How to manage a negative news cycle

In a world full of distressing news, it can be difficult to manage negative emotions provoked from the constant availability of news and media content. If 24/7 access wasn’t bad enough, before the Coronavirus pandemic we at least had a choice of what to take in and what not, whereas regular briefings took over our TV channels over the last year, and now the ongoing news about the Russian invasion of Ukraine, have only served to heighten anxiety for everyone. The negative effects of these events on global economics and the rising financial costs of living, spiralling some lives of control. 

The World Health Organisation has confirmed it; news coverage can increase distress and anxiety, while a recent study suggests social media leads to increased panic when all we see are troublesome news reports.

News reports about poor mental health in children, violence against the vulnerable, abuse against children and women, and still the discrimination that exists, can hit specific demographics particularly badly, bring up difficult memories, and make people feel less safe and more marginalised in their daily lives.  

And then there’s the concept of ‘doomscrolling’, added to the dictionary in 2020 because of our compulsion to trawl social media sites and feeds for bad news. The jury’s out on whether this simply exposes us to more upsetting material and potential triggers of negative feelings or whether it actually has a calming effect because the viewer is experiencing it from a distance and the comfort of their own home, thus making them feel safer. 

Either way, being able to cope with the news is increasingly important and monitoring your wellbeing regularly can help to reflect on which activities improve how you feel. 

Self-awareness of the signs of stress - such as increased heart rate - as a result of reading a particular piece of news will also be a strong indicator that you need to avoid too many negative stories. Avoid flicking through the news on your smartphone whilst in bed, because on top of potential stress, the exposure to blue light can affect your sleep pattern, and you may find yourself fatigued and additionally prone to symptoms that can lead to poor mental health. 

Here are some other techniques that our experts recommend to help you manage the news cycle and the impact of negative stories.

Think critically - consider the part that current affairs plays in your daily life and whether you are seeking to be better informed or simply doomscrolling.

Report any problems to media platforms - provide feedback to platforms if you feel that news content is too graphic/distressing and assess whether there are alternative outlets that are less frequently distressing compared to others. Could you use other scientific or fact-checked sources to know what is happening?

Reach out to your network - it’s alright to reach out for support if things are particularly tough or if there are stories that are particularly close to home. Engage with friends and loved ones who you feel will understand your responses to current affairs.

Support others - turning distress into action is a powerful way to shift focus from the global picture to ways we can all help others. Whether it’s donating items to local foodbank, funds to Ukrainian refugee charities, or your time to a cause you’re passionate about - small actions from everyone add up to big change. 

Practise self-compassion - Self-compassion is an attitude of kindness towards yourself in the face of difficult times. It isn’t always easy as we can sometimes be our own harshest critic but imagine treating yourself as you would your best friend, finding an internal voice to help yourself out of criticism and into a helpful and kind attitude that you’re ok, doing your best and things will pass and change. 

Alongside Mindfulness, self-compassion is the subject of much research at present as it is showing a mental health benefit through reducing heightened feelings of anxiety and improving depressive feelings too. Begin to practice with guidance by using the exercises in the 87% app.

See our other articles on resilience and self-care.