How to Regain Control of Your News Consumption

Doomscrolling is a compulsory habit of scrolling through negative news. Because negative content often elicits strong emotional reactions, it can hold our attention for longer periods of time.

Let's take five minutes to see the week in a new light. By Wendy Rose Gould & Amy Morin, LCSW, Editor-in-Chief Top of Mind How to Regain Control of Your News Consumption   Any given news cycle is bound to have its share of concern-igniting headlines. At its very core, news is a disruption of the status quo, and "breaking news" headlines that incite a mixture of intrigue and worry are more likely to get a click or view than the mundane. It's easy to get swept up in it all. What Is Doomscrolling? Doomscrolling is a compulsory habit of scrolling through negative news. Because negative content often elicits strong emotional reactions, it can hold our attention for longer periods of time.   But for those prone to anxiety, it can also trigger fears and create a whirlwind of stress.     For many people, this can lead to picking up their phone or other devices multiple times a day and becoming engrossed in a steady stream of agitating headlines, news, social media posts, or other content." — JANIS L. WHITLOCK, PH.D. Signs you're negatively impacted might include: Feeling sad or distressed in ways that affect your ability to carry out daily responsibilities Physical changes such as increased heart rate or shallow breathing. Feeling like you cannot easily control your consumption. A Balanced Approach to Getting News Watching the news isn't inherently bad. However, if you find yourself negatively impacted in severe ways—or you are so engrossed in the news that it impacts your mental health or day-to-day life—then self-awareness and self-regulation becomes critical. To regain control, try the following: Install apps or utilize timers that limit your use. Keep your phone out of reach. Maybe you put it in another room or in a drawer where it's not easy to pick up and scroll. Engross yourself elsewhere. Mindfully engage in activities you enjoy that don't involve the news or social media.   Add positivity to your scroll. Follow channels that are dedicated to spreading good news or feel-good content.   On the Bright Side Ways to Stay Positive This Week What's Inspiring Us In the market for a new self-help book? "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" by James Clear is one of the highest reviewed on Amazon. Here are some of our other favorite self-help books to pick up next.  In the same way decluttering our homes can help us feel better, creating a curated social media experience can improve mental health. Try adding positive accounts to the mix, such as @goodnews_movement, @mindfulmft, @goodgoodgoodco, and @findyourshinetherapy. Ways to Nurture Your Mind and Body Today, set aside five minutes of time for this Fire & Water visualization meditation. The idea is to visualize "fire falling" and "water rising."   So often, we allow "heat" to fester in our minds—terms like hot headed or burnout come to mind—while "water" in our lower half can cause us to feel sluggish and heavy. Breathe in from your belly for five counts, visualizing water flushing upwards to put out the fire in your mind. Hold your breath for five counts. Release your breath for five counts, cooling and cleansing your mind and body as the air makes its way out. Hold for five more counts and repeat. Products to Help You Feel Your Best Add a little tranquility to your indoor or outdoor space via this electric Bamboo Accents Water Fountain. Just add your own bowl. One of the best ways to limit phone use is to immerse yourself in a fun hobby or craft. Consider starting with one of these Paint By Numbers Kits. The Cove is a highly innovative, wearable device that delivers patented vibrations to your skin. In turn, this activates a brain pathway that helps you overcome stress more effectively. The Latest From The Verywell Mind Podcast   How to Face Uncomfortable Emotions With Comedian Paul Gilmartin Paul Gilmartin spent most of his life making other people laugh. But, there was a lot of depression and substance abuse hiding behind his jokes. Now, he's sharing how to face uncomfortable feelings head-on, rather than masking them.   Friday Fix: How to Find Courage When You Need it the Most Whether you're afraid to talk to your partner about a sensitive subject or you're second guessing whether you can actually start your own business, there are some things you can do to build your courage. In this Friday Fix, I share my favorite strategy for finding courage when you need it the most.    Tune in to tomorrow's episode to hear from Dr. John Umhau, an addiction medicine specialist and member of the Verywell Mind Review Board, who explains how diet and medication can reduce alcohol cravings and consumption.   Subscribe Now: Apple Podcasts / Spotify / Google Podcasts / RSS Read These Next 10 Surprising Benefits of Turning Off Your TV READ NOW How to Improve Your Self-Control READ NOW 6 Tips to Change Negative Thinking READ NOW Spread the Light Share the newsletter with someone you know to make their day a little brighter. 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