Also, we were exposed to incidents of racism, discrimination, and police brutality. Oh, and let’s not forget to mention the death of some of our most beloved celebrities and public figures. Then there’s the hysteria, tension, and division due to politics and the new laws that have been passed that impact women and marginalized groups of people.
Daily media consumption affects the way we think, act, and feel. Due to being stuck at home because of lockdowns, restrictions, quarantines, and remote work, more people than usual have established a routine of regularly checking the news during the pandemic. Many were left feeling drained and stressed from information overload.
Wanting to stay informed about current events is expected, especially concerning health and public safety. But unfortunately, the downside to excessive news consumption is that it can cause stress. According to experts, it’s essential to view the media in moderation to stay updated without feeling overwhelmed.
The Importance of Staying Informed
Table of Contents
Today’s news is jam-packed with an abundance of stories than ever before. In fact, it’s become so much more than just a tool to stay informed. However, the news can be nerve-racking, overwhelming, upsetting, and anxiety-inducing. They say that ignorance is bliss, and that certainly can apply when you say no to news consumption. However, as much as you would like to avoid watching the news, it isn’t realistic to do so. Besides, it’s not like you can escape it; even if you avoid watching the news on TV, it will creep into your social media feed, through phone notifications, or simply by someone informing you.
It’s sensible to keep up with what is going on, especially if you want to understand what’s happening in the world and how it affects your life. The key is finding a balance that you’re comfortable with.
The Impact of Staying Informed on Your Mental Health
Although staying updated on the news is one of the keys to being a well-informed citizen, constant exposure to negative news stories can take a toll on your mental and emotional well-being. A study was done between two groups of undergraduate students, and the results showed that anxiety levels increased after watching the news for 15 minutes.
Watching the news, especially when it is negative, may activate the sympathetic nervous system. This leads the body to release stress hormones, including cortisol and adrenaline, sending the body into “fight or flight” mode. Research also shows that being exposed to catastrophic news stories can be linked to symptoms of post-traumatic stress disorder (PTSD). 
So, how do we stay informed on current events while preserving our mental and emotional health? It may not be easy, but it’s possible without feeling overwhelmed. Here are some tips that may help:
Tips For Managing Your News Consumption
Set boundaries
Setting boundaries is key to managing your news consumption effectively. Here are some ways you can accomplish this:
Don’t make news consumption the first thing you do when you wake up.
Many of us like to get our news fix in the morning. We want to watch the weather or traffic report before heading out the door, or get the latest mass transit updates to see if there are any delays. While this information is important because it determines how you should go about your day, it may not be a good idea to watch the news immediately upon rising. While waiting for the weather report, a negative story will somehow creep into your viewing session.
Making news consumption the first thing you do when you wake up can impact your mood for the rest of the day. For example, if you are absorbing negative information, you may feel angry, depressed, or traumatized. Also, research has shown that it can stress you out and increase anxiety. Furthermore, transitioning into your day seems like a burden when you are robbed of your joy. So, before looking at the news, take some time for yourself. Meditate, pray, exercise, or listen to a podcast instead.
Set a time limit.
Determine how much news you want to consume each day by setting a time limit that you feel comfortable with. You can choose to watch news stories at a particular time each day or limit consumption for a certain amount of time. For example, you may decide to look at the news during lunch or limit yourself to 30 minutes per day. This could help you resist the urge to constantly check the news.
Setting daily time limits can help avert information overload and allow you to focus on quality new stories as opposed to quantity.
Manage notifications on your phone.
Nowadays, most cell phones have a feature that allows them to receive notifications. While it may seem like a good idea to get alerts on the go, sometimes it can be quite overwhelming, especially if you get so many at once. Even more so if they’re all negative. 
To reduce distractions and interruptions, manage the notifications on your phone by choosing the kinds that are necessary and silencing, limiting, or removing the ones that aren’t.
Keep the phone away from your workstation.
Having your phone buzzing or beeping all day can be quite distracting, especially while working. With those notifications constantly going off, you may feel tempted to pick up your phone each time you get an alert. Clicking on a new story can be a timesuck, energy-draining, and can cause anxiety, especially if the content is traumatic. This could have a negative impact on your productivity levels.
To get through the workday without throwing off your momentum, it may be a good idea to keep your phone away from your workstation. You could put it inside your desk drawer, purse, bag, or briefcase and keep it on vibrate. If you must have your phone in plain sight on your desk, put it on silent or vibrate. Any missed notifications will pop up.
Limit your time on social media.
If you have a smartphone, it’s likely that you use social media. It’s a great way to digitally connect with others, share and receive information, and it keeps us entertained. 
However, social media has proven to be a source of anxiety and depression for many people. This is because it’s often used as the perfect escape from the mundane details of everyday life. However, ironically, it can cause low self-esteem as well as feelings of inadequacy, especially if you suffer from “the grass is greener syndrome” and constantly compare yourself to others. Add negative interactions and stressful news stories to the mix, and you have a recipe for emotional and mental disaster.
If you realize you’re spending too much time on social media, try limiting your usage or cutting it out altogether if necessary. If you rely on social media to stay up-to-date with current events, look for an alternative method that reduces the likelihood of you being negatively affected by the news.
Remove stressful stories from your news feed or timeline.
Consider unfollowing or muting social media profiles that routinely post content that makes you feel bad. Follow accounts that share your values, uplift your spirits, and promote happiness, positivity, and growth.
Change the default channel on your cable or satellite box.
If you have cable or a satellite service, many services have a “power on” option in the settings menu, which takes you to a default channel selection. For example, let’s say your default channel is CBS, and you are watching HBO. If the power goes out while you are watching HBO, or if you turn off the television, when you turn the TV back on, it will automatically revert to CBS.
The service I use, the default channel, is automatically set to the local news. So whenever I turned the TV on, I constantly had negative news topics thrown at me. The stories were almost always the same: burglaries, shootings, violence, and politics. Not only did I get tired of hearing about these things, but my emotional health was affected as well.
One day, when turning on the TV, I went to the settings and switched the default channel from the local news to the last one that was watched. This was a big help, and my anxiety levels went down because I was no longer bombarded with negativity.
If the default channel on your cable service is the local news, try changing it to something else. So that when you turn your television on after it’s been powered off, you won’t stumble upon something upsetting.
Keep your phone away from the nightstand.
Want to get a good night’s sleep? Keeping the phone away from your nightstand might be the answer.
According to the National Sleep Foundation, it’s a good idea to stop using electronic devices such as your cell phone for at least 30 minutes before bedtime.
This is because the blue light emitted by your phone screen suppresses melatonin production, the hormone that regulates your circadian rhythm (sleep-wake cycle). As far as the brain is concerned, blue light is similar to sunlight, which can keep us up much longer than we’d like. This makes falling asleep and waking up the next day much more difficult.
Excessive exposure to blue light has also been linked to retinal damage and other eye problems, such as age-related macular degeneration (AMD).
Implementing a cut-off time helps to cultivate a restful sleep routine.
When you’re bombarded by notifications, it makes it difficult for you to sleep. Also, it can exacerbate anxiety or depression levels should you decide to click on a negative or devastating news story.
To get some quality shut-eye as well as protect your mental and emotional state, consider putting the phone in another room. That way, you won’t reach for it every time an alert goes off.
Avoid news consumption before going to bed.
Looking at traumatizing news stories before bed can cause anxiety and difficulty falling asleep, especially if you already have heavy thoughts on your mind. Try to avoid news consumption for at least an hour prior to going to bed.
So, instead of picking up that cell phone or watching TV, take out the book that’s been sitting on your nightstand and begin reading it before going to bed. You’ll be surprised at how much easier it is to fall asleep and how much better you feel the next day.
Staying Informed By Choosing Credible Sources
Being selective about the sources you rely on for your news updates will ensure that you get accurate and unbiased information. Here are ways to choose credible news outlets to stay informed: 
Use a source you can trust.
There’s an abundance of news outlets, but not all of them are trustworthy. It’s important to use discernment when choosing news sources. For example, if you need health-related information, the Centers for Disease Control and Prevention (CDC), the World Health Organization (WHO), and Mayo Clinic are reputable websites.
Many people rely on social media as an alternative to watching the news on TV. In this case, it’s best to exercise caution to be sure that the information comes from the platform of a reliable and well-established news outlet. 
Choose objective news sources.
Search for objective news outlets that report facts rather than opinions and offer different perspectives. Some sources include:
- Associated Press News
- BBC
- Bloomberg News
- CBS News
- CNN
- The Economist
- Forbes Magazine
- Foreign Affairs
- The Los Angeles Times
- The New York Times
- NBC News
- NPR
- The Pew Research Center
- Reuters
- The Wall Street Journal
- The Washington Post
- USA Today
Avoid sensational or clickbait headlines.
Because the news is broadcast 24–7, many media outlets tend to focus on catastrophic events or other content for shock value to attract viewers and readers. That’s because negative breaking news receives more attention than any other story. New stations gain more viewership during a crisis or disaster, so that type of material will get more airtime.
However, not only do sensational or clickbait headlines increase ratings, but they evoke strong emotional responses as well. There was a study done with three groups of participants who were shown either positive, neutral, or negative material. The harmful impact on emotions was proven after the group that watched negative content experienced increased levels of sadness and anxiety after watching television news stories for only 14 minutes. Also, they were more likely to exaggerate their own personal concerns. 
This research supports theories of concern suggesting that a negative mood can trigger unsettling thoughts. They also claim that devastating TV news bulletins can raise an array of personal worries even if they aren’t directly tied to the news story.
It’s important to be mindful when watching the news, especially if the content is traumatic or devastating. If you must watch these types of stories, gauge your mood before doing so.
Diversify news sources.
Broadening your sources of information helps you gain a more comprehensive and balanced understanding of current events. Here’s how you can do so:
Follow different types of news sources to stay informed.
In addition to local news channels, try following other sources, such as national and international outlets to stay informed.
Use alternative mediums.
Utilize different methods of news consumption, such as television, radio, online outlets, newspapers, and podcasts, to receive your information from a variety of angles.
One of my favorite ways to get my news fix is from the radio, especially if a crisis or catastrophe is reported, rather than watching it on TV or looking online. This is because, in addition to the negative news story, you are presented with traumatizing visuals.
However, with radio, nine times out of ten, I’m listening to music or a show. If a devastating news story is broadcast in between my jam session, it will be easier for me to alleviate any anxiety I may have experienced. That’s because the music or show I’m listening to can divert my attention from the negativity faster than if I were to watch the news bulletin on TV or read it online.
Get news from different perspectives.
To stay informed, seek out news outlets with diverse viewpoints to avoid echo chambers and broaden your understanding of different perspectives.
Final Thoughts On Staying Informed
The method of how the news is reported has evolved over time, and with the many different outlets available, it’s much easier to access and consume information. Although these changes can be harmful to the psyche, there are tactics you can use to keep updated on the news without jeopardizing your mental well-being.
Although it’s important to stay informed, we shouldn’t have to do so at the cost of our mental health. By setting boundaries, choosing reliable sources, limiting your time on social media, and using a variety of news outlets, you can stay informed while keeping your mental health intact.
I hope you found this post helpful. What are some ways you protect your mental health while staying informed? I would love to hear your thoughts in the comments!
Until next time!
Thanks for reading.
Yours truly,
Tracy
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