Coping With News Overwhelm

It's important to stay informed and educated on what's happening in the world, but how can we prevent news overwhelm in a world of 24/7 negative headlines?

I didn't want to write a blog post this week.

I found it hard to carry on with daily routines this week when all I could think about was the wrong that was happening in the world as I watched the news on any channel or read it on any platform.

Global warming continues to climb with the hottest summer recorded in countries around the world and we experience unprecedented superstorms and natural disasters.

Economies are still in flux trying to recover from our 3 year Covid-19 blip and we are all suffering the effects of inflation.

The war in Ukraine is still ongoing after 20 months (at the time of this post) and the world has become numb to their struggles as governments around the world suffer from "Ukraine War Fatigue".

And just when we thought we couldn't be shocked by the headlines anymore, along comes the Isreal-Hamas War. The carnage and suffering of innocent people caught in war are the images and stories that fill every news channel media platform.

While it's the job of news media to report on the most urgent and important happenings around the world, it's the bad news that sells. So when something horrific happens, the most graphic and dire headlines are on a 24/7 loop to make sure they get viewership, clicks and reads.

The daily news is a part of my routine to stay informed and educated on what is happening in the world. But this week, I find myself overwhelmed by the atrocities that war causes on countless innocent lives.

I am crying at the end of each morning news program feeling melancholy and a sense of helplessness and I am demotivated to do normal daily activities. What was wrong with me?

Then an Instagram post popped up on my feed from one of my favourite authors that I follow, Adam Grant.

I know I am not alone in this feeling of headline distress so I started to research. In my short blog post this week, I am sharing information from insightful articles that remind me I can control this overwhelm that I feel.

Hopefully, they can also help you.

Article From the American Psychological Association

In their article, Media Overload is Hurting Our Mental Health, the American Psychological Association shares insights from psychologists on the increase in news-related stress and what you can do about it.

Here are the psychologists' suggestions for managing headline stress from the article:

• Write down the stressful headline on paper, to slow processing.

• Turn off smartphone news notifications.

• Set the phone’s timer for 15 minutes at the start of checking social media to limit the amount of time engaged in it.

• Set a strict no-screens (including phones) policy for mealtimes.

• Add other daily tech-free periods where possible.

• Bind anxiety by taking some kind of action, perhaps donating to a cause, joining an aid group, or signing a petition.

Source: Media Overload is Hurting Our Mental Health - apa.org

Article From Greater Good Science Centre

In the article, Six Tips to Avoid Being Overwhelmed by the News, author Dawn Branley-Bell, Ph.D., shares how constant exposure to negative reporting may be bad for your well-being.

She suggests the following proactive steps to avoid news overwhelm.

1. Regulate consumption.

2. Take ownership over your emotions.

3. Take care of your health.

4. Focus on the positive.

5. Replace unhealthy coping skills with positive alternatives.

6. Seek support.

Source: Six Tips to Avoid Being Overwhelmed by the News - greatergood.barkeley.edu

Perhaps I Should Go Back to the Old Fashion Newspapers

In a world that is hyperconnected, where news is hyper-focused on the current disaster of the moment, it's important to take steps to protect our mental health.

My last suggestion is to opt for a healthier way to get the news with the traditional newspaper.

There is something to be said for the old-fashioned newspaper. With sections on a variety of news to keep me informed and educated and not just inundated with only the most sensational and 'clickbait' worthy headlines and stories.

There is endless bad news in the world, but there are also stories of bravery, acts of kindness and recovery. I will continue to struggle with moments of 'empathic distress' and continue to learn how to cope with being human.

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