Today, it seems like every time you pick up your phone, you are confronted with anxiety-inducing news. There is no shortage of things to stress about, from potential job loss to rising inflation rates to plane crashes to natural disasters. There is danger in doom scrolling, and the threat to your mental health can get even worse when you’re melanated. An information diet can preserve your mental health.
When you consider the fact that Black people are frequently subject to being laid off at disproportionate rates and living nearer to locations ravaged by climate change, perceiving the implications of current events can be even more alarming for them. Black people also face higher levels of stress and often have less access to means of managing that stress.
The kind of stress induced by being inundated with negative news is dangerous. The warning that “stress kills” is a cliche for a reason.
According to the International Journal of Health Sciences, Chronic stress manifests itself in biological responses, including weight gain, heart issues, high cortisol, and other factors. Constantly taking in negative news can be downright traumatic. “Exposure to the traumatic experiences of others can lead to secondary traumatization (STS), a condition comprising trauma-related symptoms,” according to the International Journal of Environmental Research and Public Health.
We asked several experts how to cope with what appears to be a never-ending cycle of negativity. Dr. Rostilav Ignatov, the chief medical officer at The Haven Detox recommended a practice called “information dieting.”
Through this process, you can schedule when and how you take in information that might lead to stress and anxiety.
“This strategy involves setting strict rules regarding when and how you consume information,” according to Ignatov. He recommends that people who want to be informed without being in a constant state of alarm opt to “choose one or two set times during the day to check reliable news outlets, and avoid checking headlines right before bed.”
It might be helpful for you to set reminders on your phone or block off time in your calendar to engage in the news, and then step away from the tickers on the bottom of the screen for the rest of the day.
“This helps people decrease their anxiety while still allowing them to follow current developments,” added Ignatov.
A 2015 article in the Journal of Psychiatry stated that “Increased viewing patterns of televised traumatic content, as well as negative perception of such broadcasts, are associated with the report of anxiety symptoms.” In 2022, the Journal of Medical Internet Research found that “naturalistic and experimental research has found a relationship between watching distressing news and lower emotional well-being, including elevated anxiety and worry.”
The type of news source does not matter because “These effects persist across multiple mediums, including news consumed via print, radio, television, and social media posts.”
Licensed Social Worker Maya Rufin advocates for going on an information diet as well. “Most of us living with this chaos are trying to balance staying informed and sane. You cannot expect to maintain sanity if you are constantly connected with chaos. I recommend setting boundaries with the news,” said Rufin in a statement to Black Health Matters.
Rufin pointed to offline activities that can be used to combat anxiety and restore a sense of control. “If you’re staying informed so you can do something, do it,” suggests Rufin. “Join an activist group, make phone calls, or research the safety of flying or how to protect yourself from infectious diseases. Preparation and action can communicate to anxiety that we are safe.”
Approaching those actions in a measured manner is the healthiest way to achieve them.
It can be tempting to want to know the details of every executive order signed and every bill passed so you can spring into action to help change the world.
But in the long run, that is not best for your health. You can strike a balance between giving back and going slow. It is possible to remain a concerned citizen without completely burning out.
Dr. Carey Yazeed agrees. “I would suggest being mindful of media consumption. If someone finds themself becoming anxious after watching the news, they should consider setting boundaries,” she said in a statement.
Resources
Nursing Outlook December 2021: Giving While Grieving: Racism-related stress and psychological resilience in Black/African American registered nurses.
International Journal of Health Sciences: 2021 Physiological biomarkers of chronic stress: A systematic review
International Journal of Environmental Research and Public Health: 2022 Coping with Secondary Traumatic Stress.
Journal of Psychiatry: 2015 Anxiety-Inducing Media: The Effect of Constant News Broadcasting on the Well-Being of Israeli Television Viewers
Journal of Medical Internet Research: The Mental Health Impact of Daily News Exposure During the COVID-19 Pandemic: Ecological Momentary Assessment Study
