Key Takeaways:
- Negative news can make the world feel scarier than it is.
- A study shows small changes to how we consume news can reduce anxiety.
- Focusing on hopeful stories and limiting negative news helps.
The Problem: Why the News Makes Us Anxious
If you’ve ever felt overwhelmed by the news, you’re not alone. The constant stream of bad news—like politics, crime, or disasters—can make the world feel like a dark and dangerous place. Researchers even have a name for this feeling: “The Scary World Syndrome.”
This isn’t just about feeling sad or worried. Over time, too much negative news can actually change how we see the world. It makes us believe things are worse than they are. Imagine watching a scary movie and then feeling afraid to walk home at night. The world isn’t really more dangerous, but the movie made it feel that way. That’s what too much negative news does to our minds.
But here’s the good news: we have the power to change how we feel. A recent study found that small changes to our news habits can make a big difference.
The Solution: How to Feel Less Anxious About the News
The study suggests that we don’t need to stop watching the news entirely. Instead, we can make small tweaks to how we consume it. Here’s what works:
1. Add More Hopeful Stories to Your Diet
Like eating a balanced diet, we need a mix of news. Too many negative stories can upset our mental balance. Adding hopeful, uplifting stories can help offset the negative ones.
For example, instead of only reading about problems, look for stories about people solving them. Maybe a community coming together to fix a park or a scientist making progress on a new medicine. These stories remind us that progress is happening, even if it’s not always in the headlines.
2. Limit Your Negative News Intake
This doesn’t mean ignoring serious issues. It means being mindful of how much negative news you consume. If you’re someone who checks the news multiple times a day, try cutting back to once or twice.
Think of it like this: if you’re scared of the dark, you wouldn’t leave all the lights off. You’d turn on just enough to feel safe. Apply the same idea to the news. Stay informed, but don’t overdo it.
3. Follow Outlets That Focus on Solutions
Not all news is the same. Some outlets focus on problems, while others highlight solutions. Look for journalists and websites that explain how people are working to fix issues.
For instance, instead of just reading about climate change, follow stories about new green technologies or communities reducing their carbon footprint. These stories show that progress is possible.
4. Take Breaks When You Need To
It’s okay to step away from the news completely sometimes. If you’re feeling stressed or overwhelmed, take a break. Use that time to do something you enjoy, like reading a book, going for a walk, or spending time with friends.
Remember, the world won’t stop if you don’t check the news for a day. In fact, taking breaks can help you feel more grounded and less anxious when you do tune back in.
How You Can Make a Difference
The best part of the study’s findings is that small changes can make a big difference. You don’t need to completely overhaul your habits or stop caring about what’s happening in the world. Just a few adjustments can help you feel more balanced and less anxious.
Here are some steps you can take today:
- Start small. If you usually check the news five times a day, try cutting back to three.
- Seek out hopeful stories. Follow accounts or websites that focus on good news.
- Talk to others. Share how you feel about the news with friends or family. You might be surprised at how many people feel the same way.
The Bigger Picture: Why This Matters
The way we consume news isn’t just about staying informed—it’s about how we feel. When we’re overwhelmed by negative stories, it’s easy to feel powerless. But by shifting how we engage with the news, we can regain control.
The study’s findings remind us that we’re not helpless. We have the power to decide what we watch, read, and focus on. By adding more hopeful stories and being mindful of negative news, we can see the world more clearly—and feel better about it.
So, the next time you’re scrolling through the news and feel that familiar sense of dread, remember: the world isn’t all bad. And with a few small changes, you can see it in a new light.