First published 30 January 2025

And if we are, how do we Protect our Mental Health during a Constant Stream of Negativity?

We have been living in an age of information overload for many years.

News cycles are 24/7, social media feeds are a constant stream of updates, and it can feel impossible to escape this constant barrage of negativity.

From political turmoil and global crises to local crime and personal tragedies, it’s easy to feel overwhelmed and anxious by the constant influx of bad news coupled with the rhetoric that feels like its only purpose is to stir up mistrust, upset and discomfort.

This constant exposure to negativity can have a significant impact on our mental health. It can:

• Increase anxiety and stress: The bombardment of negative news can trigger our fight-or-flight response, leading to increased anxiety, stress, and even panic.
• Contribute to feelings of helplessness and hopelessness: When faced with constant negative news about global issues, it can be easy to feel powerless and hopeless.
• Distort our perception of reality: The news often focuses on the negative, creating a skewed and overly pessimistic view of the world – can you remember the last time you read a good news story?

Impact our sleep: The blue light emitted from screens can interfere with sleep, this coupled with worrying about the content of the news can keep us awake long into the night

Do We Need to be Constantly Connected?

So, what can we do to protect our mental health when all we see is doom and gloom and arguments?

I personally chose to switch off from a lot of news when an “unpleasant bug” was doing the rounds about 5 years ago…I haven’t managed to get it completely right for me – yet – however I feel a lot better and while sometimes I may feel out of the loop in some circumstances, I am a whole lot healthier for my ‘News Diet’.  Here’s a few things I feel are worth trying – some have worked for me and some are still a work in progress.

• Limit News Consumption:
  • Curate your news sources: Choose reliable and trustworthy sources, and limit your exposure to sensationalist or overly negative outlets.  This can be easier said than done and you are most likely going to need to look beyond ‘typical mainstream’ sources.  If you have already found good options, please do share!
  • Set time limits: Dedicate specific times for checking the news, and avoid scrolling through social media feeds constantly.  I have done this with the exception of notifications from the BBC News app – so I will be checking my settings to see if I can take back some control here.
  • News detox: Take regular breaks from the news entirely, especially before bed.  Have a play with setting yourself a curfew and make a conscious decision on when you will log off/out of checking the news.
• Focus on Positive News:
  • Seek out inspiring stories: Look for positive news stories, acts of kindness, and stories of human resilience.  This e-mail will pop up on the blog in about a week so feel free to ‘spam the comments’ with good news stories!
  • Engage with uplifting content: Follow accounts on social media that share positive messages, inspiring quotes, and heart warming stories.  This has a couple of great benefits, not only do you get that feel good feeling from the story, you also begin to ‘train the algorithm’ to give you more of these!  My feed seems to now be regularly delivering me comedy, cute dogs & ‘interesting’ food recipes and hacks!  Train yours to give you what you want to be seeing – and if they make you giggle or smile, all the better!
• Practice Mindfulness and Self-Care:
  • Mindfulness meditation: Can help you stay present and reduce anxiety.  Even if it is a minute at a time – maybe whenever you are tempted to get your news fix, take a minute to centre yourself first (or after!)
  • Engage in activities that bring you joy: Spend time in nature, pursue hobbies, connect with loved ones, and engage in activities that bring you happiness and relaxation.  If you need ideas, I have had a play with a wide range of hobbies and ‘silly’ activities and I am happy to share!
• Remember your own impact: Focus on the things you can control, like your own actions, how you treat others and the topics of conversation you engage with.
• Engage in offline activities: Switch off! It doesn’t have to be for days on end, even a 30 min switch off can provide you with much needed breathing space and clarity. Spend time in nature, read a book, or engage in hobbies and/or fun stuff that disconnect you from the digital world.

While it’s important to stay informed, it’s equally important to prioritise your mental health.

When you set boundaries with news consumption and focus on positive aspects of life, you can navigate the constant stream of information and maintain a healthy, balanced perspective.

What are your strategies for dealing with news overload? Please do share your tips and thoughts.  Especially where you have tried different options, I’d love to hear your experiences!