A lot is happening these days. We’re navigating through the aftermath of a global pandemic, massive protests against crimes, police violence, crucial elections, wild weather patterns, international tensions—you name it. Each of these on its own is enough to stress anyone out, but all at once? It can feel overwhelming. Undeniably, news today is saturated with content that is shocking and difficult to watch. 

 

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The Effect of Widespread Media in Traumatic Newscycle

In today's media landscape, we are bombarded with a constant flow of news from TV, social media, and online platforms. Violent acts such as domestic violence, suicides, gang fights, sexual assault, homicides, violence seen in the media (real or fantasy), and acts of terrorism have sudden, unpredictable, and dramatic effects on viewers. . It can feel like an overwhelming cycle of distress with tragic headlines, violent videos, and breaking news alerts contributing to what we now call a traumatic news cycle. The widespread nature of the media exposes us to difficult, often painful events. This amplifies our exposure, leading to a cycle of consuming more information which ultimately leaves us overwhelmed.

One reason the news impacts us so deeply is due to something called negativity bias. This is a natural human tendency to focus more on the bad things happening around us than the good. It’s believed to have evolved as a survival mechanism—keeping us alert to dangers. This explains why we often notice someone’s flaws more than their strengths, or why losing something feels worse than gaining something new.

Related story: Trauma is Hereditary, Says Study

 

Consequences of Consuming Too Much Information 

According to a 2021 report published in the International Journal of Environmental Research and Public Health, a study of 2,251 adults found that frequent exposure to news, whether from TV, newspapers, or social media, can harm mental health. Those who actively sought COVID-19 updates across multiple platforms were more likely to experience emotional distress.

• Increases anxiety and stress: Constantly seeing upsetting news or negative content on social media can make anxiety worse and lead to ongoing stress. The non-stop flow of alarming information can be overwhelming.
• Information overload: With so much information coming at you, it’s hard to figure out what’s important. This can leave you feeling confused or stuck, unsure of how to act. Constantly seeing bad news can also make you feel hopeless.
• Become emotionally exhausted: Seeing traumatic events over and over can lead to emotional burnout. You may start to feel helpless, sad, or detached because of the steady stream of bad news.
• Fear of missing out (FOMO): Scrolling through social media makes you feel like you need to stay updated, which can lead to compulsively checking for new information. This fear of missing something important increases stress and distracts you from daily tasks.
• Reduces attention span: The quick pace of social media can make it harder to focus on longer tasks or details. Over time, this can hurt your work, school performance, or ability to concentrate.
• Become insensitive to violence: Seeing violent or tragic content too often can make you less sensitive to these events. You may feel less empathy (apathy) or become emotionally numb to real-world issues.
• Disrupts sleep patterns: Too much screen time, especially before bed, can mess with your sleep. The blue light from devices and reading upsetting news before bed can make it harder to fall asleep and get good rest.

 

Related story: A Guide on Surviving Post Traumatic Stress Disorder

 

Traumatic News: Here’s How to Break the Toxic Cycle

Understandably, individuals who have experienced collective traumas may feel anxious and emotionally responsive to media coverage of such events. Experiencing past traumas can sensitise individuals, making them more emotionally reactive to future media coverage and leading to heightened distress and worry. This can further increase their attention to media coverage of subsequent events, potentially impacting their mental well-being.

Right now, the last thing we need is more stress or negativity. But with every scroll, we’re hit with another tragic headline—whether it's another police altercation gone wrong or news of a mass shooting. It’s like a tidal wave of bad news coming at us from every direction, and honestly, it’s taking a toll.

1. Set perimeters with the amount of news consumption
Limit your daily news intake by setting specific times to check updates, rather than constantly scrolling. For example, choose to catch up on headlines in the morning and evening only.

 

Related story: Signs That You're Mentally And Emotionally Exhausted

 

2. Stay informed, but within limits
It’s important to stay aware of what’s happening in the world, but set clear boundaries on how much information you take in. Instead of following breaking news constantly, try a daily summary or weekly recap.
You can subscribe to newsletters or podcasts that offer balanced perspectives of an event.

 

Related story: 6 Easy Ways To Find Happiness

 

3. Select your social media feeds wisely
Follow accounts that promote positivity, mental wellness, and uplifting content to balance the negativity. It's better to stick with feel-good content such as inspirational videos, ASMR videos, travel vlogs, or food vlogs. Unfollow or mute accounts that consistently post distressing or sensationalised content, especially if it doesn’t provide any real value.

 

4. Practise mindful media consumption
Before opening a new app or social media, take a deep breath and remind yourself to stay grounded. Try to consume news with a critical and mindful approach. Pay attention to how you feel while reading or watching the news. If you start feeling anxious or overwhelmed, stop and engage in a calming activity, like deep breathing or stretching.

 

Related story: 9 Steps to Instant Self-Care

 

5. Limit doom scrolling by setting a timer
When you engage with social media or the news, ensure you don’t get sucked into a long, distressing scroll. Replace some of your news-watching time with activities that bring you joy or calm, such as reading a book, taking a walk, or engaging in a creative hobby. Engage in physical exercise, as it helps release stress, improves mood, and offers a healthy distraction from the constant news barrage.

 

Related story: Is Doomscrolling Making You Pessimistic?

 

6. Limit exposure to graphic content
Avoid watching or engaging with graphic videos or violent images. If a post contains disturbing content, skip it or mute it to protect your mental well-being. Instead, read traditional forms of communication like newspapers, magazines of your choice, or even comic books. 

 

Breaking free from the toxic cycle of traumatic news isn’t just about turning off the TV or putting down your phone—it’s about reclaiming your peace of mind. By setting boundaries, curating what you consume, and focusing on positive actions, you can stay informed without letting the constant stream of bad news drain you. Remember, protecting your mental health is just as important as staying aware of the world around you. Take control of your news intake, and create space for joy, rest, and resilience. 

Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.