In today's fast-paced world, staying informed about the latest world news is essential, and easier than ever.
When there’s bad news going on in the world, it’s easy to get consumed by it. However, constantly exposing yourself to negative news can take a toll on your mental and emotional well-being.
It's important to find balance and learn effective coping mechanisms to deal with the constant flood of potentially distressing headlines. You might find it tricky to unplug or think about other things. That’s totally normal. Here are some tips to stop “doomscrolling” and start taking care of your mental health when you’re feeling down about the world.
Before we dive in, let’s start with a quick definition. Also called “doomsurfing”, doomscrolling occurs when a person becomes consumed by negative stories and spends hours binging on negative content online. It can lead to burnout, anxiety, depression and even panic attacks.
7 Top Tips to Stop Doomscrolling
1. Limit Your News Consumption
It's important to stay informed, but constant exposure to negative news can be overwhelming and lead to doomscrolling. Instead of constantly checking the news throughout the day, establish a specific time frame to catch up on the latest headlines. This way, you can stay informed without allowing it to consume your entire day. Remember, quality over quantity is key. Try to pick a time when you aren’t trying to wind down and declutter your mind.
2. Diversify Your News Sources
The media landscape is vast, and each news outlet has its own biases and perspectives. Instead of relying solely on one news source, try mixing it up. This could provide you with a more balanced view of the world and reduce the chances of overreacting to news stories and doomscrolling. Explore different perspectives and consider multiple angles to help form your own opinion.
3. Practice Mindfulness and Self-Care
When dealing with distressing news, it's important to prioritize our mental and emotional well-being. Engage in activities that promote mindfulness and self-care, such as meditation, exercise, or spending time in nature. These practices can help you stay grounded and maintain a positive mindset, even in the face of alarming news. Just as it’s important to schedule time to consume your news, it’s also important to carve out time for concern. Some studies show that reserving 20-30 minutes a day to “worry” (or, put more simply, think about things that could be nagging at you) and limiting your time for concern to those scheduled times could be beneficial. If thoughts creep up throughout the day, assure yourself that you have time put aside to think about it.
4. Take Action and Stay Informed
While limiting news consumption is important for our well-being, it's equally essential to stay informed about issues that matter to us. Instead of passively consuming news and doomscrolling, take proactive steps to make a difference. Engage in peaceful protests, sign petitions, or get involved in local community initiatives. By taking action, you can create a sense of empowerment and contribute to positive change.
5. Seek Positive and Inspirational Stories
While negative news often dominates the headlines, there are also countless positive and inspirational stories happening across the globe. Make an effort to seek out these stories and focus on the good in the world. Follow uplifting social media accounts, read feel-good news websites or join online communities that share stories of hope and resilience. Surrounding yourself with positivity can help counterbalance the negativity of the mainstream news.
6. Connect with Others
In times of distress, it's crucial to lean on the support of others. Connect with friends, family members, or support groups to share your concerns and fears. Engaging in open conversations can provide an outlet for your emotions and help you gain perspective. Additionally, consider joining online communities or attending local events that allow you to connect with like-minded individuals who share your passions and values.
7. Take Breaks from Social Media
Social media can be flooded with news stories, opinions, and debates, from all angles, which can intensify feelings of stress and anxiety and lead to doomscrolling. Take regular breaks from social media platforms to protect your mental well-being. Instead, focus on activities that bring you joy and fulfillment. Spend time with loved ones, engage in hobbies, or immerse yourself in a good book. Remember, it's essential to disconnect to reconnect with yourself.
In this age of constant news, it's crucial to prioritize our mental and emotional well-being. Limiting news consumption, seeking positive stories, practicing self-care, and taking action, are great ways to stop doomscrolling. By taking these actions we can cope with dealing with world news and eliminate doomscrolling in a healthy and positive way.
Remember, you have the power to control how the media affects your mindset and emotions. Stay informed, but also prioritize your mental well-being.