Feeling overwhelmed by the news cycle? Try these 4 strategies to safeguard your mental well-being.
The beginning of 2022 has not been promising, with the ongoing Covid omicron wave and the conflict in Ukraine causing many people to face daily distress.
Experts warn that consuming excessive amounts of news about traumatic events can lead to mental health problems such as depression, anxiety, and posttraumatic stress symptoms.
Without realizing it, you may be exposed to news posts on social media every day even if you don't intentionally seek news updates, according to clinical psychologist and Harvard Medical School faculty member Jacqueline Sperling, who shared this with CNBC Make It.
What are four tips from top experts for managing mental health while staying informed?
Read summaries that don’t involve pictures or videos
Watching or listening to someone else's distress can negatively affect your mental state. Sperling suggests that news summaries without visuals are more accessible.
She suggests limiting your intentional news consumption to a few predetermined moments per day, such as once in the morning and once in the evening.
Limiting the time spent on news checks can prevent "doomscrolling" and help keep a positive outlook, according to Sperling.
Don’t re-watch the same news reports
Dana Rose Garfin, an assistant professor at the University of California, Irvine, has spent over 13 years studying the effects of trauma exposure on physical and mental health. She argues that news outlets often repeat the same information, which can be detrimental to some individuals.
Garfin advises turning off cable news when the same stories begin to repeat.
To get accurate information, she recommends listening to a daily news podcast from a reliable source. She concurs with Sperling's advice to steer clear of graphic visuals and limit exposure time. For Garfin, a healthy maximum amount of news consumption is approximately 20 to 30 minutes per day.
Re-focus on your daily self-care practices
It's normal to feel sad and anxious about the news from Ukraine, says Garfin. However, it's crucial to prioritize self-care during challenging times like this.
Engaging in activities that promote relaxation and well-being, such as getting enough sleep, exercising, staying connected with loved ones, and practicing comforting activities like meditation, yoga, or watching movies, can help improve overall well-being.
It “can help you stay centered,” Garfin says.
Volunteer your time or donate money
Helping Ukrainian refugees through donation or volunteering can reduce stress and improve mental health, according to Sperling, who suggests that getting involved can alleviate the feeling of helplessness many people experience during crises.
Garfin agrees that many people find helping others helps them feel better about themselves during difficult times.
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