In today’s world we’re surrounded by an endless stream of news, opinions, and facts about current events. From breaking news, to political opinions on social media, staying informed is important but when news is always at our fingertips, it can quickly become overwhelming. This phenomenon, known as “news overload”, can lead to anxiety, stress, and polarization. Consuming too much news can take a toll on your mental health while not understanding the difference between fact and opinion in the media can lead to misinformation. Finding a balance between staying informed and protecting your well-being is as important as ever.
Recognizing Your News Consumption Habits
The first step in managing news overload is understanding your own habits around news consumption. By paying attention to when, how, and why you hear about news, you can start identifying patterns leading to stress. Start by taking note of when you check news sources. Are you checking first thing in the morning, throughout the day, or right before you go to bed at night? Recognizing these patterns can help you see if there are certain times when news impacts your mood more. It’s also important to reflect on your purpose for checking the news. Are you genuinely curious about current events or are you anxious about missing out on important information? Differentiating between if you’re being purposeful with your news consumption versus if you’re mindlessly scrolling can help you regain control. Also work on identifying where you’re getting your news. Do you primarily hear about current events through social media, from family and friends, or through news sites?
Choose Reliable Sources Wisely
After analyzing your news consumption habits, make sure that you’re mindful of where you’re getting your news from. With so much information available, it can be easy to become a
victim of misinformation or highly polarized “news”. Not all news is created equal, and certain sources may unintentionally increase stress with sensationalized or biased reporting. Look for established sources known for accurate and well-researched reporting. Major news outlets often have editorial standards and fact-checking teams that ensure stories are accurate. But even major news outlets can be biased so avoid sources that rely on flashy headlines or seem to choose reporting on stories that promote an opinion. Try to select sources that openly state their values and sources of funding. One way to help remedy sources that are overly biased is to diversify your news sources. Relying on a single source for information can limit your perspective. Choosing a diverse array of sources help you see different viewpoints and get a fuller picture of an issue. It’s also important to limit your news consumption from social media because while social media can be a quick way to access breaking news, it has the major problem of unverified information being posted which often isn’t fact-checked. According to the Pew Research Center, 23% of people admitted to sharing “fake news”, either intentionally or unintentionally. People can post whatever they want, whether it’s true or not, so it's crucial to be wary and not believe everything you hear on social media. Prioritize Positive and Solution-Based News In addition to limiting how much news you consume daily and making sure news sources are factual, try prioritizing positive and solution-based news. A lot of the news we hear about is highly negative because that’s what gets peoples’ attention, but there’s also a lot of good news that can go unreported. Incorporate more uplifting stories into your news diet by following outlets dedicated to positive news. Outlets like Good News Movement, Global Positive News, and Some Good News which are all active on social media post stories of community success, innovation, problem-solving, and kindness. Mixing in more good news can help offset the
heaviness of traditional news and remind you of the good in the world. Another option is seeking out solution-based journalism which emphasizes progress towards solving problems instead of just reporting on the problems themselves. Hearing stories of resilience, hope, and progress can make you feel inspired instead of helpless to the problems we have to tackle in our world.
Finding a Healthy Balance
When news leaves you feeling overwhelmed or anxious, step away from it and use mindfulness practices to ground yourself. Mindfulness allows you to process tough emotions and release built up tension from difficult news stories. Simple techniques like deep breathing exercises, taking walks, journaling about your emotions, using positive visualizations, or trying meditation can all help you decompress. It’s important to stay informed but it’s just as important to know when to take a break and practice mindfulness to feel better. Always keep in mind that a lot of news sources intentionally choose dramatic headlines and negative stories because those typically get more clicks, watches, and reads which makes them more money. Take a deep breath and remember that fact when you feel overwhelmed. Practicing healthy news habits like understanding how you consume news, choosing reliable sources, prioritizing positive stories, and using mindfulness to decompress will allow you to maintain a healthy and balanced relationship with current events. Remember that it’s important to set boundaries which allow you to engage with the world in a way that feels empowering instead of overwhelming.
