The Toll of the News on Our Mental Health [part 1/6]
I’ve always felt a deep compassion for the world and a strong sense of justice, which made me highly sensitive to news reports. I used to get triggered by news from around the globe, and even more when it concerned my home countries or ‘my people’, but feelings don’t have frontiers. The injustice, violence, and nonsensical political actions—it is overwhelming. But I’m not here to dwell on those issues. I’m here to share the choice we have in protecting our mental health amidst the chaos. There’s beauty in the world and good news too, if we choose to look for it.
One day, it all became ‘too much, too fast, too soon’ for me. I had to take a stand and change my habits. It wasn’t easy, and it took years to get to where I am now. News is just one part of life, and while I can’t control world events, I can control what I expose myself to. I learned that I don’t need to consume news daily, and in any case, if news is truly crucial, it will find its way to me.
Lately, I’ve heard many of you expressing how deeply the news has been affecting your mental health—describing it as terrible, overwhelming, and at times, simply outrageous. It’s a valuable feeling, and unfortunately common feeling that seems to be growing, especially as global events continue to encroach on our once-considered ‘safe’ bubbles.
However, it’s crucial to remember that while we may feel overwhelmed by the global tide of news, we have the power to shield our mental health. This wasn’t an easy realization for me. Inspired by the story of the little hummingbird, I learned that I couldn’t save the world alone, but I could make a difference in my own way—and protect my mental well-being by adjusting how I engage with the news.
Now, I want to share the strategies that have helped me slowly, yet surely, regain my sanity and equilibrium. If you’ve felt bombarded by the news, remember, you don’t have to passively accept this. There’s beauty in the world and good news too, if we choose to seek it out.
I first invite you to reflect on the following questions, observing your emotions as they arise and subside.
- What has been your experience with news impacting your mental health?
- How does it affect you?
- What values are reflected in your reactions to the news?
- How much news do you really need per day?
- What’s at least one goal you would like to have at the end of reading this ebook?
Allow yourself to experience them without repression; this acknowledgment is a step toward healing. Take a deep breath—or two—and gradually bring your attention back to your physical presence: feel your feet on the ground, the sensations in your hands, and your body as a whole. Be gentle with yourself, perhaps by giving yourself a hug or placing a hand over your heart. I hope you feel safe and secure in this moment.
As we embark on this journey together, consider why you landed on this page or what led you here. Reflect on the extent of your suffering and your desire to break the cycle of negative news consumption. What are your intentions? How do you wish to feel by the end of this journey, having adjusted your news habits for a healthier life?
I invite you to join me on this journey. Subscribe to my Substack to not miss out on any part of this series, and let’s learn together how to stand firm, even when the world around us seems to be swirling out of control.
Here is a sneak peek at what I’ll be sharing:
- Chapter 2 – Awareness of your news consumption
- Chapter 3 – Emotion self-regulation
- Chapter 4 – Reduce the amount of news that don’t serve you
- Chapter 5 – Replace this new free time with positive news
- Chapter 6 – Reflect and integrate
“Not everything that is faced can be changed, but nothing can be changed until it is faced.” – James Baldwin
Did You Know?
Vicarious trauma can occur when individuals are exposed to traumatic events indirectly through media like the news. Regularly watching or reading about distressing events can have a psychological impact similar to firsthand experiences. This phenomenon shows that our brains may react to witnessed trauma as if we are experiencing it ourselves, leading to symptoms such as heightened anxiety, stress, and even depression. Understanding this can underscore the importance of curating your news intake to protect your mental well-being. That’s why I changed my news consumptions years ago. I hope you’ll join me in this journey to protect your own mental health.
Research
Meanwhile, research shows that prolonged exposure to distressing news can significantly impact our mental health, leading to increased anxiety and even depression. It’s time to take control.
Media Exposure and Mental Health
“naturalistic and experimental research has found a relationship between watching distressing news and lower emotional well-being, including elevated anxiety and worry [16-20]”
News consumption and your mental health
“The constant stream of news can significantly impact mental wellbeing, particularly the ones with distressing content. Exposure to negative events can lead to heightened stress and anxiety, even leading to depression. This is because the human brain is wired to react to threats and the news, which frequently focuses on problems and crises, can trigger a prolonged stress response.”
