How Does The Overconsumption Of Media Impact Us?

We live in a world saturated by news and entertainment media. While traditional media, such as television, radio, newspapers, and magazines, continue to be relevant, Americans’ use of digital media as viewed through a cellphone, tablet or computer has soared. In a 2020 Pew Research Center survey, 86% of adults surveyed said they consume the news at least sometimes through their devices. 

With digital news media now attainable through devices we can carry in our pocket or wear on our wrists, and “breaking news” headlines emerging every hour from around the globe, people are becoming more susceptible to the negative impacts of their media consumption. In this article, we will use the term “media overconsumption” to refer to when your media exposure begins to affect your life negatively, whether by triggering distressing emotions or interfering in your relationships and life offscreen. 

Read on for how our exposure to media can affect our mental health and how we can take proactive steps to care for ourselves.

What happens to us when we overconsume

In many cases, keeping up on the news can be a positive or necessary habit, especially for keeping us informed about the world beyond our immediate awareness. Like the content of many news articles, however, their impact on us isn’t necessarily neutral. It matters what we consistently ingest, whether it’s food, music, or media. What we expose ourselves to impacts our bodies, minds, and mood, particularly when this exposure happens on an ongoing basis. 

Media overconsumption can impact our mental health in many ways:  

• Reading news articles about distressing events can act as a trigger for negative emotions, such as anger, resentment, or anxiety. The terms “doomscrolling” and “headline anxiety” have emerged to describe the emotional impact of simply perusing your newsfeed. For example, many people may experience increased climate change anxiety as they read consistent reports of environmental crises.
• Time spent consuming media can diminish our time spent doing other activities that support our well-being, such as socializing, exercising, or doing creative hobbies. 
• News and entertainment media can influence how we view the world and color our perceptions of certain issues. Half of U.S. adults now view the news at least sometimes via social media platforms, which may not always come from reputable sources nor present a variety of viewpoints. Articles and videos that appear in your feed, for example, are likely there due to an algorithm that presents you with content tailored to your preferences.  
• The strong emotions or opinions triggered by media consumption can strain certain personal relationships, particularly between people with different political views.
• Consistently consuming news about negative or distressing events can lead to a “feeling of learned helplessness,” according to one expert, which stems from believing that there is nothing we can personally do to better the situations we read about. Rather than feeling empowered by the knowledge and awareness we can gain from following current events, we may feel overwhelmed by the scale of a crisis or the uncertainty of its outcome. 

How to find a healthy balance 

Digital media can play a positive role in our lives when consumed in moderation. What counts as “moderate” or “healthy” for one person may be different for another. What matters is to become aware of your media consumption habits so that you can make conscious decisions. You may ask yourself several questions to gain greater awareness of your habits, such as: 

If your answer to the last question was along the lines of “anxious,” “sad,” “overwhelmed,” “angry,” or “helpless,” you are not alone. Psychologists are becoming increasingly concerned with how many of their clients are reporting these emotions regarding their media use, particularly during and after the Covid-19 pandemic. Here are just a few strategies backed by psychologists and research for how to cope with these emotions.

Create a media diet

Consider setting aside specific times of day or certain days of the week to read the news. This can help realign our attention towards our own lives, rather than constantly (and distractedly) following what is happening in the world and online. Just like nutritious eating habits that incorporate a variety of foods, consider what variety of news your mind is consuming. If it is all “bad” news, try to make a conscious effort to seek news stories that feature a different narrative, such as a focus on people working on solutions or activism. 

Get engaged off-screen

It is easy to feel overwhelmed or helpless as we watch news reports of an unfolding crisis. One expert counsels people to find proactive ways to engage in the issues that cause their sense of distress. You may decide to get involved in local environmental or racial justice initiatives, for example. If you still desire to educate yourself on certain issues, consider other ways to deepen your knowledge rather than through digital news media. You might consider taking a class, volunteering for a non-profit, or reading a book on the subject. 

Exercise

Exercise can provide the opportunity to disconnect from our devices. In 2020, when anxiety from pandemic-related news was particularly high, researchers at a German university ran an experiment to gauge how exercise could affect the mental health of social media users. Study participants were asked to swap 30 minutes of their daily social media use for 30 minutes of exercise. Although the intervention lasted only two weeks, participants reported higher levels of “physical activity, life satisfaction, and subjective happiness” even six months after the intervention ended. The researchers concluded that the “conscious combination” of less social media use plus more exercise led to “more psychological resilience” of the pandemic’s mental health impacts.  

Regaining balance and perspective through therapy

Regardless of your consumption habits, news consumption can be stressful, distracting, or overwhelming. Working with a therapist may be helpful for shifting your attention towards your own life and its potential for affecting change. A licensed therapist can help you create positive habits related to your media consumption, as well as suggest coping mechanisms for stress and anxiety. 

Online therapy has become increasingly popular amongst both therapists and people seeking therapy. One survey of psychologists found that 96% endorsed telehealth as therapeutically effective and 97% endorsed its continuation post-pandemic. 

For people seeking therapy, online therapy can provide multiple benefits. People who live in areas of the country where there is limited availability of mental health services can visit an online therapist as long as they have a stable internet connection and device. Some online therapy platforms, such as BetterHelp, offer video and phone calls as options for therapy sessions. You can also communicate with your therapist via an in-app chat, which can be helpful for checking in on how you’re doing between sessions.