Dealing with our 24/7 news cycle

The age of information can be overwhelming. We asked a psychologist for advice.

Do you ever open your Facebook and feel a sense of dread wondering what will appear?

The latest update on a devastating natural disaster? A bewildering press statement from the powers that be?

You do it anyway, because this is one of the ways you connect to the world – warts and all. It’s how you maintain your friendship circles, your work circles; it’s how you keep up with the latest tweets from your local council.

None of us should be switched off from the news. We have a social responsibility to care for others and enable positive change. And keeping up is so easy to do now – thanks to smartphones, the power, quite literally, is in your hands.

But because it’s all so readily available, it can sometimes feel a little overwhelming.

When bad news feels like it’s coming from every angle, it can be helpful to remember that, before social networks revolutionised the way we consume the world’s events (as and when they happen), people chose to interact with the news.

That is, they sat down to watch the 6pm report. Or they bought newspapers to read all about it. This act of choosing does something important – it prepares our brains for an onslaught of information. It doesn’t catch us unawares.

It’s what’s missing in our modern news cycle. When updates are likely to sit next to a pic of your smiling friend and her kid on holiday, this kind of contrasting content gives our brains all sorts of confusing signals. We might feel happiness, warmth and confusion, then sadness or anger – and suddenly we’re in information overload territory.

Psychologist Dr Helen Thomas explains:

“There has been lots of research that links exposure to bad news with feelings of depression, pessimism, sadness and anxiety,” she says.

Is there a cure? If you can, says Helen, take direct action.

“Make a donation, for instance, to a charity that’s assisting with a natural disaster. Or attend a meeting to help stop racism,” she says.

“Whatever it might be, sometimes having some control over an action can help control those feelings of disempowerment.”

Helen also suggests some longer-term strategies to make sure we’re consuming the news in a healthy and responsible way.

Simply being mindful and aware of your reaction to triggering content is the first step to understanding what a healthy pattern of media consumption looks like, says Helen.

“It’s important to notice physiological responses as well as emotional,” she says. “Are you reading that article and starting to feel tense, a bit agitated? Is your heart rate increasing? Are you feeling sad?”

By being aware you’ll start to understand what kind – and what level – of consumption causes stress or anxiety, and be better able to judge whether it’s having a detrimental effect on your mental wellbeing.

Once you’ve noted how much is too much, try limiting your exposure. Apps like Freedom can help restrict your access to social sites when willpower is lacking.

You could also set some parameters for yourself, suggests Helen, like only reading news articles for an allotted half an hour each morning, or taking a break from being online or checking the news one day a week. By choosing these parameters you’re more likely to feel a sense of control over your consumption.

‘If you notice that you’re feeling stressed,” says Helen, “choose an exercise that is a complete distraction. It could be going out for a walk without your phone, making a cup of tea or talking to a friend.

“It has to be truly distracting and incompatible with reading or listening to the news.”

Sleep is central to wellbeing, and getting good-quality rest is one of the best things you can do for a frazzled mind.

“If you’re worried about something, it often interrupts sleep,” says Helen. “And the less sleep we have, the more worrying we do. So managing it is important.”

This could involve incorporating more exercise into your lifestyle, cutting down on caffeine or adjusting your evening routine.

As well as prioritising rest, Helen also suggests writing up a list of things that you know make you feel good – like listening to music, meditating or going for a run – so you can pick one in a moment of stress or anxiety. Keep it somewhere visible so it’s always on hand.

While adopting the above strategies can help to manage our mental wellbeing in the age of information, it’s also good to remember that what we’re feeling is completely normal.

“It’s important to feel some of these emotions. It’s important to know what’s going on in the world,” says Helen. “It’s completely normal and healthy to feel bad and affected by things.”

The key is to be aware and mindful of your limits.

“We’re trying to draw a line; if something is causing significant anxiety and stress then that’s a problem.”

If you’re feeling distressed or want further support, sites and helplines such as beyondblue can provide additional resources.

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.