Mindful Media Habits for a Healthier Mindset
If watching and reading the news is causing anxiety, then you might want to rethink your news consumption seriously. Adopting mindful media habits may help you feel less overwhelmed and decrease stress. While it’s essential to stay informed, it’s crucial to do so within a scope that makes sense for you, especially for your mental health.
Being aware and making a few adjustments to your daily news consumption can have a significant impact on your overall well-being. Here are some tips for staying informed without anxiety:
Limit the Amount of Time Spent Consuming News
Reflect on how much of your day is spent watching the news and scrolling through your social media feeds. Check your phone’s Screen Time or Digital Wellbeing settings to see how much time you spend on your phone and which apps you use the most. Does it seem like too much? A Harvard expert recommends limiting time spent on social media to 30 minutes a day, 15 minutes to political news coverage of any kind, and 30 minutes a day to reading or watching various news sources. If that seems impossible, an alternative approach is to track your time and gradually reduce it by a few minutes every day until you find the amount that feels right and healthy for you.
Pick Strategic Times to Consume News
Avoid consuming news throughout the day and determine when to get your news fix. If the news affects your work, think about doing it in the morning when you first log on to your computer. If staying informed about current events isn’t essential to your daily routine, the early evening, before you begin to wind down, may be a great time to catch up on the news. Oh, and don’t forget to mute “breaking news” notifications too!
Be Mindful and Intentional
Try to steer clear of getting lost in mindless scrolling. Focus on the issues that matter most to you and skip the topics that may be “hot” now but are simply irrelevant to you. Also, stick to the sources you trust and scroll past those that consistently produce content or commentary that triggers you. You can apply that thinking to your friends and other social media connections. You might even think about hiding their posts, or if they consistently share news that frustrates you, consider unfriending them.
Explore a Variety of Sources and News Types
Don’t rely solely on a specific social media account or cable news channel for your news. Add local news or public radio to get community stories. Visit the public library or local bookstores to access traditional media formats, such as print newspapers or magazines. Step out of that tunnel vision and remember that there are other types of news out there, including lifestyle, sports, arts and music, food, entertainment, and human-interest stories.
Focus on Facts; Ignore the Trolls
Often, it’s not the articles or stories that rile people up – it’s reading the comments or seeing the reactions to them. Like, why are multiple people laughing at that tragic story? Trying to make it make sense is a waste of time and does not benefit your mental health.
Turn It All Off and Do Meaningful Activities
Reconnect with yourself through journaling or with your family by engaging in activities like taking daily walks and experimenting with new recipes. Feeling negative about people outside of your circle? Look for volunteer opportunities with local nonprofits or sign up for a class or community event. Embrace experiences that draw you away from your numerous screens and remind you that there’s more to life than news headlines.
For most news enthusiasts, it’s easier to think that news consumption can be managed than actually to do it. But recognizing that it would be beneficial to limit doomscrolling and make an effort to strike a balance between news and mental health is often unavoidable. When it comes to following the news, especially when it starts to feel overwhelming, it’s okay to take a timeout. Do think, “Out of sight, out of mind,” even if it’s just for a couple of hours—every little distraction counts.
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About the Author: Marcia Silva is the director of marketing and communications at the Higher Education Recruitment Consortium. She strives to create engaging, research-informed content that empowers job seekers and employers committed to creating inclusive workplaces. She is passionate about using digital media and technology to encourage participation and strengthen communities.