“It's not information overload. It's filter failure.”
- Clay Shirky
Information anxiety or information overload is one anxiety that our ancestors I doubt have worried over. Data has never been as available to us as right now. With a simple click of your fingertips, an immense amount of information can be downloaded for us to absorb in a matter of milliseconds.
On top of that, we still have the traditional ones that add to this. Newspaper at breakfast (yes, still for some), the background news on TV signaling for you that it’s almost time to leave for work. The chatter of the radio jockey on whatever station you are tuning in en route to start your day. Morning coffee chats at work about the latest events, I could go on and on. Whether it is something you do voluntarily or not, the stream of information is not lacking in this day and age.
At the end of the day, our perception becomes our reality. And if filled with negativity, fear-mongering baseless information, or biased opinions hit us from different directions – this can give us definitely not only information overload but also anxiety.
The below has helped me curb this:
1. Make Mornings News Free
Will you agree with me that every day is supposed to be a fresh start? Then if yes, how will you start it?
Will you actively choose to start your day by enforcing yourself with all the ugliness in the world? Not a nice thought isn’t it?
Like almost everyone in this day and age, my first instinct upon waking up was to get my phone and flick through Twitter. Reading through posts of strangers being hateful, canceling on some random target, the worries about the economy, the number of deaths in Covid-19 – just imagine, the amount of negative energy this brings you. You haven’t started your day yet and you feel exhausted and anxious already.
Thus, I suggest no news at least for the first hour of waking up. Find a way to center yourself. Something to increase your energy instead of depleting it.
Thus in most religions, prayer at the break of dawn or upon waking up is a practice. If you are not the religious type, then find a way on what habit can you start that will make you feel empowered to take on a new day. A gratitude journal, yoga, exercise to release those endorphins, or even a simple cup of coffee while anticipating the great things that day will bring you, are ways how you can start your day.
When you find that center, you can literally face the world along with its inexhaustible information.
2. Define Your Emotions
I think it’s a shame that in my younger years in school, I was never taught more about how to understand what I feel. And also how to react to things. Although in college, we were taught about psychology – it was more from a theoretical perspective and not on practical terms.
Reading more about EQ and actively defining my emotions when am feeling something has quite helped me in curbing whatever information that hits my way.
The feelings circle is quite an interesting way to navigate your emotions. It starts with the 7 basic emotions to help you define what you feel as to start with. And later on, you can get to the next stage of identifying those.
If you are attuned to how you feel, then great for you. However, there are some of us, that don’t understand when we start having upset stomachs or later on can’t sleep for no reason.
So, as a small exercise, if information comes your way, whether you were reading a tweet or listening to someone – there will be an automatic reaction that you will feel. Stop, identify then define it.
Did it make you happy? Good. Continue on. However, if it made you feel surprised and yet not in a good way – pause. Ask yourself, is it because you were confused, dismayed, or disillusioned?
Make the wheel your friend. Not only will it help you understand yourself more but also guide you in creating healthy boundaries on what information to absorb.
3. Create Boundaries
There’s a reason why I wrote this after defining emotions – as the No.2 tip will truly assist you on this.
Like anything in this world, before you can create something – you need to at least know. So, understand what are the things that are a no-no to you.
Don’t like to hear about sad things that you have no control over? Stop engaging. Or like someone I used to know in my younger days who like to go down memory lane about things that frustrate her and suddenly the cauldron bubbles. It depends on what’s your comfort level when handling this. My sister likes to “change the topic”. It’s a good tactic to shift the discussion into a less emotionally charged one. Or if you are the straightforward type, just simply say – can we change the topic, it doesn’t really interest me. Or if you are the non-combative type, then just simply disengage. Excuse yourself.
Creating boundaries is very important for your mental health. So learn them, draw the line, self-practice not to cross it yourself, and be shameless in letting others know should they be overstepping.
4. Limit Social Media
Ahh now, this is the most difficult of all. The phrase “necessary evil” has never been more apt for me than anything right now.
I guess like any tool that we get our hands on, we have to be consciously aware of the good and bad things that it brings us.
The welder handles the tool, the tool should never control the welder. And like any welder, we all have a responsibility on using whatever tool we get our hands on.
So, ask yourself, how are you using social media? To propagate what’s good, what’s true? Or do you just spew anything without accountability? In the same way, the way you are consuming all those – is it giving you information that can arm you to live a better day?
If your answer to the above is veering into the no – then maybe limit your interaction or consumption. I understand how important social media is. Not only for personal connection but also for business use. I am an artist, it’s one of my channels to showcase my artwork. So am truly thankful for it.
However, from a personal stance – understand whether being on social media is adding something positive to your day-to-day. A few years ago, I went through an anxious state and I realized that a part of it was caused by social media – so I decided to deactivate my Facebook. Looking back now, it was because of something completely ridiculous. Because I am results-driven, I would get so bothered when my post will not get enough likes or comments. And if it didn’t, I used to spiral into condescending thoughts to myself. Eeek! Talk about self-harming yourself mentally. Granted, this was nothing to do about information anxiety – still, I was operating in the same media universe where people not reacting to what I am giving them has somehow made me anxious.
Thus, a healthy amount of awareness is important of how social media adds to your overall well-being. Like anything else in life, it makes you happy – go for it. If not so much, limit.
5. Plan What to Absorb
Now, to those obsessive types who end up in a rabbit hole just because they started reading about a single topic – then suddenly find themselves in a different universe – you might want to plan your consumption.
I remember a few years ago, a friend of mine started talking about some random conspiracy theory about the Rothschild during dinner. Fast forward to 4 o’clock in the morning, I was now reading about Sir Paul McCartney and his supposed death sometime in the 60s and that the one we know now is just a body double. Was it fascinating to read through those - yes? Are they information I can add to my never-ending list of maybe not to talk about in sane company – sadly, yes as well? Furthermore, because I stayed up the night before, I went through a couple of very important meetings the following day bleary-eyed and half-listening with my thoughts still on to those I’ve consumed. Hence, I missed a couple of opportunities I could have jumped into.
So, if rabbit-holing on information gives you some sort of satisfaction, then continue so. But if you lose track of time to the point of losing sleep or missing deadlines – then, curtail it. Plan what information you want to find out and try not to get sidetracked. With the number of links to click through and suggested articles – it is so easy to just go into a never-ending click-through quest.
6. Do Your Own Research
I used to know a colleague who would want to debate on every single little thing without any facts to back them up just because. With the amount of info the media is bombarding us with certain narratives, some have to spend some time digging facts should you wish to arm yourself with the truth.
Try not to formulate an opinion based on another opinion you’ve absorbed. Otherwise, you’ll get lost in a sea of thoughts and an ocean of noise without really understanding anything.
So if you are on a quest to find specific information, do your bit. And like the search for the Holy Grail, those that are steadfast find the treasure. Of information, that is.
7. Filter Filter Filter
Whether when talking to friends, listening to the news, watching TV, or scrolling through Facebook – learn to filter.
Be discerning enough to understand what to take in and internalize and what to throw and forget. Obviously, it’s never easy with the amount of fake news that people post due to no sense of accountability and of course, anonymity.
So filter. We, as human beings, have an inherent understanding of the things that could be of value to us. So remind yourself what are those. The ones that add value to you – keep. The ones, that don’t throw it out. Create an emotional and mental filter that would help you sift through the BS and keep only what’s clean.
Imagine if you are standing in a wide open space. Flowers, bubbles, balloons, $1 bills, and bird poop are falling from the air toward you. Am sure you’ll know what to do.
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