Media in Moderation

Using Mindful Media Consumption to Protect Your Peace in a Chaotic World 

In an era where information, ads, images, and other content (real, fake, good or bad), can be viewed by anyone with a computer or smartphone, it’s no wonder adults spend approximately 2.25 hours/day on social media. Because of unlimited access, it's easy to become overwhelmed by the amount of news, updates, and commentary streaming through our multiple devices. For those who work in social work professions like domestic and sexual violence victim advocacy— where exposure to others' trauma is a regular part of the job—this deluge of other people’s injuries can become emotionally draining. Constant exposure to troubling headlines or distressing stories on social media can harm mental health, leading to anxiety, compassion fatigue, and burnout. 

This is why as an advocate it is crucial to practice mindful media consumption. Doing this helps maintain (or restore) mental and emotional balance and promote wellness. Still, we know that stepping away from social media can be more difficult than simply putting your phone down or closing the tabs on your laptop. But don’t fret, RAFT is here to help. Here are some strategies to help reduce time spent on news social media sites, and tools to care for your mental and emotional well-being: 

• Limit Screen Time: Deliberately set parameters on how long you spend scrolling each day. Use timers, set alarms, schedule scrolling on your calendar to limit daily use of social media or news apps. Pick a certain time of day that you’ll use social media or watch the news and stick to that timeline. Morning or mid-afternoon is often better than before bed so as not to hinder sleep. Also, give yourself a specific goal or purpose for scrolling before you pick up the device.  
• Just Say No: Remember that just because the story/reel/TikTok/news show, etc.is there doesn’t mean you have to watch it. Pay attention to how you feel before you begin scrolling. If you’re already feeling fatigued, don’t consume content that will further contribute to the demise of your energy and mood. If you must watch something negative (for work, or school), wait until you feel better. Also, review your social media feeds and unfollow accounts that add to your stress or anxiety. Instead, follow uplifting or educational pages that align with your values.  
• Relevant doesn’t mean necessary: You’re a social justice warrior and there are plenty of things going on in the world that you need to stay abreast of. From sexual and domestic violence to racial/LGBTQ/gender injustice, economic oppression, and war, your fight for the well-being of others requires that you be knowledgeable about many daunting issues. Yet you can’t fight if you’re burnt out. Consuming large amounts of negativity will deplete you. Ingesting the info can wait. You don’t have to take it all in on the same day or as soon as you hear about it. Also, choosing work relevant stories that focus on positive themes like resilience, hope, love and progress can help balance out the negativity and energize you.  
• Choose Quality Over Quantity: When selecting your new sources, stick to a few reputable outlets instead of scrolling through endless updates. Also, be cautious of clickbait headlines and emotionally charged content designed to provoke reactions. (How many times has the internet reported the death of a celebrity who is very much alive?) Additionally, feel free to fact check any information you see that seems excessively fantastic or too good to be true. 

If and when too much media does get you down, there are numerous ways to restore yourself. A few are: 

• Take a Digital Detox: Take breaks from all devices for a few hours or an entire day or a week, or however long you need to feel like your social battery is restored. Put the phone, computer, tablet down, turn off the TV and find something else to do like reading a book or listening to a podcast that inspires, entertains, or educates you without overstimulating. 
• Go Outside and Play: Just like kids feel better after recess, adults do too. Now, while we may not be able to run in the park or ride a merry-go-round for an hour in the middle of the day, we can take a few minutes to take a break from our desks and devices to go outside and move our bodies. Connecting with nature can reduce stress and create a sense of peace. Also, exercise is a proven stress-reliever. Yoga, running, or even a short walk (beyond the break room to refill the coffee) can help clear your mind.  
• Inhale the Good and Exhale the Bad:  Incorporate meditation and breathing exercises to restore yourself. It doesn’t have to be anything lengthy, difficult, or fancy. You don’t need a guru or a pulmonologist. You can start by repeating some affirmations, creating your own mantra, and being intentional about the breaths you take.  
• Write it Out: Journaling is an excellent way to release and restore. Writing about your feelings can help you process your emotions and reduce stress. At the same time, it’s a great way to record the emotions you process without holding them in your mind and body.  
• Ask for Help: Sometimes you can get so depleted that your restoration must involve others. Whether it be friends, family, or a professional therapist or counselor, sharing your experiences with your trusted network can help you feel less isolated and more fulfilled. It can also provide you with tools and resources to cope with media-related stress and secondary trauma. 

Unlike previous decades where the media was very limited (news at 6 and 11, music on the radio and MTV, and hit TV shows on Friday nights) Today’s technology provides us with a 24-hour all-you-can-eat buffet of information and entertainment. Just like too many pieces of chicken (or crab legs) and cake can make you sick, so can too much media (news and social.) Mindful media consumption isn’t about avoiding the buffet all together, it’s about being selective about what and how much you choose to consume so that you can satisfy your appetite for information while still maintaining your wellness.