Limiting information overload: a conscious news diet

Our brain pays particularly close attention to threats. In the past that was vital for survival: anyone who missed the rustling in the bushes lived dangerously. That is why it is so hard to look away from bad news. Pictures of destruction or injured people trigger a stress response in the body, even when the event is far away.

Seeing such pictures again and again keeps the body in alarm mode. The consequences can be tension, brooding and poor sleep. Yet live blogs and breaking news often bring nothing new: the same information appears with ever new headlines. Many news apps are also designed to hold as much attention as possible.

Constantly checking feels like control. But the amount of information does not determine how well prepared you are. What matters is that the few important pieces of information reach you – and that you have enough strength left to act on them.

Separate warnings from news. First activate the official warning channels for your area so that important messages reliably get through. After that you can switch off push notifications from news apps. Choose two or three fixed times a day for news and one or two reliable sources instead of many channels.

A simple check question helps you stop: “Does this information change what I do now?” If not, it is time for a break. Do not put the last news slot right before bedtime, so that your mind can settle.

Do not watch videos of victims or violence repeatedly. They rarely provide information you need in order to act, but they are very distressing. Use the time you gain for things that do you good or that actually improve something – such as preparedness, exercise or contact with others.

A conscious news diet is especially helpful in prolonged crises: during pandemics, wars and disasters in other countries, or in the weeks after a distressing event. Anyone who notices that the news weighs heavily on them also benefits from it.

It is different with an acute warning in your own area, such as a flood, storm or major fire. Then you inform yourself actively and regularly via radio and official channels until the danger is over. After that you return to your plan. The goal is never to be ignorant, but to be well informed and still rested.

Children take in much more than adults often think – even when the television is only on “in the background”. Do not expose them constantly to news and images. Instead, ask what they have already heard and answer their questions honestly, briefly and in a way that suits their age. With older children and teenagers who have their own phones, it is worth talking about what they see on social media.

In a household an agreement helps: one person keeps an eye on the warnings and informs the others if something important happens. That way not everyone has to keep checking, and calm in the home is more likely to last. A conscious approach to news also saves battery during a power cut.

Health authorities such as the US CDC explicitly recommend breaks from news and social media in their guidance on coping with stress. The feeling of missing out is normal and usually fades once you notice that important information still reaches you.

A news plan is not a treatment for anxiety disorders. If anxiety dominates daily life despite breaks, if you hardly sleep or constantly feel threatened, talk to your family doctor or a counselling service. In an acute emotional crisis, local crisis and helplines can help; if you or others are in danger, call the local emergency number (112 in the EU).