To Consume or Be Consumed: How Media May Affect Your Mental Health

Global attacks, social unrest, and political conflicts are only a few of the headlines that are presented to us daily. This has become a normal part of our daily lives, so we may not realize the impact it can have on our mental health.

As human beings, we were never meant to have access to the experiences of the whole world at the same time. With most teens and adults having a camera in their hands, we are not only reading about the news, but we are also watching live or recorded images of the news. While we have become accustomed to being bombarded with many images, media consumption can increase anxiety, depression, and even feelings of loneliness.  

It is not only the negative images that impact us, but the positive ones can leave many of us feeling like we don’t measure up. Social media posts showing lives full of fun, excitement, and success can also lead to anxiety and depression. These curated images can cause many of us to question our own lives. It can be hard to look away from these media sources even though they may be overwhelming to us mentally.

Here are some strategies to help reduce the impact of media on your mental health: 

1. Limit screen time

This point may seem obvious, but it is a very important reminder to improve your mental health. Measuring screen time will make this easier. Go to the settings on your phone and check battery life. On iPhones, time spent on each application is laid out so that you can know how often you are on your screen and what you spend most of your time looking at. Use this information to decrease screen time over time. If it shows 25% of your screen time is spent on social media one day, try to get that percentage down to 20% the next day even lower. 

2. Diversify your activities

Make sure you engage in various activities throughout the day. Engaging with media should only be a small part of your day. Have lunch with friends, go fishing, go for a walk, call a friend, connect with someone who seems lonely in your community or at work. Engaging in various activities decreases screen time and causes our brains to be more engaged in our present instead of worrying about what is happening nationally or globally. 

3. Pay attention to how you feel when you are on social media or watching the news on any outlet

If you notice you feel more agitated or what you see tend to occupy your thoughts throughout the day, use this information to make choices that will allow you to have more peace. 

4. Unfollow accounts on social media

If the content makes you feel frustrated, agitated or sad more often than not, it may be best to unfollow, block or mute the account. This can be hard as most of us do not want to be seen as rude or unkind to others, but being kind to yourself is also important. It is easy to block content and remain friends on most apps or to unfollow without notifying anyone else. Having boundaries can do wonders for mental health. 

5. Focus on the present

Being present with what is happening right in front of you is often healing to our mental peace. We have all had the experience of being with loved ones and wanting their time and they are distracted by their devices. This feels like a breech in connection and interferes with the relationship, especially if it continues. When we focus on what is right in front of us, we improve our lives and the lives of those around us. 

Our minds cannot simultaneously live in the present and carry the weight of the world at the same time without considerable strain. Follow these steps to protect your mental health from the media’s powerful influence. While the media is a major part of our lives, we can take control of the impact it has on us.  

Remember Union EAP is here for you if you feel that you need some support to reach your mental health goals. We are here 24/7 365 days a year. If you call, we will answer. 

All the best, 

Dr. Calvina Ellerbe 

Members Matter