“I Can’t Resist the News”: How to Preserve Your Mental Health in Times of War and Crises?
“I Can’t Resist the News”: How to Preserve Your Mental Health in Times of War and Crises?
We live in a region where there’s a lot of tension, and nearly our everyday lives are filled with news about wars and disasters. If we’re not directly affected, then at least we follow the news which is, in most cases, disturbing and might impact our focus and mental well-being. It’s also not realistic to isolate ourselves completely, but constantly exposing ourselves to the never-ending stream of news and social media updates can lead to mental and even physical exhaustion.
In these times, some people feel compelled to follow the news. A study found that 1 in 6 is addicted to news consumption, they may find themselves caught in a vicious cycle of seeking updates throughout the day to know more to relieve emotional distress and even crave some good news. However, this behavior proves counterproductive, as the more they immerse themselves in the news, the greater the disruption to other aspects of their lives on the physical and mental levels. A phenomenon recently referred to as doomscrolling.(1)
“Doomscrolling” refers to the habit of continuously scrolling through distressing or negative news and information online, often on social media platforms, searching for more dopamine hits, as noted by Judson Alyn Brewer, an American psychiatrist, neuroscientist, and author specializing in anxiety and addiction, “It is likely that the bigger the headline, the bigger the dopamine hits.”(2) And despite people claiming a preference for positive news, news followers tend to lean towards negative content.(3) Reporters and news agencies are aware of this tendency and use it to attract more viewers by highlighting negative news. An example of this impact is evident in a Russian website that experienced a significant drop in traffic when it decided to publish only good news.(4)
How does our mental health interact with the news?
Staying informed by keeping up with the news is important to stay updated and aware of your surroundings. However, excessive exposure can be problematic. Research has demonstrated that exposure to negatively toned TV news programs can elevate anxious and sad moods, as well as increase the tendency to catastrophize personal worries. This supports theories linking negative mood to worrisome thoughts and suggests a broader impact on unrelated personal concerns.(5)
When you see someone in pain, parts of your brain react similarly to when you feel pain yourself, providing new insights into how our brains process empathy, as shown by a previous study(6). And besides mental health problems, in today’s world, we are constantly bombarded with unlimited information, and the excessive quantity of news that can be overwhelming for our brains which aren’t prepared to handle this massive data amount.(7) This could lead to considerable consequences and it becomes hard to stay focused, finish things on time, and get into longer books or articles.(8,9)
How to keep our minds healthy while following the news?
As humans, we are guided by our conscience, feeling a moral obligation to follow the news and stay updated on what is happening to our people. However, it becomes challenging to achieve this while protecting our mental well-being and maintaining our ability to carry out daily activities. Therefore, it is crucial to reach a point of balance where we can stay informed and in control. Here are some helpful guidelines.(10–12)
Customize Your News Intake
Sometimes, news can make us feel overwhelmed because many things are out of our control. To manage this, try simple strategies. For example, limit how often you check your phone for news and establish boundaries. Importantly, avoid consuming news just before bedtime or in the morning, as it heightens alertness and stress levels. You can choose a specific few times in your day for updates (preferably 1 to 3 times), and then leave your phone in another room. Turning off notifications and using tools to block certain websites can help you control your tech use. (13)
Understand Your Limits
Think about why you feel a certain way about the news. Ask yourself if you can control the situation. Remember things you did before that made you feel better. News often focuses on the worst things, but don’t forget there are positive things you can do.
Observe Your Thoughts and Reactions
Be mindful of how news affects your emotions. Observe your feelings after watching or reading the news and identify media that keeps you informed without inducing anxiety or a repetitive cycle. Establish a preferred method for staying informed and take breaks from the constant news cycle when necessary.
Choose How You Respond to Distressing News
When the news makes you feel upset, you can decide how to react. Talk to friends or family about your feelings. Try activities like mindfulness, meditation or walking to calm your mind. Taking breaks from your phone for a walk or run is good too. Getting involved in activities you care about can lift your spirits. This helps break the emotional impact of bad news, preventing you from becoming stuck in a cycle of despair. Learn more about how to manage stress and the healthy coping mechanisms. Keep a healthy routine with a good diet and exercise.
If Something Doesn’t Work, Try Something Else
People are different, so what works for one person may not work for another. If one thing doesn’t help, try something else until you find what works for you.
Take Constructive Steps
When the news becomes overwhelming, challenge yourself to take positive action. Seek ways to donate to trusted people or organizations. If you can, volunteer to provide service to the affected people and find out ways to alleviate the pain. Engaging in positive actions reinforces your sense of agency and transforms the weight of bad news into a more uplifting experience.
Supporting Children and Young People
Kids might feel confused about the news. Let them talk about their feelings. When talking to children about war news, use words they can understand and pay attention to how they react. Teach them to be kind and understanding, especially towards those affected by events. Encourage them to take positive actions, like drawing or donations, and make sure the conversation doesn’t make them feel upset. It’s also a chance to talk about how much news they consume and which sources they trust. Besides, try to keep their routines normal, like playing with friends or going to school. This helps them feel safe and happy.(14)
Ask for Professional Help When Needed
If the news is too much for your mental health and impairing your social or occupational function to an unbearable degree, it’s okay to ask for help. Talk to your doctor, a counselor, or a psychiatrist. They can give you support.
In essence, while global events may be beyond our control, managing what we can—such as news consumption- engaging in self-care activities, and taking positive actions towards the events can enhance our sense of well-being when the world seems overwhelming.
References
1. McLaughlin B, Gotlieb MR, Mills DJ. Caught in a Dangerous World: Problematic News Consumption and Its Relationship to Mental and Physical Ill-Being. Health Commun [Internet]. 2022 [cited 2023 Oct 17]; Available from: https://www.sciencedaily.com/releases/2022/08/220824102936.htm
2. Reading Bad News Makes You Anxious. Here’s How to Stop. | Elemental [Internet]. [cited 2023 Oct 17]. Available from: https://elemental.medium.com/breaking-your-addiction-to-breaking-news-be8498b9b7c2
3. Trussler M, Soroka S. Consumer Demand for Cynical and Negative News Frames. http://dx.doi.org/101177/1940161214524832 [Internet]. 2014 Mar 18 [cited 2023 Oct 17];19(3):360–79. Available from: https://journals.sagepub.com/doi/abs/10.1177/1940161214524832?etoc=
4. Russia: “Good news day” decimates website’s readership – BBC News [Internet]. [cited 2023 Oct 17]. Available from: https://www.bbc.com/news/blogs-news-from-elsewhere-30318261
5. Johnston WM, Davey GCL. The psychological impact of negative TV news bulletins: the catastrophizing of personal worries. Br J Psychol [Internet]. 1997 [cited 2023 Oct 17];88 ( Pt 1)(1):85–91. Available from: https://pubmed.ncbi.nlm.nih.gov/9061893/
6. Jackson PL, Meltzoff AN, Decety J. How do we perceive the pain of others? A window into the neural processes involved in empathy. Neuroimage. 2005 Feb 1;24(3):771–9.
7. Why the modern world is bad for your brain | Wu Tsai Neurosciences Institute [Internet]. [cited 2023 Oct 17]. Available from: https://neuroscience.stanford.edu/news/why-modern-world-bad-your-brain
8. Social media is shortening our attention spans – The Queen’s Journal [Internet]. [cited 2023 Oct 17]. Available from: https://www.queensjournal.ca/social-media-is-shortening-our-attention-spans/
9. Bowman LL, Levine LE, Waite BM, Gendron M. Can students really multitask? An experimental study of instant messaging while reading. Comput Educ. 2010 May 1;54(4):927–31.
10. How to cope with news anxiety – Mental Health UK [Internet]. [cited 2023 Oct 17]. Available from: https://mentalhealth-uk.org/blog/how-to-cope-with-news-anxiety/
11. Media overload is hurting our mental health. Here are ways to manage headline stress [Internet]. [cited 2023 Oct 17]. Available from: https://www.apa.org/monitor/2022/11/strain-media-overload
12. Excessive News Consumption May Harm Mental and Physical Health | Psychology Today [Internet]. [cited 2023 Oct 17]. Available from: https://www.psychologytoday.com/us/blog/imperfect-spirituality/202209/excessive-news-consumption-may-harm-mental-and-physical-health
13. The Mental Health Effects of War: Backed by Science | University of Utah Health [Internet]. [cited 2023 Oct 17]. Available from: https://healthcare.utah.edu/hmhi/news/2022/03/mental-health-effects-of-war-backed-science
14. How to talk to your children about conflict and war | UNICEF Parenting [Internet]. [cited 2023 Oct 17]. Available from: https://www.unicef.org/parenting/how-talk-your-children-about-conflict-and-war
