As a Valuable Mental Health Benefit
Sometimes it feels like there is simply no good news in the world. Since March of 2020, those times seem to occur more frequently. A global pandemic that won’t go away, the suffering of the Ukrainian people, progressing climate change, and even more political unrest are enough to knock the Pollyanna out of any optimist. But what is the current bad news cycle really doing to us, physically and emotionally? And what action can we take to protect our own mental health?
Doomscrolling/Doomsurfing
Doomscrolling and/or doomsurfing are terms used to describe a constant consumption of negative news. It can start quite innocently. We all have a desire to stay informed about the world around us, but doomscrolling takes that desire and turns it into an unhealthy obsession. Hearing, viewing, or reading bad news can trigger the release of adrenaline and cortisol, our stress hormones. These hormones produce a fight or flight response, or heightened awareness. Living in a prolonged state of heightened awareness can cause stress-related illnesses like anxiety, depression, and insomnia and will intensify PTSD symptoms. Social media platforms make the negative news cycle far too accessible, and instantaneous. Most of us will receive several “breaking news” notifications via our phones daily. Just the sound of that notification “ping” can get hearts racing and elicit an immediate response.
How the Non-stop News Cycle Affects our Mental Health
Over the last decade or so, the standard of impartially delivering news stories has radically changed. What was once a scheduled and orderly delivery of news has been replaced by a “fire-hose of non-stop information”. The sheer nature of news reporting has changed dramatically as well. Equitable and fair reporting has lost ground to sensationalism and emotionally charged content. It is common and at times unavoidable to witness horrific scenes of human suffering and destruction. These scenes are continuously broadcast until an equally disturbing or even more alarming event takes center stage.
The use of Smartphone videos in news stories has catapulted the viewer directly into the chaos. It is as if we are present at the site of the tragedy. For many viewers, this produces an immediate and intense stress response, one that can continue for hours, days or even months. Eventually, the individual’s own personal worries and anxieties are intensified. This reaction can also escalate into anger, fear, and resentment. Living under a dark cloud of stress makes it much more difficult to take time for self-care. As a result, good quality sleep, exercise, healthy eating, and relationships suffer. For the individual experiencing these changes, it can be difficult to recognize this state of unbalance and deteriorating health.
Finding a Balance
The World Health Organization recommends limiting newsfeeds that make us anxious or feel overwhelmed to once or twice a day. The WHO also recommends we utilize social media outlets to circulate “good news”, in the form of positive and helpful stories.
So how does one stop doomscrolling and create balance when disturbing news is so ubiquitous?
- Establish Boundaries-Limit your news intake to once or twice per day at most.
- When news stories leave you feeling overwhelmed, take some time away from the news cycle to reflect and reground yourself.
- Consider where your news comes from-Does the source cover both sides of a story?
- Create Media Free social events-Schedule time with family and friends weekly or monthly with the condition that conversations remain light and upbeat.
- Accept What You Cannot Control-Focus instead on what you can control like your health, environment, and relationships.
- Find a balance-Frequently visit “Good News” Outlets.
Cultivating a Positive Outlook
There are good things happening all over the globe, but they don’t typically make headline news. Here are some suggestions for websites, newsletters, and podcasts that highlight the good work of people and organizations the world over.
Newsletter/Websites
The Happy Broadcast-this platform offers a newsletter, podcast, and even a mental health app! Great stories will improve your mood and brighten your days.
The Optimist Daily-Offering good news on the environment, politics, education, health, and Ukraine!
Reasons to Be Cheerful-Read about a Chicago neighborhood that will generate its own energy, or how Sweden sends just 1% of its trash to landfills.
Goodness Exchange-This is your place to be surrounded by the stories that celebrate people solving the world’s problems, small and large.
Happy Headlines-Learn about a Dutch company installing CO2 fighting moss on concrete buildings or about an enzyme that can break down plastic very quickly and so much more.
Podcasts
The Happy Brain– This podcast investigates the science behind happiness, and helps you blaze new trails to your dopamine, serotonin, oxytocin, and endorphins. Guests are pioneers in retraining the inner mammal.
Good Life Project– Inspirational, intimate, and unfiltered conversations about living a fully engaged life. Pull up a chair next to some of the most accomplished teachers & leaders in the world.
The Conspiracy of Goodness– Designed to give you more joy, less fear, and no end to the evidence that a bright future is possible. Each episode introduces you to people tackling some of the world’s most difficult problems and shows you why they still think the future is bright.
Good News Good Planet– Concise two-minute ‘shots’ of actual good news from around the world. What you focus on determines your life experience!
No one sets out to live a life filled with fear, anger, and resentment, yet it can, and does occur far too easily, in our lives and the lives of those we love.
There will always be sad and scary news stories to contend with. And it will always have the power to disrupt our lives. While we cannot control what is happening in the world, we can control how we react to it. This is not to say we must disconnect from the news media completely, but rather to empower ourselves to make informed decisions about where, when, how, and how much information we will receive daily.
Creating balance is an effective method to become empowered and regain control of your mental health and well-being. Limit your exposure to negative news. When you are feeling overwhelmed by what is happening in the world, disconnect for a time. Find an activity that grounds you and brings you joy. Step outside for a walk. Take the time to notice that spring has blossomed into summer. And be reminded that reconnecting with the natural world will surround you with signs of hope and delight.
