With more and more people living in the digital world, exposure to distressing stories and events is at an all-time high.
Images and accounts of war zones, accidents, violence, crime scenes and stories of abuse are widely circulated in detail. Political turmoil, the economy and climatic events also feature. Disturbing details pop up on our screens, and clickbait headlines lure us into dramatic and extreme reports. News is often sensationalised to grab our attention.
Modern communication technology delivers stories instantly. We are witnessing horrors and atrocities live in today's media landscape. It is no longer just journalists and photographers recording incidents. The general public is sharing upsetting images randomly and without warning.
Social media has an intense impact as there are no time constraints, as in newspapers or on TV.
What is a 'trigger'?
Being triggered is when you experience a strong negative reaction to stimuli. For some, it may feel as if a past trauma is being re-experienced. Everyone has different past histories, personality types, tolerance levels and baselines.
People are drawn to bad news. This stems from a negativity bias left over by our ancestors who had to be on alert for threats and danger to survive and pass on genes. This negativity bias attracts us to what is going wrong in the world.
While most people report they prefer good news stories, researchers at McGill University of Canada found that participants, especially those interested in politics and current affairs, chose negative content over positive or neutral stories.
Doomscrolling can become addictive, with algorithms feeding users more of the same. This incessant cycle and consumption of tragic events elevate stress levels.
Recent research shows that the more media exposure, the more negative the impact is on mental health. People often feel overwhelmed hearing or watching national and global crises. If triggered, viewing or hearing about extreme events activates the sympathetic branch of the nervous system, and puts us into fight, flight or freeze mode.
Adrenaline, noradrenaline and the stress hormone cortisol are then released. Physiological changes take place, including churning in the stomach, hyperventilation, increased heart rate and raised blood pressure.
Regular exposure is damaging as it leads to constant stress and being on high alert. Over time, this impairs cognitive processes and keeps us on edge, as the prefrontal cortex, the logical part of the brain, weakens.
Neuroscientific research shows that when exposed to bad news, the amygdala in the brain sends out signals to set off emotional arousal and vigilance. With more and more exposure, it feels like there is danger everywhere and that nowhere is safe.
Media overload has been found to be associated with physiological activation, emotional reactions, such as fear and anger, and increased user engagement. Studies show that excessive news consumption is also linked to anxiety and depression.
As we are bombarded by a constant saturation of news, some people become desensitised. Witnessing suffering creates a feeling of powerlessness, helplessness and a sense of despair. Doomscrolling puts you in a bad mood and can give mini shocks to the system.
Within seconds of exposure, you might feel sick. Vicarious traumatisation refers to indirect trauma when exposed to disturbing content. Symptoms are similar to PTSD and include exhaustion, heart palpitations, disturbed sleep, anger, irritability, avoidance, anxiety, diminished enjoyment and numbing.
How can we protect ourselves?
- Be aware of media overload and its negative impact. Take control of your exposure to content rather than being at its mercy.
- Set restrictions for when, what and where you consume bad news stories.
- Ban it before sleep time and don't wake up to it.
- Monitor your screentime, check the data, then reduce daily.
- Foster a healthy digital usage by turning off notifications and having tech-free zones, especially the bedroom.
- Be mindful of click-bait, fear mongering and sensational headlines. Deter yourself from going down rabbit holes or into the echo chamber.
- Know your limits, content sensitivities and what you can and can't control.
If you experience anxiety, psychological conditions or have a history of trauma, you are even more vulnerable as ongoing exposure exacerbates symptoms. Children and teenagers have fewer resources and skills to handle distressing news, so guidance and healthy boundaries are essential.
If they are exposed to distressing content, foster openness and provide them with opportunities to process it. Parents are also digital role models in families.
If feeling helpless and in despair, be proactive by joining an organisation, donating or engaging in other involvements.
If triggered, discuss with family and friends to get it out of your system, but also set boundaries on being told triggering stories.
Focus on all the good in the world and the number of people who help in crises. Foster optimism with how you think and with whom you interact.
When triggered, time cleanse your digital diet with positive and hopeful stories, images of nature and funny videos. If you find yourself constantly reaching for your phone, doomscrolling or obsessing about bad news, ask yourself what it might be in your personal life that you are avoiding.
If it is out of boredom, find other healthier ways to occupy yourself. Engage in more educational content, such as learning a language, to expand your knowledge. Monitor your physical responses when exposed to disturbing stories and notice how dysregulated you get, or numbed.
Slow your breathing right down, in and out of the belly with your mouth closed to calm yourself quickly. Turn away or switch it off. Balance it all by getting outdoors, being in nature, absorbing fresh air and engaging in daily physical activity.
We can stay informed without damaging our psychological well-being by avoiding media overload and balancing our lives.
If you have been affected by issues raised in this story, please visit: www.rte.ie/helplines.
