Getting Triggered By What's Happening In The World? Here's How To Cope With The Consumption Of Distressing News

In these difficult times, our world is marked by a series of formidable challenges. With every swipe through the news, we are confronted by harrowing images from war-torn regions, updates from locales grappling with climate and public health crises, and, on occasion, disquieting predictions concerning our economic trajectory. The relentless barrage of distressing news subjects us to a gamut of negative emotions, ranging from anger and frustration to deep-seated sadness and fear.

While maintaining awareness of global events is undeniably crucial, it's vital to recognise that every piece of information we absorb leaves an imprint on our well-being.

In navigating these unsettling updates, it becomes important to develop strategies that not only keep us informed but also safeguard our mental and emotional equilibrium.

Research titled "Caught in a Dangerous World: Problematic News Consumption and Its Relationship to Mental and Physical Ill-Being" found that more than 16% of people who compulsively consume news are at risk of developing physical and mental health issues. Constantly scrolling the screen to check the news can lead to higher levels of stress, which in turn causes health-diminishing inflammation.

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What is doom scrolling?

"Doomscrolling" refers to the habit of continuously and obsessively scrolling through negative news, often on social media or news websites. It involves consuming a relentless stream of distressing or doom-laden information, such as news about disasters, conflicts, crises, and other negative events. The term gained popularity as people increasingly found themselves engrossed in a cycle of consuming alarming news, often late into the night, which can have detrimental effects on mental health.

It can contribute to heightened anxiety, stress, and a sense of hopelessness as individuals immerse themselves in a constant flow of negative information. The term reflects the tendency of some individuals to be drawn into the negative aspects of news and social media, often to the detriment of their well-being. "Evolution has naturally wired humans to screen for or anticipate danger in order to be better prepared for survival. This tendency to focus more on the negative is called the brain¡¯s ¡®negativity bias¡¯. That¡¯s why news about a natural disaster often sticks with you longer than news about a new hospital opened in a remote village in Sudan," adds Prakriti Poddar, Global Head, Mental Health & Wellbeing, Roundglass Living App .

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What is the impact of stressful news on us?

As per Prakriti Poddar, Global Head, Mental Health & Wellbeing, Roundglass Living App, negative news can impact us and our mental health in more ways than one. Here are some unfortunate impacts of the same:

Psychological Impact

Reading, watching, and listening to distressing news can lead to higher levels of stress and anxiety while stoking feelings of helplessness, fear, and overwhelm. These psychological effects can make it difficult for you to concentrate on tasks and lead to a more negative outlook on life. It can also be a trigger for people with a history of trauma.

Neurological Impact

Negative or distressing news can activate a ¡°fight or flight¡± response in humans and release stress hormones like cortisol and adrenaline, impacting physical and mental health. Constantly consuming bad news overstimulates the amygdala, the brain's emotional centre, leading to heightened emotional reactions and impairing the functioning of the prefrontal cortex, affecting decision-making and rational thinking.

Subconscious Impact

Forming negative cognitive biases can lead to distorted perceptions of reality. In the long run, it can make you desensitised to distressing content, potentially reducing your empathy and compassion over time.

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How do you cope with the negative impacts of distressing news?

As per Poddar, there are some ways in which one can cope with the negative impacts of distressing news, which tend to hamper the mental health of a person. Here are some, according to her:

Create Awareness

Like with everything else, moderation is the key here. People need to be made aware of the impact of negative news on mental health and encouraged to do an audit of their content and data exposure. For example, avoid consuming news on social media, as these platforms tend to highlight more negative or dramatic news to drive ¡°clickbait.¡± Be mindful of all the news you consume, and avoid junk media, doom scrolling, or prolonged exposure to negativity through media-based interactions.

Embrace Well-Being Practices

Gratitude

Expressing gratitude activates the brain's reward centre and releases dopamine, which improves mood and reduces stress. You could start by maintaining a gratitude journal, either on or offline.

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Social Support

Cultivating your social support network of friends and family is vital for your well-being. Spending time with a close friend or someone you trust works as an antidote to the body¡¯s fight-or-flight response and signals a sense of comfort and safety during a crisis. Healthy and positive interactions release oxytocin, a hormone associated with positive feelings.

Sleep Hygiene

Getting a good night¡¯s rest is essential for healthy cognitive functioning and emotional regulation. Make a habit of digitally detoxing before bedtime. Stop using screens or viewing distressing news at least 20¨C30 minutes before going to sleep. This routine can help you sleep better and improve your emotional well-being.

Progressive Muscle Relaxation

Practising this anxiety-reducing technique can help reduce muscle tension and activate the relaxation response. It has also been found to reduce stress and improve sleep.

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Acknowledging the impact that distressing news can have on our well-being is the first step towards building resilience. Implementing coping strategies, such as setting boundaries, diversifying news sources, and incorporating positive information into our daily consumption, is crucial. By doing so, we empower ourselves to stay informed without succumbing to the paralysing effects of anxiety, fear, or despair.

Ultimately, the importance of coping with distressing news lies in preserving our mental and emotional health, fostering a more balanced perspective, and enabling us to engage with the world in a constructive and resilient manner.