Politics, religion, climate change, women's rights, civil rights, the economy, healthcare–sometimes, the list of difficult topics in the news seems endless and overwhelming. Finding a positive news story these days can feel like looking for a needle in a haystack. Over time, the negativity can start to wear you down, creating anxiety that carries over into other areas of your life.
If this feeling sounds familiar, it's more common than you'd think. In fact, Steven Stosny, Ph.D., coined the term “headline stress disorder” to describe the idea that copious amounts of news–delivered faster than ever thanks to technology–can create psychological harm. Research has demonstrated that higher levels of media consumption are associated with higher levels of anxiety and depression. Research has also shown a correlation between anxiety and depression and social media use, which is often used as a way to stay informed of current events.
Negative news affects the brain in a variety of ways. Humans naturally turn their attention to negative events, which makes news more engaging. The human brain also experiences availability bias, which is the tendency to think that experiences which readily come to mind are more common than is actually the case. For example, if you hear about a shooting on the news, you might overestimate the likelihood that you will experience violence. Becoming more aware of these biases when they come up helps question thought processes and allows you to think more critically and rationally about situations without overreacting or living in fear.
5 Coping Mechanisms to Try
Although negative news can create stress and anxiety, there are specific techniques you can use to keep those feelings from having a lasting impact on your life.
- Think globally, act locally. Julie Frischkorn, Vice President of Behavioral Health for PeopleOne Health, stresses that even though you can’t solve all of the world’s problems, you can find ways to make a difference in your corner of the world. “This doesn't mean that we shouldn't fight the big fights, raise our own awareness about important issues and develop our own voice,” she asserts. “It is simply to say that [big] change takes time, and sometimes the wait can feel defeating.” She suggests finding a sense of purpose in your immediate surroundings to help regain a sense of control. “Where can you make a measurable impact that you can see? Your life, your family, your neighborhood, your workplace–these wins can help balance out the ways in which you may struggle or feel overwhelmed by the long game.”
- Spend a minute being mindful. Even one minute of mindfulness can have stress- and anxiety-relieving benefits. Working to be mindful helps bring you into the present moment so you can focus on your feelings in the right now. As a result, you're able to quiet the mind from the constant chatter of the latest headlines and other "noise" that typically keeps our minds busy all day.
- Exercise. Even small amounts of exercise have been proven to temporarily improve depressive symptoms, regardless of exercise intensity. Frustrated over news headlines? Take a walk. Worried about developments on a controversial issue? Go for a bike ride. The release that exercise provides might be just what you need to feel better.
- Unplug. Constant scrolling through a newsfeed is enough to elevate anyone’s blood pressure. Consider taking breaks for dedicated blocks of time each day, or even refrain from checking your phone on certain days of the week to give your mind the time needed to reset and relax.
- Recognize you aren’t alone. These are stressful and uncertain times for so many people. If you’re struggling, consider reaching out to a friend or family member for support. It can help to know you aren’t the only one upset by the breaking news this morning or an ongoing crisis across the globe. When that doesn’t feel like enough, consider talking to a professional who can help create a plan to deal with your feelings in a healthier way.
Frischkorn says that it’s easy to become defensive or feel bad when you think you “need” help. Instead, she suggests reframing that mentality. Perhaps what you need is:
- Perspective, from an unbiased person outside of your friend group or family setting
- Strategies, from someone who has training in the areas where you are looking to gain traction
- Hope, from a professional who has experienced and cultivated change in others
- Confidentiality, to speak freely without judgment
- Guidance, when you dare to admit that you can’t do it on your own
- A reboot, because you have used all the tools in your toolkit and nothing is working
The 24-hour news cycle can feel all-consuming, but taking stock in the good things in your life while simultaneously using proven coping mechanisms can help you feel more in control of the out-of-control. Remember, you have the power to consume as much or as little news as your mental health allows, so be selective and know when to step away.
