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Research shows that consuming negative news is linked to mental health problems like anxiety, insecurity, and vulnerability. Reza Shahabahang, a media psychologist and researcher at Flinders University in Australia, says bad news can make people more pessimistic about themselves, others, and life in general.
He says absorbing large amounts of distressing news can sometimes lead to psychological trauma. That can produce symptoms of post-traumatic stress, such as flashbacks and sleep problems, even in people who weren’t directly involved in the events. (In psychology, a flashback is a strong re-experiencing of a past event. – Ed.)
Despite this, many of us keep seeking out negative stories and sharing them with those around us.
How to Consume News Mindfully?
If you have friends or relatives in a conflict zone, you’ll pay especially close attention to the news. However, even people far removed from events often want to understand what’s happening, as reported by Science Alert. For many, staying informed feels like a moral choice tied to a desire for positive change.
That’s why Shahabahang’s team suggested that simply limiting the flow of information may not be feasible for everyone. Instead, the researchers advise a more mindful approach to news consumption: pay attention to changes in your emotions and slow down when necessary.
The researchers offered the following recommendations for mindful news consumption:
- Stop and take a few deep breaths. Take some time to notice your bodily sensations and thoughts.
- Check in with yourself to see if you feel tense or anxious. Are you ready to process more news?
- Reflect on what is most important for you to understand.
- Be critical: check the credibility of the source.
- Don’t rush. Before moving on to the next piece of news, consider the information you’ve received and your reaction. Did what you heard change your emotions and thoughts? Do you still have the energy to dive into more news?
It’s not always possible to follow all these steps. However, a more mindful approach to negative news before, during, and after consuming it can help you decide how to react to information and when to take a break.
Signs that information is negatively affecting your mental health:
- Compulsive behavior, feeling like you can’t stop following negative news
- Feelings of despair, hopelessness, or lack of motivation
- Irritability
- Difficulty concentrating
- Fatigue
- Severe physical symptoms (e.g., stomach upset)
- Sleep problems
- Increased instances of impulsive or risky behavior, such as panic buying unnecessary items and stockpiling supplies after hearing bad news.
What to Do If the News Upsets You?
First, take a break—whether for a few minutes or a few days—until you feel emotionally resilient.
Write down how the news affects your feelings and track the intensity of your emotional reactions.
Talk to supportive people, spend time in nature, or dedicate a day to a favorite activity, such as gardening, painting, or sewing.
If that doesn’t help, consult a psychologist.
