‘Headline Stress’: How to find balance between disconnecting and staying informed
BREAKING NEWS!
〰️
BREAKING NEWS! 〰️
when headlines are dominated by crises and disasters. While it's crucial to be aware of global events, consuming news mindlessly can lead to increased anxiety, stress, and a sense of helplessness. Here’s how you can consume news mindfully to maintain your mental well-being and understand the impacts of constantly consuming negative news.
“Continuously consuming negative news can’t be that bad! ”
Emotional and Psychological Effects
Constant exposure to negative news can significantly impact emotional and psychological well-being. Studies have shown that consuming distressing news can lead to increased levels of stress, anxiety, and depression. The phenomenon known as "headline stress" reflects the chronic stress experienced from continuous negative news consumption (4).
Neuroscientific Perspective
From a neuroscientific standpoint, frequent exposure to negative news activates the brain's stress response system. The amygdala, which processes emotions, becomes hyperactive, leading to heightened feelings of fear and anxiety. Chronic stress from negative news consumption can also affect the hippocampus, which is involved in memory and emotional regulation, potentially leading to difficulties in concentration and emotional regulations (5).
Physical Health Effects
The body's physiological response to stress includes the release of cortisol, a hormone that, when chronically elevated, can lead to various health issues such as hypertension, weakened immune response, and increased risk of cardiovascular diseases. Over time, the cumulative effect of stress from negative news can manifest in physical health problems (6).
Behavioural Changes
Constant exposure to negative news can lead to behavioural changes such as social withdrawal, irritability, and a pessimistic outlook on life. People may also engage in maladaptive coping mechanisms like overeating, substance abuse, or excessive screen time to distract themselves from their stress and anxiety (7).
Set Boundaries on News Consumption
It’s easy to get sucked into a constant stream of updates, but this can be detrimental to your mental health. Establish specific times during the day to check the news rather than scrolling continuously. Limiting your news intake to certain hours helps prevent information overload and allows you to process information more effectively.
Practice Mindfulness Techniques
Engaging in mindfulness can help manage the emotional impact of distressing news. Techniques such as deep breathing, meditation, and grounding exercises can reduce stress and bring you back to the present moment. Studies have shown that mindfulness can decrease anxiety and improve emotional regulation (1).
Engage in Active Solutions
Feeling powerless can increase stress and anxiety. Counteract this by getting involved in solutions. Whether it’s donating to a cause, volunteering, or simply sharing helpful information, taking action can provide a sense of agency and hope. Psychologists note that proactive engagement can alleviate feelings of helplessness and improve mental health (2).
Discuss and Debrief
Talking about the news with friends, family, or a therapist can help process and mitigate its impact. Discussing your feelings and gaining different perspectives can provide emotional support and reduce feelings of isolation. Group discussions can also help clarify misunderstandings and offer comfort.
Choose Reliable Sources
Not all news is created equal. Rely on reputable Australian news outlets that provide balanced and well-researched information. Misinformation and sensationalism can exacerbate feelings of anxiety.
Be Selective with News Topics
Focus on news that directly affects you and your community, or topics where you feel you can make a difference. This helps reduce the feeling of being overwhelmed by global issues that are out of your control. If certain topics are particularly triggering, it’s okay to skip them or seek out more positive news stories.
Limit Exposure Before Bedtime
Consuming news before bed can negatively impact sleep quality. The blue light from screens and the emotional stress of bad news can lead to insomnia and restless nights. Establish a bedtime routine that excludes news consumption at least an hour before sleep (3).
Incorporate Positive News
Balance your news diet with positive and uplifting stories. Websites and platforms dedicated to good news can provide a refreshing counterbalance to negative headlines. This approach supports a more balanced view of the world and can uplift your spirits.
The Take Home
Mindfully consuming the news involves setting boundaries, choosing reliable sources, and incorporating mindfulness practices. By being selective and proactive, and by balancing negative news with positive stories, you can stay informed without compromising your mental health. Remember, it’s okay to take breaks and prioritise your well-being in times of global turmoil.
References
Hoge, E. A., et al. (2013). Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity. Journal of Clinical Psychiatry, 74(8), 786-792.
Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Free Press.
Cain, N., & Gradisar, M. (2010). Electronic media use and sleep in school-aged children and adolescents: A review. Sleep Medicine, 11(8), 735-742.
Newman, N., Fletcher, R., & Kalogeropoulos, A. (2019). Reuters Institute Digital News Report 2019. Reuters Institute for the Study of Journalism.
McEwen, B. S. (2004). Protection and damage from acute and chronic stress: allostasis and allostatic overload and relevance to the pathophysiology of psychiatric disorders. Annals of the New York Academy of Sciences, 1032(1), 1-7.
Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2007). Psychological stress and disease. JAMA, 298(14), 1685-1687.
Hawkley, L. C., & Cacioppo, J. T. (2003). Loneliness and pathways to disease. Brain, Behavior, and Immunity, 17(1), 98-105.
