Once upon a time, consuming the news was something we did twice a day at most. We’d have our morning coffee while reading the newspaper and maybe watch a local news segment in the evening. Now, with smartphones, social media and Google alerts, the news is constantly with us, and it can be hard to come up for air. But it’s critical that we take breaks from the barrage of headlines, for the sake of our sanity.
A study by the American Psychological Association released last February found that two-thirds of Americans are stressed out over the future of the country, and the constant consumption of news cycle was pinned as a major contributor. Dr Steven Stosny, a therapist coined the term “headline stress disorder” in the wake of the presidential election.
“Being tuned in to the 24-hour news cycle may fuel a lot of negative feelings like anxiety, sadness and hopelessness,” says Dr Jana Scrivani, a clinical psychologist. “Subjecting ourselves to an endless barrage of tragedies and trauma can foster a real sense of being out of control. So, how do you remain informed about current events while maintaining your mental health?”
1. Set firm time limits — and use an actual timer
You know how we set time limits for our kids around screen time? Well, we may consider implementing similar policies in our own lives regarding the news. Weena Cullins, a marriage and family therapist recommends setting your alarm. “It might sound strange, but without [a timer] you may find yourself plummeting down a rabbit hole of never-ending information. Set an alarm on their nearest device prior to surfing sites that have news stories. Some people realize that they have a tipping point — when too much news digestion impacts their sleep, their work productivity, or their interactions with their significant other and loved ones. Toy around with different time limits to find your sweet spot. Whether it’s five minutes or an hour a day.”
2. Wait a while to consume news after a disaster
When disaster strikes, we’re all the more likely to stay glued to the TV or our Twitter feeds to get updates. But this is actually the time when we should be tuning out a bit. “Remember that it takes awhile to get all of the facts straight, and that’s it best to wait awhile to check out the news,” says Dr Scrivani. “Reading or watching reports on half-truths and speculation will only serve to increase anxiety and stress levels.”
3. Make an effort to get good news, too
Between political upheavals, natural disasters, and the constant influx of #metoo stories, the news is often pretty dark. Make sure you lighten up the load by also consuming good news. “Without a doubt, there are frightening things going on in the world; however, it’s important to remember that bad news does not make up the sum total of a day’s events,” says Dr Scrivani, who recommends Good News Network for a quick boost of positive stories.
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4. Pick up a paper, not Facebook — you’ll get a better balance
We tend to read most of our news online, but Dr Deborah Searcy, a professor at Florida Atlantic University, with a PhD in Organizational Behavior, suggests taking the old school approach of reading a print paper. “You will [still] get the headlines, but on page two or seven, you will also find a positive story that will lower your stress levels. If you don’t feel like reading, I would suggest watching the local newscast at five or 8 pm. It covers both national news but also local stories with lower overall emotion.”
5. You don’t have to talk about it if you don’t want to
“Sometimes we can feel trapped or forced into a conversation about things that are occurring in the news when we are approached by friends, coworkers or strangers; however we always have a choice,” says Cullins. “Let people know that you’re interested in having a conversation but need to limit it to break time or lunch time so that it doesn’t bring your mood down. My clients who have tried this discovered that their admission helped other people acknowledge that they too were talking too much about the news and were negatively impacted by it. If you do find yourself in conversations related to the ‘bad news,’ make an effort to end the conversation on a positive fact. Plan to spend at least one to two minutes discussing something enjoyable or positive to add balance to a potentially negative discussion.”
6. No news before bed
Want to get a quick update on world events before you call it a night? Don’t do it. You’ll only risk having an anxious night, and typically it can wait until the morning. “I recommend never checking the news before bed,” says Dr Traci W. Lowenthal, a psychologist and gender therapist. “The truth is, you’ll still get information through friends and social media but in shorter, manageable bursts. If something significant happens in the world, you will still hear [about] it.”
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7. Start the day with an uplifting podcast
Listening to the news on your morning drive to work? Consider mixing it up.
“Starting the day with bad news can truly impact your productivity and your mood,” says Cullins. “Instead choose to listen to a podcast or audiobook that relaxes or inspires you. Listening to information that highlights acts of humanitarianism, bravery and social/technological advancement can combat feelings of fear and pessimism.”
8. If you need to, delete social media apps from your phone
This is going to be painful, but they’re Dr Scrivani’s orders. Too often we open Twitter or Facebook to post a selfie or check on what a friend is up to and before we know it, we’re reading a terrifying story about North Korea.
9. Cut off completely (but have a friend to inform you)
If you’re really feeling overwhelmed by the news, you may want to disconnect completely from all news outlets. Julie Barthels, a clinical social worker and co-author of “Resilience Revolution: A Workbook for Staying Sane in an Insane World,” recommends appointing a trusted friend to notify you if something is going on that you need to know about. “‘Need to know’” is defined as any event or occurrence that the client needs to know professionally, an event they can respond to in a meaningful way, or an event that brings immediate physical risk to the client,” says Barthels. “This approach has been successful with many of my clients.”
10. Have some perspective and don’t ‘catastrophize’
The news in the U.S is awfully bad lately, but remember that historically, times have been worse. “Often we feel like the situation (news/politics/world events) going on right now are the ‘worst’ they have ever been and we fail to remember other times in history,” says Anna Baker a psychology professor at Bucknell University. “Hindsight is 20/20 and perspective taking is key. Often we lose perspective and engage in cognitive errors such as catastrophizing.”
Surely, we shouldn’t discount the bad things that are happening, nor should we kick back and wait for it to pass if there is something we can be doing to make a difference. But we also need to recognize what is and isn’t within our control. Unfortunately, a lot of what’s going on in the news is out of our hands, and sometimes we must remind ourselves of that so that we can stay sane and work on what is within our power.
“By worrying about things that are out of our control, we are just wasting time,” says Baker. “By taking a step back and examining the real impact of the situation and what you can control, we see that worrying often isn’t going to actually change anything except make us feel miserable. Focus on what you can do.”
Writer: Nicole Spector
This content originally appeared on NBC News.