Are you feeling overwhelmed due to the news? Or maybe you’ve started increasing your intake of social media to keep track of the lockdown rules and number of coronavirus cases in the UK, but are feeling fatigued from it?
If so, you’re not alone. News websites have seen a spike in readership over the past few months, and alongside that, the coverage for coronavirus has skyrocketed. Even in the best of times, managing your daily media intake can be difficult, and research has shown that negative TV news tends to create feelings of sadness and anxiety.
Fortunately, you can take action to reduce these negative feelings, and also reign in your media intake. Here’s four steps to managing the news, and its negative impacts:
1. Give yourself allocated time-slots to check the news
Earlier this year, the BBC reported on coronavirus news creating anxiety and even panic attacks. In the introduction to the piece, they noted many of our daily habits: waking up and checking our phones.
This immediate negative stimulus when we first wake up can be more detrimental than if we viewed the news at a time when we are more prepared. Similarly, by allocating a time to viewing the news, you can cap the amount you consume, rather than absent-mindedly checking throughout the day.
For more tips on managing how you engage with the news, consider reading our guide to managing your technology habit.
2. Be selective with your news sources
Language is a powerful tool, so it’s important to consider where you’re getting your news from, and also the way it’s written. Take some time to select which channels and people you wish to get your news from, and remove any negative accounts/outlets.
For examples of more upbeat media, try Happiful Magazine, Positive.News, and Pyschologies Magazine.
You could also only look for information on certain subjects, rather than be open to all news headlines each day. For example, consider checking the WHO website for practical advice and scientific updates on the coronavirus pandemic, rather than the news.
Finally, try prioritising news that affects you - for example, local news, or notifications from friends and family. You will also find there is more scope to positively affect these than global issues.
3. Talk about mental health with someone you trust
If the news is causing you to feel overwhelmed in your work or life, we recommend taking steps to start talking about mental health with someone you trust. This could be a friend or family member, or with a health professional.
You’ve already taken the first step in improving your situation by recognising how you feel. When you’re ready, try communicating this with others. It can be something as simple as saying you feel frustrated, or worried about potential changes. The act of speaking about how you feel creates an empowering first step to help you gain clarity, understand your emotions, and explore what you may need in order to manage these feelings in a helpful way.
4. Work on building your mental resilience
With so much uncertainty arising from the current pandemic, and its impacts on our lives and work, it may be worth finding ways to strengthen your mental resilience to better deal with any changes that come your way.
For inspiration, take a look at our Mindfulness Guides and Ecourses, our self-paced online platform designed and curated to help you feel calmer, happier and empowered to regularly nurture your health and wellbeing. With instant access to audio meditations, video guides, wellbeing recipes, and more, you have the choice to select from four different themes: Stress Relief, Self-Kindness, Mindfulness for Sleep and Daily Mindfulness.
And if it’s stress or burnout that could do with some work, join The Reignite Project, our award-winning campaign and 10-week free Ecourse, providing burnout-prevention insights and strategies.