I will admit, it’s hard to catch a break anymore. The hesitation to look at the news gets a little worse every day. It seems like there’s always some sort of problem, whether at home or across the world. The news is now littered with articles about the horrifying conflict between Russia and Ukraine, the increase in anti-trans legislation across the United States and fears that any of these issues might be the tipping point.
It’s exhausting, isn’t it? Opening social media is like a minefield. I haven’t touched Facebook in weeks. Twitter is just as bad. While I can understand just how important it is to stay updated and accurately informed, it has taken a lot out of me. The barrage of petitions, news stories and everyone else’s commentary is taking a toll.
I know it’s easy to get caught up in the negativity. It becomes ever harder to find some light at the end of the tunnel, but taking some time to destress and shift your focus is critical to avoiding burnout—defined by HelpGuide.org as “a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.”
Social burnout presents itself from being in stressful social environments for too long, such as work or school. Political burnout is based on stress from your political and global environment. Things like activism, responsibilities and forcing yourself to stay informed can all cause burnout. It’s incredibly important to preserve your mental health, so here are some ways to ensure you don’t sacrifice your wellbeing.
1. Disconnect
Just turn it off. Log out. The constant flow of information can become overwhelming very quickly. I get it—humans are social creatures. We want to know things just because. But when it comes to major world events and the stress of life, too much time with social media can be detrimental. A study through PubMed Central documents the stress levels caused by overuse of social media. Besides the flood of information we get from the various sites we use, it’s easy to get caught up in the tide. Between trying to find a non-biased news story and figuring out how an old friend is doing, it can be too much. A blog post from SCL Health describes the “feeling of freedom” you can get from logging off. There are many benefits to taking a social media break, from getting more sleep to improving your mood. I’m not saying you should say goodbye to Instagram forever, but maybe give it a rest for a bit.
2. shift your focus
I know it’s hard to stay away from the sensationalist headlines and attention-grabbing photos dominating your feed. It feels like you can’t avoid the bad news, right? A new phenomenon common among people is “doomscrolling,” a behavior in which we just can’t stop finding the negative stuff. An article from University of Florida News explains that this behavior is often used to cope with crisis, even though it’s just more negativity. One of the researchers, Benjamin K. Johnson, said, “It’s this obsession with trying to make sense of the crisis or all of our crises. It’s the combination of living through a crisis and having a smartphone with a newsfeed that never ends. It just keeps going. So, we keep scrolling.”
Much like I recommend logging off, taking a second to analyze what information you’re taking in might be beneficial. I found this helpful, especially during the height of the Black Lives Matter protests in 2020. So much of my Instagram feed was full of racists in the comments and no matter how much I told myself not to read the comments, it was like the light bulb never went off. In all honesty, I was miserable. I took a second to look at what I was reading, and it was ugly. Shifting away from all that negativity really helped. I felt less stressed almost immediately and being able to tone down all the craziness in my feed was a vast improvement. If you’re unsure if you can totally disconnect from social media, I highly recommend at least taking some time to break down what you’re reading.
3. don’t isolate
With everything going on in the world, it’s easy to forget that there are people willing to help. Chances are pretty high that you have a friend in need of help, too. And honestly, it might give you a good opportunity to get some pressure off. Even being miserable together is better than being miserable alone.
Venting is also good for everyone involved. This article from PsychCentral describes how venting not only allows you to talk it out and gain some insight, but listening to your friends can offer you ways to connect with them and focus. Togetherness is one of the best ways to relieve stress and find someone who understands. Sometimes it feels easier to just do it alone, but knowing you have people who have your back is a lifesaver.
Just before we’re done here, I want you to remember that it’s okay to feel overwhelmed. Feeling like we have to be at 100% capacity all the time is stressful, and it’s normal to feel it. You’re going to be okay; I promise. I know it looks bleak, but there is hope. I believe in you.