Mindful News Consumption Tips by UCLA's Mindfulness Awareness Research Center (MARC):
“1. Notice the habitual nature of how you consume news. Do you mindlessly 'doom-scroll' on your phone? Leave the TV on in the background? Drive with news blaring? How do these activities affect you? Do they overwhelm you? How much is enough? Stay attuned to your body and mind. If it’s too much, back off some. Turn it off. Intercept the habitual patterns of news consumption.
2. Notice your state of mind before you consume news. Are you feeling equanimous to begin with? If so, you might handle upsetting news better than if you are feeling anxious or angry to start. If you notice you are not equanimous— pause until a later time.
3. Approach news consumption as a practice. As I read, what am I feeling in my body and mind? Notice difficult emotions and employ RAIN (Recognize, Allow, Investigate, Nurture/Not identify with) as needed.
4. Use tragic stories as an opportunity to practice loving kindness and compassion. Send out loving kindness on the spot to people who are suffering.
5. You don’t have to be on top of everything. It’s okay to take a media fast. Ask a friend to fill you in on anything crucial and pause all media consumption for a period of time that feels doable.
6. Also consume positive news stories. Find stories that are uplifting, joyful, and inspirational. Even in the midst of tragedy, there are stories of great heroism and courage."