1. Subscribe to Positive News Sources or Use a News Digest
A study published in the Health Communication Journal concluded that consuming too much bad news or doom-scrolling can worsen your mental and physical health. Excessive exposure to the news cycle can leave you in a constant state of high alert, in which you see the world as a dangerous place. This can lead you to experience too many negative emotions, too often.
You can take practical steps to avoid the harmful practice of endlessly scrolling through negative news sources. Limit your screen time using the controls on your phone or tablet, or download an app such as Space to help you track and limit the time you spend on particular apps.
Even better, seek out sources of positive news, like these examples:
Positive News Good News Network Good Good Good Yes! Media Optimist Daily
Instead of trying to take in all the news each day, you can switch off notifications on your devices and instead learn the essential facts about what’s happening from a weekly news digest that you trust. For example, you could try The Guardian Weekly or The Week.
2. Make Lists and Mute Words on Twitter
Social media can damage your mental health with its unending information overload. While Twitter can be a great source of positivity, it can all too easily become a font of unwanted and upsetting information.
There are ways to refine your timeline to avoid the topics or people you don’t want to encounter by muting specific words and hashtags on Twitter. Alternatively, create lists of content from only the accounts you trust to deliver good news. Twitter Lists are easy to make by following these steps:
Log in to Twitter. Select Lists from the menu. Click or tap the New List icon. Fill out the Name and Description (optional field) and then set the list to Private if you want it only to be seen by you Choose Next to add any of the suggested accounts that appeal or search for your own preferred sources.
You can even look at the Discover New Lists feature and choose any pre-selected lists you wish to follow. Now, you’ll enjoy a far more curated Twitter timeline and avoid the topics that cause you to worry.
3. Calm Yourself With Breathing Exercises and Meditations
One of the simplest ways to take a mental break is to practice mindfulness and meditation. You can use meditation apps like Calm or Headspace to help improve your mindfulness.
Even if you’re a complete beginner to meditation, there are introductory programs in many apps to help you develop your skills. This ancient practice could make a vast difference to your mental health.
And meditation is a tool you can fit into your life even on the busiest of days. Explore the many great meditation apps that can help you pause for a mindful moment.
4. Listen to Positive Audiobooks and Podcasts
Instead of listening to talk radio or news headlines all day, you can replace negative messages with positive ones just by taking greater control of what you listen to.
Many people listen to uplifting music for a sense of inspiration. You can also benefit from choosing positive audiobooks or podcasts to accompany you when you’re at work or on the move. For example, the Ten Percent Happier with Dan Harris podcast releases three episodes each week that are full of positive advice and relatable wisdom from guests that have included the Dalai Lama.
It’s easier to shake a negative mood when listening to impressive people sharing their wisdom. Try these top podcasts for positivity and inspiration—they might just change the way you look at life.
5. Use Positive Affirmation Apps
Self-affirmations are powerful tools to help you to form a more optimistic outlook. Repeating positive phrases to yourself is a psychological trick that can help you develop a more resilient mindset. You will focus more on the good things in your life and in the world around you, and therefore feel less consumed by negative thoughts.
There are lots of self-affirmation tools that you can use to provide you with ideas and inspiration. One of the best options is the Motivation app by Monkey Taps, which lets you install a widget on your home screen to deliver positive messages whenever you look at your device.
6. Enjoy Nature’s Healing Benefits
Immersing yourself in nature significantly benefits your mental well-being, reducing your stress levels and allowing you to think more clearly.
So if the bad news gets to be too much, take a walk in the woods, at a park, or on the beach. If you can’t, why not try a virtual escape through an app? Portal is a mindfulness app that brings beautiful locations right to your device, allowing you to virtually experience the sights and sounds of some of the most peaceful places on the planet, such as Redwood National Park, USA, or the Scottish Highlands. Read our detailed account of how to use Portal to promote wellness.
Alternatively, delve into an audio app with a catalog of nature sounds, such as Wild Journey: Nature Sounds, which will serve up soundscapes to help you connect with nature.
Maintain a Positive Mental State Despite Bad News
By following these tips, you’ll be far better prepared to protect yourself against consuming too much endless bad news. Of course, it’s important to know and understand what’s happening in the world, but it’s equally important to protect your mental health and well-being. You can’t help others and work to make the world better if you’re burned out and stressed. And there are far more positive ways to use your precious time and energy than on endless doom-scrolling.
