Many people, including myself, have noticed that our stress levels are higher in our constantly connected world. It can feel like bad news is always surrounding us, coming from news stations, social media feeds, or conversations with family and friends. Sometimes it feels impossible to escape from it all. While it's challenging for everyone, it can be especially difficult for trauma survivors. News stories can be deeply distressing, particularly when they remind us of our own experiences. For those already struggling with a belief that people are untrustworthy and the world is unsafe, hearing about negative events in the news can reinforce those beliefs. That's why I often help my clients find a healthy balance between staying informed and minimizing the impact that news and social media have on our mental health. Keep reading to understand more about how news affects our thoughts and emotions, and learn strategies to maintain a healthy balance in the face of overwhelming news coverage.

Impacts of news on our mental health:

1. Stress response: Continuous exposure to news, especially coverage of traumatic events or crises, can trigger the same stress response as if the events were happening to us directly. Our stress hormones and anxiety can skyrocket just from hearing these stories. For individuals who have experienced trauma, this response may be even stronger, especially if the story reminds them of their own traumatic experiences.

2. Information overload: The constant influx of news can be overwhelming and difficult to navigate. The rapid spread of news on social media often leads to misinformation, further aggravating our anxiety. The need to fact-check and filter through information can feel confusing and daunting, adding to our stress levels.

3. Unsafe worldview: It's important to remember that news stories aim for the same goal as any other television show or website—to attract viewers and generate ad revenue. Television producers, websites, and social media companies are well aware that bad news grabs more attention than good news, which translates to higher profits. They have a vested interest in promoting stories that capture our attention- which is done by triggering a stress response. The consequence of being exposed to a constant stream of negative news is that we start to believe the world is unsafe. It becomes easy to forget that most of us go about our daily lives without encountering crime and strife. This challenge is even greater for trauma survivors, as the continuous news cycle amplifies their existing struggles.

4 Strategies for maintaining mental well-being:

1. Limit exposure: Set boundaries on your news and social media consumption. Consider allocating specific times of the day to catch up on news to avoid excessive exposure. Personally, I check one news app in the morning and refrain from checking it again throughout the day. You can also turn off social media notifications to reduce the constant bombardment of information. I often advise my clients to try a news or social media "diet" where they limit or abstain from consuming news and/or social media for 1-2 weeks. This break allows them to assess how it affects their stress levels and reevaluate its role in their lives.

2. Check your sources: Question the reliability and trustworthiness of the news sources you follow. While your best friend may be fantastic to hang out with, how likely is it that they fact-checked before sharing that post? Look for objective reporting and diverse perspectives to gain a more comprehensive understanding of the issues. If you want to stay informed but skip the anxiety-provoking headlines, consider publicly funded news sources that rely less on ad revenue.

3. Practice media literacy: Learn to differentiate between reliable and misleading information. Fact-check news stories before sharing them and be mindful of your own biases. Engage in constructive conversations that foster understanding and empathy, rather than deepening divisions.

4. Stay on top of your self-care: I'll admit, I have a love-hate relationship with the term "self-care." It often conjures up clichéd images of blonde women standing in fields of flowers with their arms spread wide. However, in the face of news on culture wars, climate change and gun violence and so on, it's crucial to balance our exposure to distressing news with moments focused on joy and serenity. Find activities that bring you calm, wonder, and serve as healthy distractions from the headlines. Even if it is standing in a field of flowers.

   These are undeniably stressful times we live in, but practicing these steps can help you stay informed while prioritizing your mental well-being. Just as I often encourage my clients to establish healthy boundaries with toxic individuals in their lives, we also need boundaries with an excess of unhelpful information. If you're ready to make a change in how you approach the stressors in your life, feel free to reach out for a free 20-minute phone consultation. Don't forget to subscribe below for more free tips to improve your mental health!