Anxiety about the social media news you see every day is real. In fact, a 2022 study published in the journal Health Communication argues that being exposed to a 24-hour news cycle can have severe repercussions on physical and mental well-being.
The survey found that 16.5% of participants showed signs of “seriously problematic” social media news consumption, which increased their anxiety and stress levels, disrupting their daily routines due to a lack of focus at work, increased restlessness, and an inability to sleep.
According to another study cited by the National Institutes of Health (NIH), watching distressing news reduces emotional well-being, including increased anxiety and worry. “Evidence suggests that high exposure to news coverage of mass traumatic events (e.g., natural disasters) predicts symptoms of anxiety, depression, and post-traumatic stress, even in people who have not been directly exposed to the event,” the study reads.
While it may seem impossible—and irresponsible—to stay away from alarming news in this age of 24-hour news channels and, more importantly, social media, this healthy break from breaking news is not only possible, but highly recommended.
Anxiety about the news you see on social media can take a toll on your mental health, so here are 10 steps you can take and ways to cope when you’re feeling exhausted and overwhelmed by too much digital information.
1. If you see a warning about disturbing images, skip that news.
While not all media outlets bother to include a disclaimer on news stories that feature highly shocking graphics and videos, most social media platforms do. So, when you come across a post that includes the words “TW (Trigger Warning)” or “ warning: disturbing images,” don’t read it, as it’s likely showing content that will cause you anxiety and distress.
2. Take a break from updates
Significantly reduce the amount of time you spend in front of your phone or computer screen and make sure you don’t delve into the headlines as soon as you wake up or just before going to sleep. As Charlotte Brontë said so many years ago, “A restless mind makes a restless pillow.”
3. Turn off notifications
Considering the number of notifications that will arrive on your home screen every nanosecond, which in turn will take up all your brain space and distract you from being productive in some way, it’s best to disable them, at least until you feel a little calmer internally.
4. Go for a walk
Walking in nature is a relaxing practice. When anxiety over catastrophic news reaches its peak, disconnect from TV channels and social media, and instead plug in your headphones, put on a relaxing playlist, and shake off all that frantic energy with a brisk walk outdoors.
5. Meditate regularly
Meditation is the best form of self-care, and today there are hundreds of free apps that offer guided meditations to help you let go of news-induced fears and connect with your inner chi, which is always positive.
6. Practice self-care
Speaking of self-care, meditation is just one of the many practices you can adopt during times of stress and anxiety. Journaling, making gratitude lists, reading a book, watching an uplifting movie, or even taking a mental health day are other ways to help stop the spiral of social media anxiety.
7. Join a cause
Nourish your soul’s purpose and redirect your energy toward helping disadvantaged people by joining any social cause you believe in. Even the smallest act of kindness has a positive ripple effect.
8. Look for positive news
For every negative aspect of life, there are more positive elements that tip the balance. Actively seek out news that makes you happy.
9. Express your thoughts
You’re not alone in experiencing anxiety from the news you see on social media. Talk to your friends, family, and colleagues about how they handle it. Sometimes, a simple conversation between two people about the root of the fear can do wonders for mental health.
10. Seek professional support
The same principle applies when seeking professional help. Your mental health deserves your time, energy, and attention, and therapy—whether talk therapy, cognitive-behavioral therapy, or another form—is a crucial tool to leverage to achieve greater well-being.
