Ditch Stress

What we consume—whether it’s media, food, or even thoughts—can have a significant impact on our stress levels. What we choose to consume determines the direction of our lives. This is an invitation for us to pause often and review the influences we are allowing into our mind and our body

We might think about how our food intake affects us, but sometimes with media we don’t always see the connection so clearly. I mean it’s fair to say if you eat a boatload of ultra processed foods, you’ll probably have an uncomfortable food coma and won’t be feeling so hot.

However, we may binge watch a reality TV show, for say like 6 hours, and not really reflect on how that might affect our physical and mental health. If that were food, that would be like a marathon hot dog eating contest, but like for our mental health.

In today’s post, you’ll learn about the hidden effects of media consumption on your mental health, how both conscious and subconscious exposures shape your thoughts and behaviors, and discover practical strategies like setting boundaries, reducing screen time, and practicing mindful consumption to help reclaim your peace and well-being.

The Information Tsunami

We live in a BIG world and there is so much going on around us, much more than we can consciously compute. The conscious mind deals with information that we are actively aware of and can consciously control, while the subconscious mind processes information below the level of conscious awareness, influencing our thoughts, feelings, and behaviors.

It is estimated that in total we receive through our five senses more than 11 million bits of information each second of the day, while our conscious mind can only deal with one subject at a time at a rate of less than 100 bits per second.

Basically, there is a constant stream of information entering our brains all day long, and it can affect us more than we even realize.

Media Consumption and Our Minds

The average American today spends 7 hours and 11 minutes looking at a screen every day, amounting to nearly one-third of our lives! Across all channels, including print, it is estimated that Americans consume 11.8 hours of information each day.

We are living in an age where our consumption of information and media is basically a full time job! This includes TV, podcasts, movies, news, YouTube, books, newspapers, the scroll hole and all the places where you find your mind consuming things. 

Based on findings from the University of California–San Diego, the typical American reportedly ingests approximately 34 gigabytes of data and information daily. This amount is roughly equivalent to encountering 100,000 words in written or spoken form each day—similar to the length of J.R.R. Tolkien’s The Hobbit, which contains 95,356 words. Yeah, every day!

This means we are taking in a TON of information on the daily, and everything we are exposed to is making it to our subconscious mind and can affect how we think, feel and behave. The news and entertainment we consume have a big impact on how we see things and can shape our views on different topics.

How Media Shapes Our Unconscious Mind

Can media affect our unconscious mind? Definitely! Whether it’s through advertisements, news coverage, entertainment, or social media, the messages and imagery we’re exposed to can subtly influence our thoughts, beliefs, attitudes, and behaviors without us even realizing it.

For example, repeated exposure to certain stereotypes or representations in media can shape our perceptions of different groups of people or societal norms, often without our conscious awareness. Similarly, the framing and tone of news stories can influence our emotions and opinions about specific issues or events.

Additionally, media can affect our unconscious mind through various psychological mechanisms, such as priming, which involves the activation of certain concepts or associations in our mind by exposure to related stimuli in media.

For example, if a news report repeatedly shows images of violence, it can prime viewers to feel more anxious or fearful. Similarly, advertisements often use priming by associating their products with positive emotions or desirable lifestyles to influence our purchasing decisions. 

Overall, the pervasive nature of media in modern society means that it can wield a powerful influence over our unconscious minds, shaping our perceptions, attitudes, and behaviors in ways that we may not always be aware of. They can quietly shape our thoughts and actions without us even realizing it.

Stress and Media Consumption

Media exposure during the 24/7 news cycle can increase perceptions of threat and activate the “fight or flight response,” producing stress hormones like cortisol and adrenaline.

The media we consume can have a significant impact on our stress levels, influencing our thoughts, emotions, and behaviors in various ways:

1. Content and Themes: Media content that is violent, disturbing, or sensationalized can trigger stress responses in viewers. Exposure to graphic imagery or negative news stories may increase feelings of anxiety, fear, or helplessness, especially when the content is perceived as personally relevant or threatening.

2. Negative News Bias: Media often focuses on negative events, which can lead to heightened feelings of fear, anxiety, or helplessness. Constant exposure to distressing news stories can contribute to a persistent sense of unease and stress. If it bleeds it leads. Watching distressing or emotionally charged content can elicit stress responses, even if the events depicted are fictional.

3. Comparison and Envy: Social media platforms often present curated representations of others’ lives, showcasing achievements, experiences, and lifestyles. Constant exposure to idealized portrayals may fuel feelings of inadequacy, envy, or insecurity, contributing to stress and negative self-perceptions through social comparison. Comparing ourselves to others’ highlight reels can fuel stress, envy, and self-doubt.

4. Overstimulation and Information Overload: The constant influx of news updates, social media posts, and digital content can overwhelm individuals, leading to information overload and cognitive fatigue. Excessive exposure to media may heighten feelings of stress and anxiety, particularly when individuals struggle to filter or process the vast amount of information available.

5. Sensationalism and Fearmongering: Some media outlets sensationalize stories to attract attention and viewership, often exaggerating risks or dangers. This sensationalism can amplify feelings of fear and anxiety, contributing to heightened stress levels.

6. Escapism and Avoidance: While media consumption can provide temporary distraction or escape from stressors, excessive reliance on media as a coping mechanism can be detrimental. Avoidance behaviors can prevent individuals from effectively addressing underlying stressors and may exacerbate feelings of anxiety or depression in the long run.

7. Misinformation and Uncertainty: Inaccurate or misleading information spread through media channels can create confusion and uncertainty, leading to increased stress and anxiety. Navigating conflicting or contradictory information can be mentally taxing and contribute to feelings of stress.

8. Cyberbullying and Online Harassment: Exposure to negative or hostile interactions on social media platforms can cause significant distress, leading to heightened stress levels and emotional turmoil. Cyberbullying and online harassment can have serious consequences for mental health and well-being.

9. Addictive Behaviors: Excessive consumption of media, particularly social media, can lead to addictive behaviors and compulsive usage patterns. Addiction to screens and constant connectivity can contribute to stress, sleep disturbances, and impaired social functioning.

10. Physiological Stress Response: Exposure to distressing or emotionally charged media can increase perceptions of threat and activate the “fight or flight response,” producing stress hormones like cortisol and adrenaline. Excessive exposure over time can contribute to chronic stress, further exacerbating the activation of the fight-or-flight response.

What we can do about it?

Managing your media consumption is crucial for reducing stress, especially in today’s digitally connected world where we are constantly bombarded with information. Here are some strategies to help you manage your media consumption and minimize stress:

1. Set Boundaries: Establish clear boundaries around your media consumption habits. Decide on specific times of day when you will check emails, browse social media, or consume news. Limit the total amount of time you spend on media each day to prevent overwhelm and information overload.

2. Curate Your News Feed: Be selective about the sources of news and information you follow. Choose reputable sources that provide accurate and balanced reporting. Consider unfollowing or muting accounts that consistently share negative or distressing content. Curate your news feed to include topics that are informative and relevant to your interests without causing undue stress.

3. Limit Screen Time: Reduce your overall screen time by incorporating screen-free activities into your daily routine. Engage in hobbies, outdoor activities, or social interactions that don’t involve electronic devices. Set boundaries around screen time, especially before bed, to promote better sleep and overall well-being.

4. Practice Mindful Consumption: Approach media consumption mindfully by being aware of how it affects your mood and mental state. Notice any feelings of stress, anxiety, or agitation that arise while consuming media, and take breaks or step away if necessary. Pay attention to your emotional reactions and practice self-compassion and self-care as needed.

5. Manage Notifications: Limit the number of notifications you receive from apps, emails, and social media platforms. Disable non-essential notifications or set specific times to check for updates. Minimizing distractions can help you stay focused and reduce feelings of overwhelm and anxiety.

6. Take Media Breaks: Incorporate regular breaks from media consumption into your daily routine. Schedule periods of time each day or week where you disconnect from electronic devices and engage in offline activities. Use this time to relax, recharge, and reconnect with yourself and your surroundings.

7. Engage in Positive Content: Seek out media content that uplifts and inspires you. Follow accounts and websites that share positive news, motivational stories, or helpful tips for managing stress and improving well-being. Consume content that promotes positivity, resilience, and personal growth.

8. Set Technology-Free Zones: Designate certain areas of your home or specific times of day as technology-free zones. Create spaces where you can unwind and relax without the distraction of electronic devices. Establish boundaries with family members or roommates to respect these technology-free zones and encourage face-to-face interactions.

9. Stay Informed Wisely: Stay informed about current events and important issues without becoming overwhelmed by the constant news cycle. Limit your exposure to sensationalized or repetitive news coverage, and seek out reputable sources that provide balanced and accurate information.

By implementing these strategies, you can manage your media consumption more effectively, reduce stress, and cultivate a healthier relationship with technology and information. Remember that moderation and balance are key, and it’s okay to disconnect and prioritize your well-being.

It’s also key to remember that spending a lot of time on media can take away from the time we could spend on activities that boost our well-being, like hanging out with friends, staying active, or exploring creative hobbies.

Mindful Media Habits

Mindful media choices means being picky about what we consume. Opting for calming content or taking breaks from the news can do wonders for our stress levels. So, next time you’re feeling frazzled, it might be worth switching off the screens for a bit and opting for something that helps you unwind.

Overall, what we consume—whether it’s media, food, or lifestyle choices—can have a profound impact on our stress levels and overall health. By being mindful of our consumption habits and making healthy choices, we can better manage stress and cultivate a greater sense of well-being.

How do you approach media consumption to maintain your well-being? Share your tips and experiences in the comments—I’d love to hear from you!