The short answer is—it really could be.
Part of the problem is that it’s easy to fall into a state of media overload. We are in an era of hyper-information, with access to news everywhere—all the time. This makes it hard to take a break without a conscious effort. Couple that with the negativity bias that makes it hard to stop watching the daily disasters and tragedies.
My colleague Dr. Francine Rosenberg also addressed some of this in a practice blog almost two years ago. Unfortunately, with yet another recent mass shooting and the ongoing Israel-Hamas War, this topic seems worth addressing again.
Numerous studies published by the American Psychological Association have shown how people react more to negative experiences than positive ones. Dr. Renee Carr explained that psychologically traumatic events activate our brains more than positive ones, which is called negative potency. It’s why sometimes you might feel so compelled to look at the horrors on TV or online and feel unable to turn them off. And quite frankly, the media outlets are counting on it. In return, they offer numerous sensational headlines behind their disaster reporting.
In truth, what has been happening in world news recently has been horrible. Many people who come to my office feel they can’t turn the news off and have it playing all day. Or at least watch or listen numerous times a day. This is problematic. Research shows that constant news exposure can cause anxiety and anger. It can also lower your coping ability according to Steven Stonsy, Ph.D. Patients come to my office trying to tackle those same issues. Stonsy even said that ongoing news exposure could be related to drinking, more or lowered interest in activities outside the news, and could lead to learned helplessness.
Learned helplessness is a psychological concept where, after someone experiences a stressful situation repeatedly, they believe they cannot control that situation. This powerless feeling can create or exacerbate mental health issues like anxiety and depression.
Here is something to be clear about—you are NOT powerless.
You cannot single-handedly eliminate gun violence or bring peace to the Middle East. But, you CAN control how saturated you are with the negative sights and sounds that the many media outlets are offering. Your brain will thank you for being in a lower state of arousal and disarray. After all, you can’t unsee horribly disturbing images or unhear upsetting sounds. Seeing or hearing them repeatedly will increase your feelings of chaos and put you at risk of experiencing more negative emotions. Limiting how much you consume the news will ease the ongoing activation of the sympathetic nervous system (stress response), which can lead to symptoms like fatigue, anxiety, and depression
Upsetting as the news can be, most people still want and need to know what is happening worldwide. Here are ways to stay informed and also reduce the risk to your mental health:
- Limit your news intake: Some experts recommend a combined total of thirty minutes or less per day of news from ALL SOURCES. If you pay attention, all the stories tend to repeat themselves, so you are just subjecting yourself to more negative exposure and feelings of helplessness. Try it for a few days and see if it changes your feelings.
- Just turn it off: No matter the source of news, YOU are in control of turning it off or putting it away.
- Find less active ways to stay informed: Stay away from TV and radio news. Instead, read your news from a newspaper, digital news source, or newsletter. Perhaps get a friend or relative to give you a news summary.
- Limit stressors: Stress and anxiety come from many different directions. Identify what causes the most stress for you, and try to limit exposure.
- Do something healthy after watching the news: Take a walk outside or call a friend. Try to feel more present in the moment instead of focusing on our world’s uncertainty.
- Take some action: Raise money or donate to a cause working to make a difference, sign a petition, join an aid or advocacy group, or write to your local politicians with your views. Encourage others to do the same.
- Turn off news alerts on all your devices: These are disruptive and create negative stress responses.
- Stay connected to others and seek help if needed: Know that you are not alone. There are many therapists that can help. Seek out national organizations like the National Association for Mental Illness and Mental Health America, with many useful resources on their websites.
Dr. Hayley Hirschmann is a clinical psychologist in private practice with the Morris Psychological Group, PA in Parsippany. Practice specialties include treatment of adult depressive and anxiety disorders and grief management. She also has a special interest in, and experience treating, mental health issues specific to women. Such issues include, but are not limited to, post-partum depression, post-surgery depression, menopause-related depression, adjustment to divorce or single parenthood, and coping with chronic illness, losses, or trauma.
