How to process the 24-hour news cycle

While we used to walk to the local shop to get the day’s headlines from a newspaper, these days news is continuously transmitted to our phones, laptops and TVs.

This can make it feel like the world is a constant stream of bad news, as we hear about everything from climate disasters to wars. And with this never-ending news cycle, it can be hard to protect our mental and emotional wellbeing.

Here, we look at tips on how to process the news in a way that also takes care of your mental health.

“The internet, 24-hour news coverage and social media at our fingertips can create an illusion that the negativity is right at our doorstep,” says Karla Romero, Facilitator for Kids Helpline @ School.

The solution? Well, just because you can watch or listen to news all the time doesn’t mean you should.

“Setting limits on the way we engage with the news can reduce constant feelings of worry,” says Romero.

‘Doomscrolling’, a recently labelled term that describes obsessively reading bad news and being unable to turn away from it, is a cycle that many of us fall into in this age of connectivity.

But studies have linked constant news exposure during negative and traumatic events to poor mental health.

For instance, a 2014 study produced in the aftermath of the US Boston Marathon bombings found that people who watched more than 6 hours a day of media coverage were 9 times more likely to experience symptoms of high acute stress than people who watched a minimal amount of news.¹

So, if you find yourself stuck in a pattern of regular doomscrolling, it may be time to create some rules.

“Try setting a ‘news curfew’,” says Romero. “Setting boundaries or limits around the frequency and duration of consuming the news if you have trouble switching off.”

To instil healthy boundaries, Romero recommends:

• unplugging during mealtimes, which can provide more focus and attention between family and friends
• unplugging before bed, with a screen-free hour before you sleep
• unplugging while exercising, such as leaving your phone in the gym locker
• setting ‘no news talk’ time with your friends and family
• actively searching for positive news stories to combat the negative ones
• reaching out for support from people you trust, such as family, friends or colleagues.

In this era of fake news and internet hoaxes, it pays to be media savvy and critical about where you’re getting your news from, says Jennifer Naylor, Facilitator for Kids Helpline @ School.

Here are Naylor’s tips for finding reliable news sources:

• Use multiple news sites and cross-reference your sources. For example, if you see a headline on one of your news sources, check it against another one.
• Confirm that your news is well-sourced. This means they use experts and official documents in their stories, and that opinion pieces are clearly labelled as such (and not presented as fact-based news).
• Look out for sensationalised and click-bait language. This type of media is often designed to capture attention and entertain rather than provide information. Therefore, information may be exaggerated or even false.

While a little anxiety around news headlines is normal, constantly feeling uneasy can take a toll on your long-term physical and mental health.

“You can minimise anxiety related to news by actively implementing self-care strategies,” says Naylor. This might include:

• noticing how your mind and body feel when you engage with news headlines and information that cause anxiety
• distracting yourself whenever these body or mind cues arise
• asking yourself, ‘What can I do to solve this news problem?’ (in a realistic, logical way)
• moving on if you can’t control a news situation and focusing on what you can control
• getting active, as physical movement can reduce your stress and anxiety.

Remember, you are always in control of how much news you consume. You can look after your mental health by taking regular breaks, doing something you love offline and staying physically active.

Kids Helpline offers free support online for children, parents and schools. You can visit their website or call 1800 55 1800 to speak with someone.

Lifeline Australia offers 24/7 crisis support online and on the phone at 13 11 14.

Beyond Blue offers 24/7 mental health information and support online and on the phone at 1300 224 636.