These days, we’re more connected than ever before. With the advancement of technology and social media platforms, it’s never been easier to tap in and find out what’s going on all over the world. There’s a big downside, though — the constant stream of breaking news stories and headlines can be detrimental to our mental health.
This phenomenon is called headline anxiety or news anxiety, and it affects more than 70 percent of Americans.
With so many things seeming to happen all at once, it’s hard to feel like you have control over your life. When we experience high levels of uncertainty, we feel anxious. To cope with this anxiety, our brains try to create certainty by seeking more information.
Why headline anxiety is increasing
Several factors are contributing to the increase of headline anxiety.
The 24-Hour News Cycle: The news is now available all day every day through various mediums, including television, radio and digital media. All these can be accessed directly from multiple devices, from laptops to phones to wristwatches. This constant stream of updates, stories and information can be overwhelming.
Social Media: Technology and online platforms have made it easier than ever to access and share news stories. However, the fast-paced nature of social media can also create a sense of urgency and amplify the impact of negative news and headlines. Social media also allows the immediate sharing of stories that are not factual or are distorted somehow.
Clickbait Headlines: Many news outlets prioritize attention and engagement over thoughtful journalism. These outlets use sensationalized headlines and images to drive engagement, which creates profit regardless of content. This can make it challenging to distinguish between important news stories and those that simply grab attention.
Global Crises: Stressful events like the Covid-19 pandemic, natural disasters and social unrest can create a sense of uncertainty and anxiety. The constant coverage of these events can also cause overwhelming feelings of hopelessness.
Who is the most affected by headline anxiety?
Headline anxiety can affect anyone who frequently consumes news media, but some groups might be more affected than others, notably people who already struggle with anxiety or other mental health conditions. The constant consumption of horrible news stories and sensationalized headlines can intensify existing issues with anxiety and stress.
People who consider themselves highly sensitive or empathic may also be more affected by news anxiety. Since people like this often experience stronger than usual emotions, their response to negative news stories may seem disproportionate. Finally, members of marginalized communities may also be more affected by headline anxiety. Headlines about racial discrimination or police brutality, which usually targets minority groups, may prove more distressing for people who are African American, for example.
Is headline stress disorder real?
The term “headline stress disorder” was first coined by psychologist Steven Stosny in response to the 2016 US presidential election. While it is not an official medical diagnosis, those affected experience very real bouts of anxiety. It may be more likely to affect individuals who have a history of trauma, anxiety or depression. Researchers in China have reported that physical reactions can include “palpitation, chest tightness and insomnia, and further progression may lead to physical and mental diseases, such as anxiety disorders, depression disorders, endocrine disorders and hypertension.”
How to effectively manage headline anxiety
Limit Your Exposure: One of the most effective ways to manage news anxiety is to set limits. This doesn’t mean you should completely ignore what’s happening in the world; instead, be more intentional about what you’re consuming and how often you do so. Try to avoid the news first thing in the morning. Starting your day with negative stories could influence your mindset for the rest of the day. On the flip side, reading, watching or listening to bad news right before bed could lead to rumination, which can negatively affect sleep and ultimately cause more stress.
Focus on Things You Can Control: Anxiety is often triggered by feeling uncertain and powerless. In order to manage headline anxiety, try shifting your focus to things you can actively control. This could include getting involved with a cause you care about, diving into a new hobby or exploring new self-care activities.
Practice Mindfulness: Research has shown that mindfulness techniques can be incredibly helpful in managing stress and anxiety. Try incorporating practices like deep breathing, meditation or yoga into your daily routine.
Stay Connected to Others: Skip the doomscrolling on social media and try reaching out to your family or chosen loved ones. Getting support from others is essential for managing anxiety. Your friends and family can offer emotional support and encouragement if you’re dealing with a tough wave of anxiety. For particularly weighty or knotty issues, you can always seek guidance from a mental health professional.
Look for Positive News Sources: Life is all about balance. Seeking out positive or inspiring stories can help bring you a more balanced perspective. Try subscribing to newsletters or news outlets that prioritize uplighting stories and avoid clickbait headlines.
Deciding how much to engage with news
If you find yourself regularly triggered by the news, it might be time to take steps to protect your mental health. News anxiety can be caused by multiple factors, including sensational headlines, graphic images or videos and the constant influx of updates via social media and apps. The 24-hour news cycle may feel like it means there is always new information to consume. This can create an overwhelming need to stay informed.
To decide how much to engage with the news, be able to recognize your own mental health needs. Regularly check in with yourself, either on your own or with a therapist.
If you decide to completely cut out the news from your routine, you can start by uninstalling social media and news apps on your devices. If that isn’t enough, there are apps available that allow you to block websites for hours at a time.
Depending on your mental health and other factors in your life, the amount of news you can and can’t consume without being affected can and will change over time. You should never feel ashamed if you feel the need to limit your consumption.