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In today’s digital age, news is more accessible than ever before. With a few taps on a smartphone, we can access information from around the globe in real time.
While staying informed is important, there is a dark side to this constant influx of news, particularly when it skews towards negative and alarming stories. Watching too much news can have significant detrimental effects on our mental health and nervous system.
In this article, I explore why our nervous system is not designed for a constant barrage of bad news, how it triggers the sympathetic nervous system’s stress response and offer strategies to mitigate these effects.
Our Nervous System and the Evolutionary Perspective
Historically, humans lived in small, close-knit communities where news travelled slowly and was typically relevant to immediate survival or communal living. Our nervous system evolved in this context, designed to handle occasional stressors rather than a continuous stream of information.
1. Evolutionary Design
For most of human history, people only knew what was happening within their small village or community of 20-100 people. Information about events beyond this immediate environment was rare and often irrelevant. This limited scope of information allowed for periods of calm and stability punctuated by occasional, manageable stressors.
2. Modern Information Overload
In contrast, today, we are bombarded with news from every corner of the world. Natural disasters, political turmoil, crimes, and other distressing events are reported 24/7. Our nervous system, which evolved to deal with intermittent threats, is now exposed to a constant stream of alarming news, leading to chronic stress.
3. The Sympathetic Nervous System and Chronic Stress
The autonomic nervous system controls involuntary bodily functions and comprises the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is responsible for the fight, flight, or freeze response, a survival mechanism that prepares the body to react to real or perceived threats. The parasympathetic nervous system is often referred to as rest and digest, which is where the majority of our time should be spent.
4. Fight, Flight, or Freeze Response
When we encounter stressors, the sympathetic nervous system is activated, releasing stress hormones like adrenaline and cortisol. This response is beneficial in short bursts, enabling us to respond to immediate dangers. However, chronic activation can lead to numerous health problems.
5. Chronic Stress from News Consumption
Continuous exposure to distressing news keeps the sympathetic nervous system in a state of constant activation. This prolonged stress response can lead to symptoms such as anxiety, insomnia, irritability, and difficulty concentrating. Over time, chronic stress can contribute to more serious health issues like heart disease, depression, and a weakened immune system.
It’s important to note here that our nervous system reacts precisely the same way to bad news across the other side of the world as it would if it were happening directly to you. It simply cannot tell the difference, so it triggers the stress response to protect you.
Psychological Impacts of Watching Too Much News
Beyond the physiological effects, excessive news consumption can have profound psychological impacts.
1. Anxiety and Fear
Continuous exposure to negative news can create a heightened sense of anxiety and fear. This can manifest as generalised anxiety disorder, panic attacks, or specific phobias related to the content of the news.
2. Desensitisation and Numbness
Paradoxically, while some people become more anxious, others may become desensitised or numb to the constant stream of bad news. This emotional numbing can lead to a lack of empathy and compassion as the brain tries to protect itself from overwhelming emotions.
3. Distorted Worldview
Excessive exposure to negative news can lead to a distorted perception of reality. People may begin to believe that the world is more dangerous and hostile than it actually is, leading to a phenomenon known as “mean world syndrome.”
4. Depression
The constant stream of negative news can also contribute to feelings of hopelessness and helplessness, key features of depression. Individuals may feel that they are powerless to effect change in a world filled with so much suffering and chaos.
Strategies to Mitigate the Impact of Excessive News Consumption
While staying informed is important, protecting our mental health and nervous system from the adverse effects of excessive news consumption is equally important. Here are some strategies to help achieve a healthier balance.
1. Set Limits on News Consumption
Establish specific times of the day to check the news and limit the amount of time spent on it. Avoid watching or reading the news first thing in the morning or right before bed to prevent it from setting a negative tone for the day or disrupting sleep.
TURN OFF NEWS ALERTS ON YOUR PHONE! Every time your phone pings with a new alert, you’re likely triggering your stress response, which may be keeping you on high alert.
Also, avoid checking the news first thing in the morning. Our brains were not designed to deal with ‘threats’ as soon as we wake up. Again, it can trigger the stress response, making you feel unsafe for the rest of the day.
Scientific research suggests not checking your phone for an hour after waking up to allow your brain to come fully online.
2. Choose Reputable Sources
Select news sources that provide balanced reporting and avoid sensationalism. Reputable sources are more likely to provide context and reduce the sensational nature of news that can trigger stress responses.
3. Practice Mindfulness and Stress Reduction
Engage in mindfulness practices such as meditation, deep breathing, or yoga to help manage stress and maintain a balanced perspective. These practices can help activate the parasympathetic nervous system, promoting relaxation and countering the effects of chronic stress.
4. Limit Exposure to Social Media
Social media can be a significant news source, often with a bias towards sensationalism and negativity. Limit time spent on social media platforms and be selective about the content you engage with.
5. Focus on Positive News
Make a conscious effort to seek out positive news stories and sources that highlight solutions, progress, and human resilience. This can help balance the negative bias of mainstream news and provide a more accurate picture of the world.
6. Engage in Community and Social Support
Building and maintaining strong social connections can provide emotional support and a sense of belonging. Engaging in community activities or volunteering can also provide a positive counterbalance to negative news.
7. Stay Physically Active
Regular physical activity is a powerful way to reduce stress and improve overall mental health. Exercise releases endorphins, which can help counteract the adverse effects of stress hormones.
8. Seek Professional Help if Needed
If news consumption is significantly impacting your mental health, consider seeking help from a mental health professional or coach. Therapy and coaching can provide strategies to manage anxiety, depression, and other symptoms related to stress.
The Wrap-Up
While staying informed about world events is important, it is crucial to recognise the dangers of consuming too much news. Our nervous system, designed for intermittent stressors within a small community context, is not equipped to handle the constant barrage of negative information from around the globe.
This continuous exposure can activate the sympathetic nervous system’s fight, flight or freeze response, leading to chronic stress and a host of physical and psychological issues.
By understanding the impact of excessive news consumption and implementing strategies to manage it, we can protect our mental health and well-being. Setting limits on news consumption, choosing reputable sources, practising mindfulness, limiting social media exposure, focusing on positive news, etc., are all effective ways to mitigate the adverse effects of too much news. By finding a balance, we can stay informed without sacrificing our mental health and quality of life.
What Next?
If you would like help with any of the topics I discuss in my articles, please contact me either through LinkedIn or email me at info@jobanks.net to arrange a complimentary 15-minute discovery call.
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