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Research has shown that consuming negative news is linked to mental health issues such as feelings of anxiety, insecurity, and vulnerability. Bad news can make a person more pessimistic about themselves, others, and life in general, claims Reza Shahabahang, a media psychologist and researcher at Flinders University in Australia.
According to him, sometimes absorbing a large amount of distressing news can even lead to psychological trauma. This means that a person may experience symptoms of post-traumatic stress, such as flashbacks and sleep problems, even if they were not involved in dramatic events. (In psychology, a flashback refers to a strong re-experiencing of a past experience. – Ed.)
Despite this, most of us constantly seek out negative stories and share them with those around us.
How to Consume News Mindfully?
If someone has friends or relatives in a conflict zone, they will pay particularly close attention to the news. However, even those far removed from the events often want to understand what is happening, as reported by Science Alert. For many of us, staying informed is a moral choice tied to a desire for positive change.
This is why Shahabahang’s team suggested in their research that simply limiting the flow of information may not be feasible for everyone. Instead, the researchers advised taking a more mindful approach to news consumption, paying attention to changes in one’s emotions, and slowing down when necessary.
The researchers offered the following recommendations for mindful news consumption:
- Stop and take a few deep breaths. Take some time to observe your body sensations and thoughts.
- Check in with yourself to see if you feel tense or anxious. Are you ready to process more news?
- Reflect on what is important for you to understand.
- Be critical. Pay attention to the credibility of the source.
- Don’t rush. Before moving on to the next piece of news, consider the information you’ve received and your reaction. Did what you heard change your emotions and thoughts? Do you still have the energy to dive into more news?
It’s not always possible to follow all these steps. However, a more mindful approach to negative news before, during, and after consuming it can help you make informed decisions about how to react to information and when to take a break.
Signs that information is negatively affecting your mental health:
- Compulsive behavior, feeling like you can’t stop following negative news
- Feelings of despair, hopelessness, or lack of motivation
- Irritability
- Difficulty concentrating
- Fatigue
- Severe physical symptoms (e.g., stomach upset)
- Sleep problems
- Increased instances of impulsive or risky behavior, such as panic buying unnecessary items and stockpiling supplies after hearing bad news.
What to Do If the News Upsets You?
First, take a break—whether for a few minutes or a few days: as long as you need to feel emotionally resilient.
You can also write down your observations about how the news affects your feelings and track the intensity of your emotional fluctuations.
Additionally, it’s helpful to talk to supportive people, spend time in nature, or dedicate a day to your favorite activities, such as gardening, painting, or sewing.
But if that doesn’t help, the best course of action is to consult a psychologist.
