Concerning with all bad news? Here’s how to be up to date, but still take care of yourself

If you feel that the message is particularly bad at the moment, you are not alone.

But many of us can’t look away – and they don’t want to. Engaging with messages can aid us understand What’s going on And for many of us it is an ethical attitude.

So how can you also take care of your mental health? Here’s how to balance informing about the influence of negative messages on our well -being.

Why do I feel so affected by messages?

Our brains are wired To prioritize security and survival and react quickly to danger. Repeatedly activating such processes by consuming disturbing messages – often called Destruction – May be exhaustion.

Unfilted or uncensored images can have a particularly robust psychological influence. Graphic materials from tragedies circulating in social media can have a stronger influence than classic media (such as television and newspapers), which are more regulated.

Research shows Eating negative messages is associated with lower well -being and mental difficulties, such as anxiety and a sense of uncertainty and uncertainty. Maybe Make us feel More cynical towards ourselves, other people, humanity and life in general.

In some cases, eating many disturbing messages may even cause Replacement trauma. This means that you can experience post -traumatic stress symptoms, such as flashbacks and sleep problems, although you are not directly involved in traumatic events.

But this does not stop us looking for it. In fact, we are More likely Read, engage and share stories that are negative.

Is there a better way of consumption of messages?

Turning off may not be an option for everyone.

For example, if you have friends or family in areas affected by conflict, you can be particularly concerned and following how it influenced.

Even without personal connections with the conflict, many people want to be up to date and understand what is happening. For some, it is a moral decision that they think can lead to action and positive change.

Therefore, in Research that has been co -authorWe suggest that simply limiting the exposure to negative messages is not always possible or practical.

Instead, we recommend getting the message more careful. This means paying attention to changes in emotions, noticing how you feel messages and slowing down if necessary.

How to consume messages more carefully

When you plan to get involved in the message, they are A few steps you can take.

1. Stop and take a few deep breaths. Take a moment to watch how your body feels and what your mind does.

2. Check. Do you feel tight? What else do you have today? Maybe you already feel worried or emotionally stretched. Think about whether you are now prepared to process negative messages.

3. Think. What motivates you now to get involved? What are you trying to find out?

4. Stay critical. When reading the article or watching the movie, pay attention to how credible the source, level of detail and where the information comes from.

5. Adapt to how it makes you feel. Do you notice physical signs of stress such as tension, sweating or anxiety?

6. Take some time. Before quickly go to the next message, allow yourself to process the information received, as well as the answer. Has it changed your emotions, thoughts or attitudes? Has this fulfilled your intention? Do you still have energy to get involved in more messages?

Taking all these steps can not always be possible. But engaging more carefully before, during and after you are exposed to negative messages, it can aid in making more aware decisions about how and when to consume them – and when to take a break.

Signs messages affecting your mental health

If you feel overwhelmed emotionally, you are More likely To get an automatic and emotional response to what you read or watch.

Signs Your negative consumption of messages can affect your mental health:

• Compulsive commitment, feeling you can’t stop checking or following negative messages

• experiencing a sense of despair, hopelessness or lack of motivation

• sense of irritability

• Concentration difficulty

• tiredness

• Mighty physical symptoms (such as stomach disorder)

• Sleeping troubles

• An raise in hasty or risky behavior or behaviors that you usually do not display when you are peaceful, such as panic shopping and gathering after messages about bad events.

What should I do when I feel nervous?

Take a break first. It can take a few minutes or a few days-as much as you need to feel emotionally stable and ready to get involved with negative messages again.

It may turn out to be useful reflect By saving observations about how you feel messages and following intensive fluctuations in emotion.

It can also be helpful to combine With supporting people around you and the classes you like. Spending time outdoors and performing practical tasks such as gardeningIN painting Or sewingIt can be particularly helpful when you feel restless or emotional.

But if you feel overwhelmed and it affects your work, life or relationships, it is a good idea to look for professional aid.

In Australia, the government provides Free mental health support In Walk-in Medicare Mental Health Center, kids or telephone.

Other free resources – including checking symptoms and links to support online chat – are available at the address at Direct health.

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If this article has raised problems for you or you are worried about someone you know, call Lifeline to number 13 11 14.