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If you have found yourself experiencing increasing levels of anxiety as you read the news, you’re not alone. Increasing numbers of individuals have been checking for updates repeatedly throughout their day, browsing headlines into the early hours of the morning, and consistently feeling some level of unease when looking at the status of the world.
Regardless of whether events are taking place thousands of miles from your home, they can still feel extremely close emotionally. This is a growing phenomenon in today’s world where information is always available. With the constant flow of news alerts, social media feeds, and continuous reporting on global events; many individuals now receive live reports on these events – often with little to no time to digest or think through what has occurred.
When the news headline is negative or unclear, it can create an ongoing level of anxiety regarding issues that seem to have absolutely nothing to do with us.
By understanding why this may occur, could help provide the initial steps to better manage your anxiety.
Why Negative News Triggers Anxiety
The human mind is wired to be consistently aware of dangers. Psychologists refer to this as “negativity bias” – the tendency for our thoughts to be more focused on potential risks than neutral or positive information. In evolutionary terms, this was an advantage to humans because awareness of risk allowed humans to survive. However, in today’s society, this inherent drive to be aware of danger can often prove to be an overbearing force.
Repeatedly viewing disturbing headline news can lead our nervous systems to interpret those news stories as warning signs that the environment is not safe, regardless of the distance from the location of the event. Over time, this repeated exposure can result in individuals experiencing feelings of restlessness, being constantly “on edge”, and emotional exhaustion. Research has demonstrated that “doom scrolling,” which refers to the repetitive act of continuously scanning the internet for negative news, can contribute to increased levels of anxiety and stress in addition to feelings of hopelessness.
Staying informed about current events is not inherently harmful, however, the manner in which we choose to consume news may have an unintended impact on our mental health and wellbeing.
The Psychological Effect of Constant Updates
One of the most significant changes in recent years isn’t the news itself – it’s the speed and the volume of news we are now consuming on our mobile devices.
In the past, you were likely to view a single broadcast of scheduled news at the same time each day (and possibly again later), whereas today we have a constant stream of updates every few minutes.
Psychologists call this “continuous alert mode” – your brain does not receive a full signal that the situation is closed because there is always the next update, another person’s viewpoint, or another forecast.
Continuous alert mode creates a low level but ongoing state of tension. For some individuals, their response may be to check news more frequently, believing that the next update will provide them with an element of comfort. Ironically, it typically has the opposite effect by creating a vicious cycle of anxiety. The frequency and duration of this type of behaviour can ultimately contribute to emotional exhaustion, disruption of normal sleep patterns, and a general feeling of helplessness when considering global issues.
Why It Feels So Hard to Look Away
Why do some individuals check news about a threat repeatedly when doing so seems to be increasing their anxiety?
Some of the answer has to do with the way the brain responds to uncertainty.
When an event or situation occurs which is either unknown or potentially threatening to our safety, our minds automatically seek additional information to restore a sense of control.
If we believe checking the news will provide us with additional clarity or reassure us of our safety, then we are likely to continue to read or seek out additional information.
However, most of the time there isn’t enough time for the clarity needed.
Therefore, people may continue to consume information and never really feel safe.
Information seeking as a form of anxiety regulation is a term used by psychologists to describe this behaviour. The intent is to make ourselves feel better and safer, however, the continued exposure to the same information usually continues to maintain the anxiety level.
Identifying this process can help in stopping the cycle.
How to Manage Anxiety Caused by Negative News
News consumption may negatively impact a person’s mood, but there are a number of steps to take to help manage your mental health while still being well-informed.
- Establish a routine of when you check news updates. Checking the news at various points during the day will limit the amount of time your nervous system is exposed to constant updates, allowing for recovery.
- Avoid checking news before bedtime. The combination of reading distressing news and then attempting to fall asleep makes it difficult for the brain to transition into a restful state. The reduction of news intake before bed improves both the quality of sleep and reduces nighttime anxiety.
- Pay attention to how your body responds. Your body may react to consuming news by tensing up your shoulders, changing your breath pattern or making you feel emotionally overwhelmed. Your body is telling you to give it some space.
- Focus on what you can control. Global issues typically create feelings of overwhelm due to their vastness and lack of ability to influence them. Focusing on your daily routines, relationships, and overall wellness creates a sense of balance.
- Share your emotions with someone you trust. Many people silently struggle with anxiety related to global events. By sharing these concerns with a trusted individual or a supportive professional environment, you can help to reduce the weight of carrying this burden alone.
For some individuals, working through this kind of persistent background anxiety in a structured space like My Solution Wellbeing can help identify patterns in how news and uncertainty are affecting their mental state.
Staying Informed Without Becoming Overwhelmed
Being concerned about the world isn’t a weakness, it’s an indicator of how compassionate you are.
However, compassion without limits or boundaries can be mentally draining.
In times when news never ends, taking care of your mind has never been more important. Being up to date on what happens around the world does not mean you have to stay always connected. There are many times when the best way to live your life is to find ways to connect with the world but also learn how to disconnect from it all.
Your well-being should matter just as much as the amount of information you allow yourself to consume. Learning how to keep a healthy balance between knowing what is going on in the world and keeping your emotions stable is possibly the single most important skill we will need in today’s digital world. Book in today with My Solution Wellbeing to start your journey to a better mental health.
