Social media can be a valuable source of information, but also a source of stress, especially for journalists who have to keep up with the fast-paced and often conflicting news cycles. How can you manage your mental health and well-being while staying informed and engaged? Here are some tips to help you cope with the pressure and avoid burnout.
One of the first steps to reduce stress from social media news cycles is to set clear and realistic boundaries for yourself. Decide how much time and energy you want to spend on checking and consuming news, and stick to it. Turn off notifications, mute or unfollow accounts that trigger negative emotions, and use tools like screen time limits or apps that block distractions. Remember that you don't have to be constantly online or updated on every detail of every story.
Set boundaries * When you access social media * Where you access social media * Why you access social media An effective starting point is creating usage time windows, proactively applying then and when data is available taking a close look at social media usage patterns.
Would you tell anyone that a "little bit of poison" is ok every once in a while? Didn't think so! So, if Social Media is doing YOU more harm than good the only boundary would be the boundary of not having it! Drastic? Maybe but, sometimes drastic is what we need to clear something that is doing us harm from our system before we can learn to build healthier habits and re-introduce more relaxed boundaries. With Kindness, Roberta Lettieri
Another way to manage stress from social media news cycles is to diversify your sources of information. Don't rely on one platform or one perspective to get your news. Seek out different outlets, voices, and formats that offer more depth, context, and balance. For example, you can read long-form articles, listen to podcasts, watch documentaries, or follow experts and organizations that specialize in certain topics. This can help you avoid echo chambers, misinformation, and sensationalism, and gain a broader and more nuanced understanding of the issues.
Exactly to the point! Diversify of resources. Won't only separate you from social media stress. But It would keep you informed in a "relaxing mood"; listening to podcasts or watching documentaries could be a very interesting option.
Get curious and take the time to explore the possibility of another view, perspective and even opinion! This exploration of diversity may lead you to find a way of looking at something that you had never even considered before! It's no secret that thousands, millions and even billions are spent on finding ways to "feed" us what "they" (whoever they may be!) want us to hear, see and feel. When you decide to get curious you take control of your decision making power and you know what they best thing about that is? That it will lead you to physical, mental & spiritual health because you will end up making decisions on what's best for YOU and no what's best for the "collective". With Kindness, Roberta Lettieri
A third tip to manage stress from social media news cycles is to verify before you share. As a journalist, you have a responsibility to check the accuracy and credibility of the information you disseminate. Don't fall for clickbait headlines, viral posts, or rumors without verifying the facts, sources, and dates. Use tools like fact-checking websites, reverse image search, or verification guides to help you spot and debunk false or misleading claims. By doing so, you can avoid spreading misinformation, confusion, and anxiety, and enhance your reputation and trustworthiness.
Do you like being fooled, lied to or deceived? No, me neither! So, why not reduce the chances of doing this to others by researching & checking things over before sharing? Are you onboard for that? I know I am! Yes, even with research and checking we can still get things wrong BUT, it reduces the chances of that happening as opposed to when we simply click "share" without a second thought! Agreed?! I'd say "do this for the kids" as it is they who have so much to navigate these days that the least we (adults) can do monitor what we share and post. They (our children) deserve this extra attention from our part. With Kindness, Roberta Lettieri
A fourth tip to manage stress from social media news cycles is to take regular breaks. Social media can be overwhelming, exhausting, and addictive, especially when the news is negative, controversial, or traumatic. It can affect your mood, concentration, sleep, and health. That's why you need to give yourself some time and space to disconnect, relax, and recharge. Do something that makes you happy, calm, or inspired, like reading a book, meditating, exercising, or spending time with loved ones. Remember that you are more than your job, and that your well-being matters.
Ich habe inzwischen feste Zeiten für sowohl für den Konsum von Social Media als auch für die Content-Produktion. Eine goldene Regel: Nie direkt nach dem Aufstehen und nie direkt vor dem Schlafengehen. Das ist Zeit für mich – Zeit für Reflexion oder einfach nur Pause.
Do your overall health a favour and do NOT touch your phone first thing in the morning, that should be your first break from it! Start your day without a device in hand and just watch how things start to change for you, trust me, I'm at this point :) We are yet to hear someone on their deathbed say "I wish I had spent more time online"...If anyone the most common words are " I wish I had spent more time with loved ones" The break from your devices will open a door of extra time for yourself and your loved ones...try it, I dare you! With Kindness, Roberta Lettieri
A fifth tip to manage stress from social media news cycles is to seek support. You are not alone in feeling stressed, anxious, or depressed by the news. Many journalists and other professionals face similar challenges and emotions. Don't be afraid to reach out to your colleagues, friends, family, or mentors, and share your feelings, thoughts, and experiences. You can also join online or offline communities, groups, or networks that offer peer support, advice, or resources for journalists. If you need more help, don't hesitate to seek professional counseling or therapy.
That's right, you are NEVER alone, never EVER! Reach out to family and friends and if you happen not to have that support network reach out to your local GP or even LifeLine on 13 11 14. The world is full of kind and caring people ready to help...never forget that. With Kindness, Roberta Lettieri
A sixth tip to manage stress from social media news cycles is to practice resilience. Resilience is the ability to cope with adversity, change, and uncertainty, and to bounce back from difficulties. It is a skill that you can develop and improve over time. Some ways to practice resilience include: reframing your challenges as opportunities, finding meaning and purpose in your work, cultivating a positive and optimistic mindset, learning from your mistakes and feedback, and celebrating your achievements and progress. By practicing resilience, you can enhance your confidence, motivation, and performance, and reduce your stress.
Being mindful BEFORE consuming any news or social media is critical. Before we "hop" onto our favorite platform or click on a story, a link, or an email, taking note of what we are actually doing - along with a deep breath - gives the brain a chance to pause. It gives us just a moment to ask "Do I really need or want to take in this information right now? Does this platform or information have the potential to be upsetting? If so, do I have the time and emotional capacity to manage that in this moment? Will it disrupt my ability to concentrate on my work or activities? Is it relevant or helpful? Being mindful of our actions and recognizing that we have a choice about what we view, read, watch and WHEN can be really powerful.
Team debriefs can really help after a stressful news cycle. Taking 15-20 minutes to sit as a group, talk through the stories that impacted you on the day, share why you were impacted and then discuss ways to move forward, can really make a difference. Speaking with colleagues who understand your day-to-day and can relate to the events you have witnessed can greatly help in the release process.
Remember that managing stress is a personal journey, and it's essential to find strategies that work best for you. Regularly assess your well-being and adjust your approach as needed.