Last month, I met up with a few of my close friends for lunch and a good catch up. We had a lovely afternoon and there was so much to talk about. We reminisced about old times when we all worked together, talked about our recent holidays and plans for future breaks, shared what we'd been up to over the summer (and how fast the months were flying by) and commented on how children are so different from when we were young. As is often the case when the conversation is flowing, we spent some time chatting about current affairs local and national news. Sitting there listening and very occasionally contributing to the discussion, I realised that I knew much less about most of the topics than anyone else in our group. They seemed to know every detail about a particularly harrowing subject and had formed lots of opinions about all that they had read and heard. When I returned home, I mentioned this to my husband and considered why I was much less informed. I came to the conclusion that the main reason is that I firmly believe that over-consumption of news, particularly of the negative kind, seriously impacts my mental health and so I tend to avoid watching and reading too much. Today, I'd like to share what I have learnt from my online reading on this interesting and thought-provoking topic and present some strategies for avoiding 'doomscrolling' and managing your news consumption in general.
The concept of 'doomscrolling' and issues with easy access to news media
The term 'doomscrolling' came into regular use during the Coronavirus pandemic and is the act of spending an excessive amount of time reading and consuming large quantities of negative news online. This, coupled with 24 hour news channels on the TV, sensationalist headlines being so easily accessible and the negativity bias of media outlets can mean that the news is seriously harming your health and wellbeing. Some of the detrimental effects include:
- increased anxiety levels
- difficulty concentrating, completing tasks or relaxing
- worsening symptoms of depression
- elevated stress levels and trouble sleeping
- obsessive worry and fear
- gut and stomach problems
- muscle tension and pain
- poor productivity levels
- feelings of helplessness or paranoia
So, why do people involve themselves in 'doomscrolling' and excessive negative news consumption?
According to my research there are several main reasons why people engage in this kind of behaviour:
- having a natural negativity bias that makes them pay more attention to bad news than good news
- wanting to feel in control and prepared for potential threats in a world that seems chaotic and uncertain
- being addicted to the dopamine rush that comes from getting new information, even if it is negative
- because they wrongly believe that they are keeping themselves safe by doing so
What strategies can I try to prevent 'doomscrolling' and over consumption of negative news media?
- Limit your time Set a time limit for your news consumption and stick to it
- Make use of mobile apps and your phone settings Use apps or tools that block or limit your access to social media or news sites
- Look for the good news Seek out positive or uplifting stories that balance out the negative ones
- Consider better alternatives Choose to engage in activities that make you happy, such as hobbies, exercise, meditation, or spending time with loved ones
- Seek help or support Talk to a therapist or a trusted friend if you feel overwhelmed by the news or your emotions
Final words...
I hope you've found today's post thought provoking and useful. Remember, staying informed is important in terms of feeling involved, knowledgeable and connected to others and is a valuable way to learn and grow. However, taking care of yourself is of equal importance so make sure you control your news consumption rather than letting it control you!
Wishing you good health and wellness,
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