Be mindful of the news
photo credit: D Z
It’s understandable to feel overwhelmed and fearful with the constant barrage of negative news. But, it’s critical to manage your intake of media carefully and to balance your exposure with meaningful connections and other StarCozi principals.
Be mindful and intentional about your consumption
Recognize your triggers: Pay attention to the types of news or specific topics that tend to induce fear or anxiety in you. Once identified, you can consciously limit your exposure to them.
Set intentions before engaging: Ask yourself why you are consuming this news. Are you looking for specific information, or are you mindlessly scrolling? Having a purpose can help you stay focused and avoid getting drawn into sensationalism.
Practice present moment awareness: When you do engage with the news, try to stay present. Notice your physical and emotional reactions without judgment. If you feel overwhelmed, take a break.
Set boundaries and limits
Schedule specific times: Instead of constant updates, designate specific times of the day to check the news, perhaps once in the morning and once in the evening. This prevents it from bleeding into all aspects of your day.
Limit duration: Set a time limit for your news consumption, just like you would for other activities. Avoid “doomscrolling” or getting stuck in endless negative feeds. Even a few minutes of negative news can increase anxiety.
Create news-free zones and times: Designate certain times (before bed, during meals) or places in your home as news-free zones to give your mind a break.
Mute notifications: Turn off news alerts on your phone and social media to regain control over when you engage with information.
Choose Your Sources Wisely
Opt for reputable and balanced reporting: Select news outlets known for their factual accuracy and balanced perspectives. Be wary of sensationalized or overly biased sources that often prioritize emotional impact over objective reporting.
Seek out diverse perspectives: Don’t rely on a single news source. Reading or watching news from various viewpoints can provide a more comprehensive understanding and reduce the feeling of being trapped in one narrative.
Consider constructive or solutions-focused journalism: Some news outlets are starting to focus on solutions to problems and highlight positive developments, which can offer a more balanced perspective.
Balance negative news with positive content
Actively seek uplifting stories: Make an effort to find and consume positive news about community efforts, scientific breakthroughs, acts of kindness, or inspiring personal achievements.
Engage in joyful activities: Make time for hobbies, spending time with loved ones, and activities that bring you joy and relaxation. This helps counteract the negative impact of distressing news.
Understand and manage your reactions
Recognize cognitive biases: Be aware of how your own biases, like confirmation bias (seeking information that confirms existing beliefs), can influence how you interpret news and potentially increase fear.
Practice critical thinking: Question the information you encounter. Consider the source, the evidence presented, and potential biases. Don’t accept everything at face value.
Acknowledge your feelings without fixation: It’s natural to feel emotions when reading the news. Allow yourself to feel them without dwelling on them or letting them spiral into excessive worry.
Take action and focus on what you can control
Engage in meaningful action: If certain news stories evoke strong emotions, channel those feelings into positive action. This could involve volunteering, donating, or advocating for causes you care about. Taking action can help you feel empowered rather than helpless.
Focus on your immediate environment: Shift your attention to the aspects of your life you can directly influence, such as your personal well-being, your relationships, and your local community.
Practice Self-Care
Prioritize your mental and physical health: Ensure you are getting enough sleep, eating nutritious food, exercising regularly, and practicing relaxation techniques like deep breathing, meditation, or yoga. These practices can build resilience to stress and anxiety.
Take breaks from technology: Engage in “digital detoxes” by intentionally spending time away from screens and the constant flow of information.
By implementing these strategies, you can develop a healthier relationship with the media and prevent fear from dominating your daily life while still staying informed in a balanced way.
