Back in March, on another blog, I wrote that I was done with the news. I was aware that even reading tweets about UK politics, US elections and the aftermath, Afghanistan…(the list is endless), left me feeling anxious, frustrated, impotent. So I stopped. My mood and sense of self improved dramatically.
So it worked for me. Later, whilst counselling with Bob who suffers from PTSD (clearly not his real name, though he has given me permission to share the essence of the story) I shared my experience. And he bought into it wholesale. No more TV news. No more Twitter or Facebook on his phone. He even asked colleagues to avoid the subject around him and found himself instead discussing family, hobbies and reading with them. He changed a lifelong habit of listening the radio in favour of curated playlists (a later post will address music and wellbeing). And the reported drop in anxiety and negative self-talk was impressive.
So much for anecdotal evidence
So I began to wonder what research was out there on the subject. Perhaps not surprisingly most recent research relates specifically to anxiety and COVID19 news. In a 2021 paper, Jain found that, ‘High levels of news exposure led to lower levels of trust that led to low satisfaction and happiness.’ Stainback et al (2020) reported, from a survey of over 11,500 participants, ‘that greater COVID-19 media consumption is associated with greater psychological distress and that approximately two thirds of this effect operates indirectly through increased perceptions of COVID-19 threats.’ Neill et al. (2021) conclude that ‘Evidence suggests that frequent media exposure is related to a higher prevalence of mental health problems, especially anxiety and depression.’ Similar research produces similar results for other specific news events as well as for the more generalised consumption of news (Holman et al., 2019; Thompson et al., 2017; Thompson et al., 2019).
Bad is stronger than good
Whilst the Hollywood culture teaches us that good prevails, in fact it’s bad news that intrigues and draws us in. This goes back to hunter-gather times when your entire world was the 30 or 40 people you knew and gossip was a means of survival. Knowing who did what to whom, who could be trusted etc, was crucial. Fast forward to 24/7 news coverage and this evolutionary survival trait backfires on itself. News outlets claim that the increasingly negative bent of the news is consumer driven. Trussler & Soroka (2014) concur – in their randomised controlled lab study ‘regardless of what participants say, they exhibit a preference for negative news content.’ More generally, we are programmed to pay more attention to ‘bad’ – again, back to our hunter-gathering roots, ‘good’ could mean an extra meal, ‘bad’ probably meant death. (A study into psychological preference found that ‘Bad impressions and bad stereotypes are quicker to form and more resistant to disconfirmation than good ones.’ (Baumeister et al., 2001))
How to avoid the ‘news blues’
‘Numerous studies have shown that too much negative news can affect your mental health, promoting anxiety and depression, and even acute stress reactions in some extreme cases,’ says David Mischoulon, MD, PhD, Director of the Depression Clinical and Research Program at Massachusetts General Hospital.
He suggests some tactics to protect mental health and avoid ‘news blues’.
Like dieting, think smaller portions. Some news is good, being aware of whats going on the world is good. Too much of the same diet however, is bad. Limit your news exposure to certain periods of time during the day and avoid ‘catching up’ just before sleep.
Self-monitor. If a news item is making you feel agitated, turn it off. Walk away. Breathe. Do something else and return to it late if you feel you need to.
Don’t watch the same news over and over again. News channels recycle their stories, producing ‘updates’ hourly or more often throughout the day. Usually nothing has changed, except one more ‘commentator’ adds their own opinion. News becomes views about news and spirals off into infinite regress.
If you can, take a day off now and then. A whole day. The world won’t stop just because you aren’t watching it. Take some time to watch yourself.
“How to Avoid the ‘News Blues’ While Still Staying Connected to the World: Limiting your news consumption and being more selective about your news sources can help.” Mind, Mood & Memory, vol. 17, no. 9, Sept. 2021, p. 3.
Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323–370. https://doi.org/10.1037//1089-26188.8.131.523
Holman, E. A., Garfin, D. R., Lubens, P., & Silver, R. C. (2019). Media Exposure to Collective Trauma, Mental Health, and Functioning: Does It Matter What You See? Clinical Psychological Science, 8(1), 111–124. https://doi.org/10.1177/2167702619858300
Jain, P. (2021). The COVID-19 Pandemic and Positive Psychology: The Role of News and Trust in News on Mental Health and Well-Being. Journal of Health Communication, 26(5), 317–327. https://doi.org/10.1080/10810730.2021.1946219
Neill, R. D., Blair, C., Best, P., McGlinchey, E., & Armour, C. (2021). Media consumption and mental health during COVID-19 lockdown: a UK cross-sectional study across England, Wales, Scotland and Northern Ireland. Journal of Public Health. https://doi.org/10.1007/s10389-021-01506-0
Stainback, K., Hearne, B. N., & Trieu, M. M. (2020). COVID-19 and the 24/7 News Cycle: Does COVID-19 News Exposure Affect Mental Health? Socius: Sociological Research for a Dynamic World, 6, 237802312096933. https://doi.org/10.1177/2378023120969339
Thompson, R. R., Garfin, D. R., Holman, E. A., & Silver, R. C. (2017). Distress, Worry, and Functioning Following a Global Health Crisis: A National Study of Americans’ Responses to Ebola. Clinical Psychological Science, 5(3), 513–521. https://doi.org/10.1177/2167702617692030
Thompson, R. R., Jones, N. M., Holman, E. A., & Silver, R. C. (2019). Media exposure to mass violence events can fuel a cycle of distress. Science Advances, 5(4), eaav3502. https://doi.org/10.1126/sciadv.aav3502
Trussler, M., & Soroka, S. (2014). Consumer Demand for Cynical and Negative News Frames. The International Journal of Press/Politics, 19(3), 360–379. https://doi.org/10.1177/1940161214524832