The Toll of the News on Our Mental Health [part 4/6]
Reduce the amount of news that doesn’t serve you
“News is to the mind what sugar is to the body.” – Rolf Dobelli
In a recent podcast, I was reminded of a striking fact: our brains are wired for negativity bias, meaning we tend to favor negative information. This inherent predisposition means that negative news often has a more profound impact than positive news. Therefore, removing negative influences can often be more beneficial than merely adding positive ones!
Also, in our daily lives, much like in the poignant Zen story of the Angry Young Man and the Buddha, we encounter the “gift” of news—often negative. The tale involves a Zen master who refuses to accept a gift of anger from a young man, illustrating a profound lesson: just as the master chooses not to accept the unwanted gift, letting it remain with its giver, we too have the choice to accept or reject the news presented to us. This story is a reminder that the barrage of news, while seemingly incessant, does not have to dictate our emotional landscape. We always have the choice to engage with it on our terms or to step back, preserving our peace and focus. This narrative is crucial, especially when considering how to manage our exposure to negative news, empowering us to maintain control over our mental environment.
The Story of the Angry Young Man and The Buddha
It is said that one day the Buddha was walking through a village. A very angry and rude young man came up and began insulting him, saying all kind of rude words.
The Buddha was not upset by these insults. Instead he asked the young man, “Tell me, if you buy a gift for someone, and that person does not take it, to whom does the gift belong?”
The young man was surprised to be asked such a strange question and answered, “It would belong to me, because I bought the gift.”
The Buddha smiled and said, “That is correct. And it is exactly the same with your anger. If you become angry with me and I do not get insulted, then the anger falls back on you. You are then the only one who becomes unhappy, not me. All you have done is hurt yourself.”
Tip #6: Reduce News Consumption
Reflecting on what you discovered about your news consumption on Day 2, think about where you could start reducing your intake.
For example, I realized I was often checking my phone first thing in the morning, which was detrimental not only to my mental health but also to my physical health, as I have some nerve pain. I made a change—I now start my day by having breakfast and
watching my hummingbirds out the window. If you don’t have a window with a view, playing some uplifting music can also give you a positive start to the day. I’ll be honest, this is still difficult for me to apply every day. I need to try harder, especially since I’m writing this ebook! So be kind to yourself if you feel you’re struggling with implementing some of these tips. It’s normal, it most likely will happen. But you need to keep trying.
Try this: make a commitment that you won’t use your phone during meals. Put it away, perhaps charge it, and set it to silent. Completely silent, not vibrating. The world won’t stop if you don’t answer right away, I promise. This is about setting healthy boundaries for yourself, your family, and your work.
Tip #7: Remove News Apps
Creating resistance by removing news apps and social media apps from our phones can significantly alter our engagement patterns. This strategic barrier means accessing social media or news becomes a less impulsive act and more of a deliberate choice, requiring us to use a computer or login manually. This added layer of difficulty helps curb the ease of access that often leads to excessive use. By introducing such resistance, we naturally reduce the frequency of our interactions with these platforms, encouraging healthier digital habits and allowing us more control over our time and attention. This approach not only decreases unnecessary stress but also fosters a more mindful relationship with technology.
Deleting social media or news apps from your phone can be effective. I don’t recall having any news apps, but I went through this with my social media apps. Initially, it was a challenge; I deleted and reinstalled them multiple times over the years. It’s okay if it doesn’t stick the first time—just keep trying. You can still access your social media on your computer, but it’ll be harder since you created resistance.
Tip #8: Limit Notifications
Jonathan Haidt, author of Anxious Generation, suggests keeping notifications on for no more than five apps. Evaluate your current notifications and decide which ones are truly necessary. Consider turning off those from apps that push negative news.
I recently followed this tip and was pleased to find I had only four apps with notifications on. I decided to turn off the notifications for my emails, which were too frequent. But I noticed myself checking my email app anyway, so it still needed my attention to stop checking it too often, otherwise it was defining the purpose of this strategy.
I also recently started to mute some WhatsApp groups due to too many messages. These aren’t directly news per se but they do impact our mental health. Take these extra tips if you find them useful. 😉
Tip #9: Curate Your Digital Feed
Take time to unfollow social media accounts and unsubscribe from newsletters that negatively impact your mental health. I periodically review my subscriptions to ensure they add value. I still have a lot of unnecessary newsletters but I started the process. If I never open their emails, what’s the point of keeping them? Delete! Remember, unnecessary emails not only clutter your inbox but also take up physical space on servers.
Tip #10: Set News Boundaries
Establish specific times when you allow yourself to check the news. This could be once in the morning and once in the evening—whatever works best for you, but try to avoid early morning and late-night exposure, as it can disrupt your day and your sleep.
Reminder
These tips may seem overwhelming all at once, so again, start slowly. I can’t remember exactly when I started this process, but it took several years to get to where I am today, and I know I can still improve. I’m doing really well with managing news consumption these days, but I could do better with overall phone use. I’m convinced that my mental and emotional health have improved partly because of these new habits. They weren’t the only changes I made, but they were a significant part of it. The tips shared today, along with the self-regulation practices and awareness from the previous articles, are a big part of my health today.
As we wrap up our discussion on removing unhelpful news, it’s important to remember that the power to curate a healthier media diet is in your hands. Today, we’ve explored several strategies to help you minimize the negative impact of news on your mental health.
- Which of these strategies can you implement immediately to start reducing the influence of unhelpful news?
- How might your daily routine improve by following these tips?
- What is one commitment you can make right now to manage your news intake better?
Think about how each change could make a positive difference in your life. Consider writing down your action plan or discussing it with a friend to solidify your intentions.
If you need further guidance or wish to share your progress, feel free to reach out. Together, we can ensure that our engagement with news is thoughtful, intentional, and aligns with our well-being.
In the next article this coming Wednesday, I’ll give you some tips on how to replace this newfound free time with activities that are more beneficial for our health! Can you already see how you could transform this free time into something constructive? Stay tuned!
