We’re a nation of news addicts. With countless phone notifications, social media posts and 24-hour TV news cycles, we’re closer than we’ve ever been to what’s going on in the world.
News blues? How to cope with somber stories, headlines and notifications
While it’s good to be aware of current events, having so much information at our fingertips can overload our brains and overwhelm our nervous systems. Add in “negativity bias,” the human tendency to notice and dwell on negative things, and we’re drawn to distressing news without even realizing it. This can create an endless loop of consuming news, feeling powerless and then searching for more news.
Social media is designed to keep us in this loop. With the ability to scroll endlessly, social media users don’t have a set ending, like a commercial break or the last sentence in an article. This magnifies intensely when a huge news story or negative conversation dominates our feeds, providing multiple voices and opinions and giving us the impression that this is the only thing happening.
Most U.S. adults (86%) report they often or sometimes get news from a smartphone, computer or tablet, according to a 2023 Pew Research Center survey. And half of U.S. adults surveyed said they turn to social media for news updates. Conversely, only 32% of Americans watch television and 9% read a print publication to get their news. This is an important distinction. Using a digital device for news coverage can mean clicking on the most sensational headlines or reading social media users’ more negative views.
Researchers think people may overuse social media in an attempt to ease their emotional discomfort. If you want to break your bad news cycle, here are five ways to manage your media diet and cope with somber stories, stressful headlines and anxiety-inducing notifications.
1. Set time limits
Limiting screen time is a good way to reduce exposure to distressing content. Experts recommend adults spend less than two hours per day online, in three or four 20- to 30-minute blocks, and only check the news at one or two of those times.
If you like a “set-it-and-forget-it” approach, many phones allow you to set time limits for certain applications. Several web browser productivity tools also prevent you from checking the internet endlessly.
2. Change the channel
This advice isn’t just for television programs — it also applies to social media platforms and website bookmarks. Make a point to consider the news outlets you read and select just a few reliable sites that:
- Verify facts and share them accurately.
- Present all sides of the issue.
- Acknowledge and correct errors.
Psychologists suggest writing down a stressful headline on paper to slow down how you process the story.
Another tip? After reading a story that upsets you, find one that puts a smile on your face.
3. Subscribe to newsletters
Newsletters and podcasts can be a more efficient and targeted way to learn about the most important news of the day. Rather than constantly searching social media for the latest updates, these daily digests will summarize everything in one place, saving your headspace while limiting potentially stressful stories to one place and time.
4. Mute notifications
Turn off social media notifications to minimize interruptions. This reduces your urge to check out every alert and helps regulate the dopamine hit you get when you check your phone.
5. Talk to people
Sometimes negative news from far away hits close to home. Whether it’s a tragedy that happened where you are from or an influential person’s death, news can feel very personal. Empathy is one reaction, but if the news is affecting you in a different way, it’s worth speaking about it with a person you trust. Discussing your feelings with a friend, family member or a mental health professional can make you feel much better about the situation.
