Going through Newspaper headlines and trending topics on social media can be fun. It’s good to stay abreast of happenings around the world and have the latest information at your fingertips.
But bad news seems to be everywhere these days. Browsing the news now can sometimes bring a sense of foreboding and that sinking feeling in the pit of your stomach.
Police related deaths have been on the rise. Only recently America mourned the loss of a black man, Mr George Floyd, at the hands of white policemen in what, at the time of writing this article, has caused state wide protests and demonstrations across America and beyond.
Here in Nigeria the story is no different. We hear of herdsmen attacks, Communal clashes, kidnapping and deadly bomb attacks by the Boko Haram insurgents.
Not to forget the dreaded COVID – 19 pandemic that has claimed thousands of lives. The list of negativity seems endless.
But can all this bad news negatively affect our mental health?
Absolutely. We now know for a fact that negative news headlines can lower one’s mood.
Why some people are more affected than others depends on how relevant the news story is to them.
The more connected you feel to the situation in the news the more you are likely to be negatively affected by it says psychologists Natascha de Hoog and Peter Verboon.
It also depends on your personality type and whether you’re an Extrovert or Introvert.
Extroverts tend to be more optimistic than Introverts. They’re saddened by bad news like everyone else but just don’t let it ‘get to them’.
Introverts tend to internalize things more and tend to be more affected by bad news.
Besides sadness, constantly being bombarded by negative news can cause feelings of hopelessness, fear and helplessness.
The word Headline stress disorder– is used to describe the high emotional response (like worry, panic and stress) people can have to endless reports from the news media (both fact and fiction).
Headline stress disorder can also cause physical problems like rapid heartbeats (palpitation), chest tightness and poor sleep.
These problems may eventually lead to full blown physical and mental diseases like anxiety disorders , depression, and even diabetes and hypertension in those who are predisposed.
Researchers from the University of Sussex, in Brighton, United Kingdom have shown that constantly reading, listening to or watching negative news can increase your tendency to worry and exaggerate personal issues that you may be dealing with in your own lives – even if there’s no connection between the two.
So how do you remain informed about current events while maintaining your mental health?
Psychologists agree that doing the following will help;
Set Time Limits on the Amount of News You Read Daily
Some of us have set time limits on the amount of TV or Video games our children can watch or play at a given time. The same thing can certainly apply to us.
Don’t let yourself be drawn down the hole of endless information struggling for your attention either on the news or social media. Rather, take control of your time and what you read or listen to.
Decide on the amount of time you want to spend browsing the web, reading news or chatting on social media and stick to it (you may need to set an actual alarm)!
Play around with different time limits to find your sweet spot. It may be five minutes or an hour a day.
Doing this puts the power back in your hands and gives a sense of control.
You may even go for days without listening to or reading the news (I know I do).
Focus on things within your control
Another way to deal with news related stress and anxiety is to shift your attention to things you can solve.
You may not be able to do anything about police related violence or the Hurricane in Malta. But everyone can do something, no matter how small, to make their own communities, families or even themselves better.
Take charge of your physical health by engaging in regular exercise and eating healthy foods.
You could keep the environment clean by unblocking the gutters or cutting the bushes around your home. You protect yourself and your family from flood and malaria while reducing your level of stress by so doing.
Volunteer at church, visit prisoners or sick people in hospitals. Take some form of action in your area of influence.
Research has shown that getting involved in the Community by volunteering for local causes can boost your sense of well – being, give you a feeling of purpose and a sense of identity within your Community.
Connect with Friends
Spending time with loved ones releases a hormone called oxytocin which increases feelings of connection, trust and affection that helps counter stress.
So when you feel down and exhausted from reading endless sad stories in the news and social media, unplug from the internet (or television) and reconnect with good friends.
And you don’t have to talk about the latest happenings on the news if you don’t want to.
Avoid News before Bed Time
When helping some of my patients with insomnia (poor sleep) I often give this advice. And it usually helps.
If you have a tendency to worry or ruminate (think things over continuously) then watching the late night news or browsing the web last thing before you sleep is definitely not a good idea.
Rather plan to catch up on the news earlier on in the day and fill your mind with uplifting and motivating information before you end the day.
Study scripture, meditate or listen to soothing music. Basically do what relaxes you and do your best to stay away from negativity before bed.
Look for Positive news
Beyond being a consumer of the news (some of which is exaggerated or false) dished out by the media (because it sells and puts money in their pockets). You can make the effort to find positive news for yourself and reduce your anxiety by so doing.
While you may feel that it is your responsibility to understand what is going wrong in the world so that you can find a way to fix it, it is also very important to find out what is going well so that you can feel motivated, hopeful, and uplifted.
We’d love to hear from you! Please leave a Comment.
Questions? Feel free to Ask the Therapist.
Stay blessed and keep safe!
Warm regards,
It can be hard to tell the difference between ‘fake’ & ‘authentic’ news…but one thing seems to be constant, there’s a lot of negative news put there. Thank you Chi-Chi for another thought provoking and insightful post. No more 10pm news for me!
Thanks for taking time to pen down your thoughts dear Uche! Much appreciated.
This is very interesting, ‘look for positive news’ I love this specially.
Now I understand better, despite many negative headlines out there, there are still many positive ones(which unfortunately don’t sell as much as the negative ones though). Just look for the positives.
Thank you Dr Anireto.
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