I have lived with depression for many years. Before I got my symptoms under control, there were times when I couldn’t process the news at all. I was so overwhelmed by my pain that I lost interest in what was happening in the world around me. And when I picked up a newspaper and read a gray headline, it often increased my depression and affirmed my pessimism about the future.

These days, the news is as dismal as ever and is dominated by the global health crisis. Sometimes, it feels almost impossible to keep up. The tragic headlines are piling about sober miserable dry drunk syndrome at a much faster rate than before. Even when news is avoided, it is possible to come across it when logging into social media. Across various social media platforms, news travels faster and farther than ever before.

What can a person do with the challenge of managing depression in this setting?

Here are eight tips for dealing with the news and social media that worked for me when I was living with depression.

1. Set limits

Limit yourself to specific windows of time to watch social media or the news. For example, once in the morning and once in the afternoon. Give yourself enough time to be informed. Try not to stare. The longer they are online, the more likely their mood will be affected by negative headlines.

2. Be aware

Remember that news and social media are business too. It’s someone’s job to make sure you guys keep watching. Sometimes a post or network will circulate a situation to keep them on the hook. Try to avoid watching repetitive breaking news coverage.

3. Try a relaxing exercise or activity

If you find that the news circle makes your anxiety worse, try calming down with a relaxing activity. For example, deep breathing, a long walk, or a hot bath. Self-care is essential to your happiness and well-being.

4. Connect with a loved one

Connect with people. Instead of bingeing on social media updates, pick up the phone and call a loved one. They don’t have to talk about the news. But if you want, sometimes discussing difficult topics with someone you love can help you feel less alone.

5. Do something they can control

Hearing about the world’s problems can make them feel powerless. Take a few minutes to focus on what you can do. It can be something small, like feeding the fish or watering the plants. Sometimes we need to be reminded that we do have control over some things.

6. Focus on the good

Understand that the news is not an accurate statement of reality. Every day, there are thousands of acts of kindness and courage that we don’t see in the news. When you’re down, remind yourself of the good things in the world by jotting down a few things you’re thankful for.

7. Do an act of kindness

If you feel overwhelmed with bad news, consider turning off the TV and doing something to make the world a little better place. It doesn’t have to be a grand gesture. It can be something as simple as helping a friend with groceries or donating to a local food bank, when possible.

8. Disconnect

Periodically unplug from the news and social media. Take at least one day a month to be free from electronic devices. Allow yourself to have a different perspective.

Final

Many people find it difficult to establish good habits when it comes to watching the news or engaging with social media. If you’re living with depression, it’s understandable to worry that turning on the TV may add to your symptoms. However, it is important to be informed about the world.

If you feel that the bad news has added to your depression, contact a loved one or call the support line. There is always someone who can help them.

For more information on managing depression, contact your doctor or health care team.