundary. Especially in the context of catastrophic and negative news. Try to think of it roughly like this, "Toxic news and disasters don't affect me. I acknowledge what's going on in the world, but I don't let it define my life."
Change the subject
News and events are understandably a frequent topic of conversation with family, friends, and even colleagues at work. If you don't feel like addressing certain news, ask the person to change the topic of conversation. Tell them that you've heard enough about this topic and would rather talk about something else.
Do something you like
For most of us, consuming some news on a daily basis is essential. To help you combat the feelings of fear, anxiety and worry that often accompany negative news, you should immediately do something positive. Something that will make you happy. This could be a walk, a talk with a friend or taking up a favourite hobby. "Things are so uncertain around us that we all need a healthy distraction. It's the only way we can stay resilient and keep our feet on the ground," says Jones.
