How To Stay Informed Without Losing Your Mind

Reading the news in “unprecedented” times is difficult and takes its toll on everyone. For those with certain mental health conditions, just existing right now is challenging. Trying to stay informed without cycling or falling into unhealthy habits on top of that can feel downright impossible.

Some folks will suggest just not being informed – to stay off Twitter and avoid live TV until “things calm down.” And that’s… well, that’s something, but it’s definitely not good advice. For starters, being informed about world events isn’t some privilege reserved only for those with neurotypical brains. Secondly, it’s not practical at all, given *gestures wildly at everything.*

If the past few years have shown us anything, it’s that things will never calm down. As soon as one global catastrophe makes its way out of the news cycle, another steps in. To quote Love Actually, “it was always going to be a shit time.”

Since ignoring the news isn’t the answer, what is? How do you deal with the avalanche of negative information? And how do you avoid cycling or developing unhealthy ways to cope while still staying informed?

Accept Your Doom Scrolling

You’re gonna do it. You are absolutely going to find yourself scrolling through social media or news sites reading about all the awful things that are happening right now. We aren’t going for abstinence here. Instead, the goal is mindful consumption – without judging yourself for doing so. Staying informed is fine; staying online 24/7 is not.

Set A Limit, Browse Within It

Our 24-hour news cycle is intoxicating, but incredibly unhealthy. Set certain limits to avoid spending your entire day consuming tragedy after tragedy. Limiting yourself to, say, an hour of news per day helps you stay informed, while also leaving time for other, healthier activities.

If possible, try to set aside the same chunk of time each day. Once your hour or so is up, move on to something more positive. Avoid doom scrolling right before bed or first thing in the morning. Instead, focus on feeling calm and centred.

You may also want to limit the types of sources you visit. Sticking with verified outlets and individuals who can pass along first-hand information helps you avoid unnecessary anxiety caused by speculation and rumours.

Take some time and think about how you digest your news. Is it primarily in print? Video? Podcasts? Then think about which method causes you the least amount of stress and use that format as your primary source. For example, if hearing people describe upsetting events causes you to feel extreme emotions, switch to print media instead.

Limit Exposure To Stressful Sources

If a friend or family member continuously posts articles that raise extreme emotions or you worry may trigger some unhealthy coping mechanisms, mute them. You have no obligation to allow someone’s social media posts to interfere with your mental health. You also have no obligation to check, respond to, or even have a social media account. There are no rules about who you must follow and who you must engage with. Set the boundaries you need to feel safe and to stay healthy.

And remember, if someone gets upset with you for establishing a boundary, it’s because they intended to violate it. Your health is more important than their ego.

Seek Out The Positive

Think about what gives you the warm fuzzies. Is it animals outsmarting humans? New scientific discoveries about the past? Average folks overcoming challenges? Think about things that make you feel happy and then seek out news about those things. Some places to start are Positive News, Good News Network, and Reddit (I know!)

Visiting those kinds of sites after your doom scrolling session can also help leave you in a better frame of mind.

Acknowledge Your Feelings

Acknowledging and labelling your feelings – whether they be fear or anger or crushing sorrow – is immensely powerful. It’s hard to cope with the unknown, but once you are able to name and clearly identify how you feel, you can then begin to figure out healthy ways to cope with those emotions.

Remind yourself that it’s absolutely okay to feel scared, or full of rage, or completely depressed, or a bunch of things all at once.

Focus On What You Can Do

Dealing with mental health challenges while living through several potentially catastrophic world events is going to stir up an emotion or two. Channel those emotions into positive actions. No, you’re not going to solve an international conflict from your home, but there are things you can actively do to feel less helpless. You can donate, get involved with fundraising efforts, write letters to your MP and other politicians, help others get informed, boost the voices of those who are affected, reach out to a friend. There are so many possibilities.

Be Gentle With Yourself

Above all else, be gentle with yourself. Existing while dealing with mental health difficulties is hard enough, add on “unprecedented times,” and you’ve got a recipe for cycling. Don’t be afraid to reach out and to reach out often. You’re living through a lot; you deserve compassion.