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The conflict between Israel and Gaza dominated the news cycle last week. When you turn on the TV or log on to a social media platform, you’re likely to be faced with a barrage of terrifying headlines.
It’s important to stay informed, but too much graphic images and videos can have a negative impact on your mental health.
Media exposure to mass violence can accelerate the “cycle” in which viewers find the news so distressing that they consume even more news. According to recent research.
Ilyan Ivanov, a professor of psychiatry at the Icahn School of Medicine at Mount Sinai, said that watching violent images “doesn’t do anything good” to the brain.
For adults who have experienced trauma or have mood disorders, this can be a trigger.
“The situation is so fluid and uncertain that people with some level of anxiety may be feeling anxious about what’s going to happen next,” he told CNBC Make It . “There’s always this sense of, ‘What else could happen? Something terrible is about to happen.'”
But there are ways to stay mentally healthy while watching the news.
Read wisely, says Allison Holman, a professor of psychological science at the University of California, Irvine. Holman studies trauma and media exposure.
“Identify reliable news sources,” says Holman. “In other words, they provide real news. What I recommend is to choose the top two, maybe he three, resources.”
You don’t have to spend hours interviewing people to get information. “I set aside some time in my day and say, ‘I’m going to take 15 to 20 minutes and read what’s going on to understand what’s going on,'” she says. “And do it again in the evening.”
This is not about consuming less news, she added. It’s about not taking in anything extra. “It’s important that people don’t stick their heads in the sand.”
Identify trusted news sources.In other words, they provide real news
Alison Holman
Professor of Psychological Science, University of California, Irvine
“Graphic images will have an even greater impact on us.” [than reading articles]” says Ivanov. Because “80% of the information the brain receives comes from visual cues.”
Platforms like YouTube with endless streams of videos aren’t ideal, he says.
“A lot of bad things happen,” he says. “Do we need to see thousands of people die? Of course not. You don’t need to see everything in detail to understand how horrific it is.”
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He says it’s better to read the article, even if it contains graphic details.
And just because you believe a source is trustworthy doesn’t mean you should engage with everything that source publishes, Holman says.
“It’s important to read the story instead of watching a bunch of videos,” she says. “The New York Times published a bunch of very graphic videos on its website. I sat there and hoped that not many people would watch them.”
Everyone’s needs and abilities are different. Often, your body will tell you when it’s time to log off and do something else, Holman says.
“Are you starting to feel tension in your neck and shoulders?” she says. “Are your breathing shallow? You don’t want to end up in a state where you’re barely breathing.
“Pay attention to the signals your body sends when you’re exposed to the news. You can identify what’s causing a strong reaction in you.”
Fill the rest of your day with activities that bring you joy and relaxation.
“Find something else to do,” Holman says. “Find a guilty pleasure. Anything that helps you process what you’re learning. Don’t isolate yourself or get sucked into the news alone.”
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