The Toll of the News on Our Mental Health [part 2/6]
Awareness of your news consumption
Welcome to the second article in the 6-part series on “The Toll of the News on Our Mental Health.” If you missed the first article, you can find it here.
Today, we dive into the foundational step of any change process: awareness. We’ll explore how becoming aware of our news consumption and its impact on our mental health is crucial for long-term habit change.
While “awareness” might seem like a mundane topic, I assure you, it is perhaps the most critical step you can take. Without awareness, change is impossible. If you’re not conscious of your news consumption habits and the effects they have on your mental health, altering these patterns will be challenging.
The journey towards change is beautifully illustrated in the poem Autobiography in Five Short Chapters (see below). It metaphorically describes how, without awareness, we repeatedly fall into the ‘same hole’—symbolizing our unhelpful habits or patterns. This poem underscores the necessity of developing multiple levels of awareness, not only recognizing the problem but also realizing the need for change to prevent repeating past mistakes. It’s a powerful reminder that you are the only one who can alter your path and outcomes, making conscious choices to steer clear of the ‘holes’ in your life.
Read this poem, be ready for a smile 🙂
Autobiography in 5 Short Chapters, by Portia Nelson
Chapter 1 – I walk down the street. There is a deep hole in the sidewalk. I fall in. I am lost … I am helpless. It isn’t my fault. It takes me forever to find a way out.
Chapter 2 – I walk down the same street. There is a deep hole in the sidewalk. I pretend I don’t see it. I fall in again. I can’t believe I am in the same place but, it isn’t my fault. It still takes a long time to get out.
Chapter 3 – I walk down the same street. There is a deep hole in the sidewalk. I see it is there. I still fall in … it’s a habit. My eyes are open. I know where I am. It is my fault. I get out immediately.
Chapter 4 – I walk down the same street. There is a deep hole in the sidewalk. I walk around it.
Chapter 5 – I walk down another street.
Tip #1: Cultivate Awareness
Becoming aware of our news consumption habits is the first critical step towards managing its impact on our mental health. By practicing mindfulness, we can cultivate a heightened awareness of our engagement with the news—observing our reactions without judgment and noting how it affects our emotions and thoughts.
To truly gauge your news consumption, take a moment to reflect on the following questions, notice your thoughts and body reactions. First: take a breath, be present.
- Where do you typically consume news? (e.g., online, TV, social media, print). Do you read, listen, or watch them?
- What are your main sources? Are these sources credible? Are they negative, positive, a bit of both?
- How much time do you spend on each type of news? Consider all mediums, including social media, newspapers, and television.
- When do you consume the news? First thing in the morning? Throughout your day? Before bed?
- Why do you watch the news? Old habit? Is your brain asking for some cortisol and adrenaline? Could it be an addiction?
I remember reading an article years ago about how a communist government (not naming them) had decided to tear down homes in poor areas, displacing hundreds, perhaps thousands, of people without care. I was devastated, crying hard and furious at a society that seemed not to care. This incident was a trigger, showing me I needed to change how I consumed news and limit my exposure as much as possible.
Also watching the news first thing in the morning was setting a negative tone for my day, and I knew this had to change.
“The unexamined life is not worth living.” -Socrates
Tip #2: Embrace Slow Changes
Changing deeply ingrained habits can be challenging. When it comes to modifying how we consume news, slow and steady often wins the race.
Start by setting small, achievable goals, such as reducing your news intake by 10 minutes each day or choosing to check the news only at specific times of the day. I’ll get into more tips in the following days, so stay tuned.
Here’s a personal anecdote: I began by deleting one app at a time from my phone, only to reinstall it later because I felt I needed it. This cycle continued until one day, I finally removed all my social media apps permanently.
Tip #3: Address FOMO
The fear of missing out (FOMO) can drive us to overconsume news, but remember, truly significant news will find its way to you. Trust that stepping back a bit won’t make you miss out on anything crucial.
You might still miss some things, but it’s okay not to always have everything. For instance, a few months ago, I saw on Facebook that everyone was excited about the Northern Lights visible from the UK. I thought, “Wow, that’s cool!” but failed to consider they might be visible in Vancouver too. Unfortunately, I missed them and was frustrated with myself for not making the plausible connection sooner. That’s life sometimes—you win some, you lose some, but the world keeps turning.
Try this: Observe how often your news consumption is motivated by FOMO rather than genuine need or interest. When you feel compelled to check the news, pause and ask yourself what you’re hoping to find, and whether it’s likely to contribute positively to your day.
Taking the First Step Towards Change
As we wrap up today’s exploration of awareness, I invite you to actively reflect on the patterns we’ve discussed. Awareness isn’t just the initial step; it’s a transformative tool that empowers us to make intentional changes. The story of the hummingbird (from the first article) and the poem “Autobiography in Five Short Chapters” illustrate that change is a gradual process, beginning with a single, mindful decision.
Now, I challenge you to take action:
- Reflect on the news consumption questions posed today. What insights have you gained about your habits?
- Observe any feelings that arise when you consider your interaction with the news. Remember, recognizing these emotions is an essential part of developing awareness. Don’t repress them.
- Set a small, achievable goal for this week. Consider reducing your news intake by a few minutes or replacing a news-checking moment with a mindful activity. We will delve deeper into setting goals in an upcoming article.
- Share what you learned or your goal in the comments below or with a friend. Voicing your intentions can significantly strengthen your commitment.
Let’s embark on this journey together, aiming not just to consume less news, but to do so mindfully. As we progress in this series, we’ll build on this foundation slowly and thoughtfully. Take this time to genuinely connect with your current state, without feeling pressured to rush.
In our next article coming this Friday, we will explore practical strategies for emotion regulation, helping you manage how news affects you on a deeper level. Remember, every step you take is towards a more balanced life.
Stay tuned, and let’s continue to support each other in navigating the complexities of our world with awareness and resilience.
Help Spread the Word
Please like, comment, and share this series with anyone you know who is struggling with the impact of the news. We all know someone who has expressed their concerns about the overwhelming and often horrific news or the uncertainties our society faces today. Sharing these insights can help others feel supported and empowered to manage their news consumption for better mental health.
Thanks and keep breathing 🙂
