A friend of mine recently went on a trip to visit a friend and to do some sightseeing. The effects of this on her mental health were amazing — and she ascribes much of the benefit of that to having spent less time imbibing the news.

Actually, imbibing isn’t the right word. Right now, taking in the news can be like, as they say, trying to drink from a firehose. It’s overwhelming.

Outrage by design

Partly this is by design. The intent, in the words of a government advisor, is to “flood the zone with shit.” This means to keep doing outrageous things, and to lie continuously.  There are probably a number of motivations behind this.

We can be reeling so much from one outrageous news story that others slip under the radar. We can only protest so much.

As Brandolini’s Law reminds us, it takes an order of magnitude more effort to debunk lies than it does to tell them. Lying continually exhausts your opponents and the media.

Provocative tactics such as renaming an international body of water can have people up in arms about things that barely affect them, while other things are going on that will have serious effects on their lives.

And people who feel overwhelmed and traumatized by what’s going on might just tune out and not even pay attention to what’s happening at all. A passive population is helpful if you’re pushing policies that a lot of people disagree with.

Off-balance and not thinking clearly

The news is often emotive, and that’s especially the case right now for many of us. We can end up emotionally constantly on edge, off balance. And when we’re on edge our minds tell us that it’s important we don’t miss out on anything important, so we spend even more time reading, listening to, or watching the news. Which makes us even more anxious.

When we’re panicked or despairing, we don’t think or perceive clearly. We think of “solutions” that will make things worse. We lose perspective and assume that nothing can be done. We fail to notice what people are already doing, and so we don’t offer them our support.

We become convinced that our outrage will help change things. But that’s not true. Action changes things. Outrage exhausts us and prevents us from taking action.

At times of crisis it’s important that we keep our feet on the ground, emotionally. And so we need to be aware of the tendency we have to be made anxious and outraged by the news, and how this can lead to further news consumption — a vicious emotional cycle.

News fasting

A temporary total news fast can be useful as a way of resetting ourselves emotionally. Some people do this long-term and still stay informed. When I’ve gone on news fasts I’ve found that I’m still aware of what’s going on. People discuss the news on social media. They share links to news stories, which we see, even if we don’t read the stories. People tell us about the news face to face. So we don’t become totally disconnected from what’s going on. And that’s a good thing, because there are often things we should be aware of.

I tend to think of news fasts as being good when we need to “detox,” but in the longer term it’s a question of managing our news consumption — mindfully.

Real mindfulness

Mindfulness is an over-used and often misused term. Someone recently wrote me a scathing email accusing me of being “unmindful” for having made a typo in an article. I decided not to respond, but if I had I might have pointed out that mindfulness is principally a tool for monitoring ourselves. It’s for noticing whether our thoughts, emotions, and actions are beneficial or harmful for ourselves are others. If we’re mindful, we might write a kind message pointing out a typo, even if our first instinct is to get on our high horse about it.

So being mindful of news consumption isn’t just code for “reading fewer news stories” — which is what we do in the world. What it means is being sensitive to ourselves — which is do do with what’s happening inside us. What effect is our news consumption having on us? Not just in general, but as we’re actually reading or watching the news? How does it make us feel? Is it exhausting us? Making us anxious? Is it a neutral experience? Are we actually enjoying it?

This may change from day to day and minute to minute, because there are so many factors that affect our well-being, such as whether we’ve slept well, how demanding our work is, how our personal relationships are going, and so on.

We need to keep checking in with ourselves, and this gives us the freedom to change what we’re doing. If you’re having a growing sense of dread as you read story after story, maybe stop?

Notice the effect the news, and the feelings it creates, is having on your thoughts and actions. Is anxiety compelling you to stay immersed in the news? Maybe you really should stop!

Downshift emotionally

I suggest downshifting to less emotionally demanding news media. Television news is emotionally “hot.” It bombards you with moving and still images. You hear the voices of people you loathe. You see people arguing. It’s a lot to take in. The only time I ever

The radio news is a lot cooler, because you don’t get the emotional impact of all the visuals.

Reading the news is cooler still. You can pick and choose what you read, while with radio and television news programs someone else is choosing everything for you.

Choose wise sources

But even within the realm of reading about the news, there’s a spectrum. There are partisan news outlets that rely on outrage to get and keep readers “engaged.” Often do do this they will exaggerate or otherwise be deceptive. There are other news sources that are more balanced, thoughtful, and accurate.

We can be drawn to outraged commentators. We might assume that these people have the passion and anger to really change things. But often what they’re doing is a performance. It’s called “moral grandstanding.” People worked up and excited, but they end up exhausted and stressed as well. If these outrage merchants every give practical advice, it’s usual impractical.

I find it helpful to read analysis that puts things in a historical context. I’ve mentioned before people like historians Timothy Snyder and Heather Cox Richardson, legal experts Joyce Vance and Teri Kanefield, and expert on authoritarianism, Ruth Ben-Ghiat. These are people who illuminate without inflaming.

We can learn that what’s going on right now politically is part of a pattern that’s been going on for centuries. This can help us, because we have a tendency to think that when our side wins an election, everything’s going to be okay now. It’s not. These centuries-long struggles will continue. We can also learn from history that we are not alone. Others have faced challenges, too. In fact we can see that others have had things much worse than we have. Compared to the US Civil War, or either of the World Wars, we’re in a good situation. To say that is not to downplay the real suffering that’s happening now. It just helps us put things in perspective so that we don’t panic as much.

Be selective

I’m hearing people say that they’re exhausted trying to keep up with everything. That’s what your opponents want, so don’t give it to them. If you do read in-depth, limit that to the things you most care about. Adam Savage, the former presenter of Mythbusters, recently said that his news “titration” strategy is “kind of scanning the headlines from a distance and sort of getting a rough idea of what’s going on.” That’s wise. I’ve no doubt that sometimes Savage also reads in-depth about those issues he most cares about.

I used to subscribe to the email newsletters of the commentators I mentioned above, mostly through their Substack blogs. But having emails piling up in your in-box is emotionally demanding. So instead I’ve switched to using an RSS app. RSS is Really Simple Syndication, and it’s a technology that’s been around since the early days of blogging. As well as just sitting there, waiting to be read, blogs also “broadcast.” You can subscribe to them so that every post ends up on, for example, an RSS app. Using an RSS app is like having a blog you can visit that’s composed of posts from all the websites you’re most interested in.

I use an RSS app called Reeder on my computer and phone. If you go to your app store and search for “RSS reader” you’ll find a bunch of them. Some are free. Some aren’t.

So now, instead of reading emails because they’re in my in-box, nagging me, I have to go to my RSS app and see what’s there. I don’t feel that I need to read everything. Sometimes I don’t have the time.

Connect with others

We are social animals. Getting support from others online is great. Spending time with friends is fantastic. It’s grounding.

You can start or join a book group. The other week I bumped into a woman in a bookshop who was looking for Timothy Snyder’s “On Tyranny” — a book I love and have recommended to innumerable people. She needed one because she was joining a book group. That’s a great text to discuss because it’s short, informative, and practical.

You can also get together with others to plan resistance strategies from letter-writing to staging protests.

Remember there are more decent people who have empathy than evil people who lack it. There are more of us than there are of them.

Look for the helpers

Fred Rogers said, “When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.’”

Feeling alone is terrible. But we’re not alone. There are people who are working hard and who have our backs. Unions, the ACLU, and other organizations are launching lawsuits to restrain authorities from acting outside of what they’re legally allowed to do. There are journalists who are working tirelessly to uncover what’s happening. Find out who these people are. Watch what they’re doing. Let the positive be part of the news you’re consuming.

Be a helper

More than that, support organizations that are doing good. Find out how to donate to them. Mostly that information is right on their organizations’ home pages. By doing this you make yourself part of the news. You won’t be in the headlines, but few are. Most soldiers in Ukraine, who are fighting to preserve their democracy, their freedoms, their country, and their fellow citizens, are never going to be featured in newspapers or have Wikipedia pages. But what they’re doing is historic, and will be talked about centuries from now. Similarly, your much easier, much less risky contributions to support good organizations are part of history.

You can participate in non-violent action. My partner and I recently made a sign for a protest outside our state capital building (she attended — unfortunately I couldn’t). We have participated in boycotts of businesses whose politics we believe to be harmful. I look forward to more marches, demonstrations, pickets, and other displays of resistance.

Help make history. Be part of the news.

Find refuges

As you try to mindfully manage your news consumption, you will find yourself getting upset, angry, and fearful about things that are happening. That’s not a failure on your part. It’s just you having normal emotional reactions to very abnormal circumstances. You’re going to need to keep finding ways to bring yourself into balance.

Back to my friend who found that site-seeing and going on forest walks helped her to detox from the news; we can’t all do that, exactly, but we can look for other ways to turn our attention away to the news for long enough that our minds become calmer and bodies start to relax. I find I’m reading much more than I used to. I’m finding the physicality of real books, and the ability to immerse myself in the stories they contain.

Get out into nature. Make crafts. Meditate. Do things that keep you sane, and that you can connect with others over. As everything becomes more politicized, we need more things we can do that are not political.

Anyway, these are my suggestions for ways you can help keep yourself grounded. Give some thought to what might work for you.

Any other suggestions? Or examples of things you’ve been finding helpful? Please share them below.