In today’s day and age, it’s almost too easy to be up-to-date on current events, whether you want to be or not. The media is virtually everywhere and constantly spouting information through websites, social media, television, and more. If you’re anything like me, a self-declared news junkie, you get more notifications on a daily basis from NPR, CNN, Fox News and or other news services than you do text messages.
It’s becoming all too familiar to load up social media, only to be barraged with never-ending headlines announcing shootings, bombings, crime, car crashes, human rights violations- the potential for tragedy is endless.The news media is a well-oiled machine that is designed to regurgitate what’s happening all over the world as soon as possible, whether it’s good or bad- and these days, it seems like it’s more bad than good.
The world isn’t ending, but it can certainly feel like it when it seems like the news is only reporting the most depressing and violent current events. This could be at least partly due to our natural bias towards negativity: a 2014 study found that, in a series of experiments, participants often chose negative stories over positive ones; even though almost all participants said they prefered to consume positive news over negative. Additionally, competition in the media is so steep that many journalists and news organizations are motivated to use violent or tear-jerking material over anything else, to attract a larger audience.
But ultimately, the never-ending consumption of distressing content can leave readers with lasting stress or anxiety, even without being directly involved in the discussed events. Many have found that too much exposure to negative news can have physical and psychological effects, beyond short-term feelings of worry or guilt. British psychologist Dr. Graham Davey told Huffington Post in 2015 that repeated consumption of violent or depressing media content can contribute to the development of stress, anxiety, depression, and even PTSD.
So, what can be done when scrolling through your Facebook feed or watching your local news station leaves you with a pit in your stomach?
It’s important to remember that we act as our own gatekeepers- meaning we can control, to an extent, the media we consume. Maybe turn off notifications on your phone or laptop from social media platforms, news services, or apps- only engage in them when you are specifically looking for news. Notifications can feel overwhelming as they stack up on your screen, so turning them off can provide a temporary break from the world and perhaps a weight off of your shoulders.
Limiting your daily news consumption sounds obvious and almost too simple of a solution, but it’s critical to prevent getting trapped in negative news spirals. Schedule a designated time in your day that’s reserved for getting caught up on current events- once that time is over, you can go along with your day without being barraged by headlines, but still be informed. Remember: you don’t have to watch that disturbing news clip or read that article about the latest terrorism incident. Acting as your own gatekeeper and controlling what media you consume on a daily basis might leave you feeling in control, and less overwhelmed by the world’s state of affairs.
If you’re already in too deep a news hole, limiting your media consumption for the day probably won’t help. In this case, if you’re already feeling stressed or worried by current events, try putting down your newspaper or phone and distracting yourself for a while without technology. Crack open that new book you’ve been meaning to read. Try a few yoga poses, or anything else you’re inclined to do that doesn’t include a WiFi connection. Disconnecting from technology for a while can help refresh and rejuvenate your mind, and the lack of constant information and updates being thrown at you might help with dissolving the stress or anxiety that bad news can induce.
Some people, in addition to feeling sad or nervous, can even feel guilty when reading or finding out about particularly devastating situations. Practicing counselor Ali Dixon told CNN in 2016 that it’s common to feel overwhelming guilt when our lives are going well, but we see so much desolation around us through the media. One reason for this, she said, could be because we feel out of control, and wish we could help. So, learning how to get involved in a relevant issue and taking action about it can help squash feelings of helplessness, and instead create positive energy for ourselves and the world around us. Concerned about human rights violations? Look into your state’s chapter of human rights committees. Worried about gun laws? Call your local representative and let them know how you feel. Even if you can't directly engage in the issue, something as small as learning about what can be done can help alleviate any possible guilt.
Negative news will never be completely unavoidable, as news happens constantly- and unfortunately, so do tragedies and acts of violence. The solution is not to just ignore bad news and pretend it doesn’t happen- that would probably just make you feel worse. Instead, know your own emotional limits when it comes to consumption of such news and be able to recognize when you should remove yourself from it for a while, to avoid feeling vicariously stressed out or sad. And try to remember that, no, the world is not falling apart, despite what some news organizations would have you believe.
