Headlines and Headaches

It’s a good time for a reminder about managing headline stress. I was catching up on some news stories over the past weekend and found myself feeling completely overwhelmed. We all know that we were not meant to withstand a 24-hour news cycle. It is right there in front of us 24/7 on our televisions, phones, and laptops.  And it is not just traditional news programming. Over one-half of U.S. adults report that they frequently or occasionally get their news from social media, which often emphasizes more negative or dramatic stories. Although there is no formally recognized disorder or diagnostic criteria, many psychologists are encountering patients experiencing news-related stress. These patients report feeling overwhelmed by the news. They are experiencing cognitive overload from what has been called “doomscrolling.” Researchers are working to understand the science behind this condition.

In helping patients navigate a world where news is ever-present, psychologists with media expertise recommend practicing media dietary restrictions and adopting strategies to better manage and contextualize the news in their lives. To prevent patients from feeling overwhelmed and developing a sense of learned helplessness, psychologists encourage proactive and healthy engagement with issues that matter to them. “Uncertainty is a difficult psychological state for us,” said Markus Brauer, PhD, a psychology professor at the University of Wisconsin–Madison and study author. Brauer hopes that seeking out information will lead to a more positive psychological state.

Here are the common signs that someone is struggling with headline overwhelm:

• Intrusive thoughts about news articles or current events throughout the day.
• Persistent feelings of anger, resentment, or anxiety triggered by reading news articles.
• Increased alcohol use to self-medicate related stress.
• A diminished interest in activities outside of consuming news.

Psychologists suggests these strategies for healthy headline digestion as we continue to navigate uncertain times:

• Turn off smartphone news notifications.
• Incorporate tech-free periods into the day.
• Avoid bringing phones to the dinner table.
• Limit social media checks to 15 minutes.
• Parents can model good behavior by not constantly checking their phones.
• Engage with people around you while waiting in line instead of staying glued to your screen.

Here’s a final tip that particularly resonates with me. Set an intention to let go of control. The outcomes of most newsworthy events are out of your control. Yes, you can do your part to contribute to positive change. You can vote for candidates that reflect your values. You can donate time and money to causes that advocate for the kind of results and change that you want. At the end of the day, though, you must let go of the ultimate outcome. Controlling outcomes is what is causing most of your suffering.