In the age of conscious wellbeing, we have decided to take care of what we eat, what we put on our skin and even what we think. But in a hyper-connected, hyper-notified and hyper-stimulated society, the effect that the information we receive (actively and passively) has on mental health is overlooked. However, the data is overwhelming: the brain tends to retain up to 13 times more negative information than positive . This fact has its origins in a matter of pure survival, but in 2024 it is time to face this primitive prejudice of negativity because, as Marta Calderero , professor of Psychology and Education Sciences at UOC, points out, “in the age of over-information this works against us and significantly reduces our social well-being.”
“There is scientific evidence suggesting that the brain tends to process and remember negative information more easily and intensely than positive information . This is due to a cognitive bias known as negativity bias, which drives us to pay more attention to potential threats or dangers. It has been crucial for the survival of our species, as it allowed us to identify and react to risky situations. Although today we no longer face the same dangers, it continues to influence our perception and memory,” explains psychologist Pilar Guerra .
For psychiatrist María Velasco , author of the book 'Criar con salud mental' (Paidós), personal experiences during childhood exert an important force in this sense. "Our brain will be alert and aware of all the things that pose a danger, but depending on the education we have received, the upbringing and the experiences of childhood, that alert that we have by default will be more developed." For psychologist José Elías , the fact that the nervous system has a greater sensitivity towards the negative to protect itself from possible dangers, is also related to another concept linked to one of the strongest feelings that exist: fear . "We are more affected by negative emotions and situations because we fear them more and believe them to be more achievable than positive ones," explains the expert.
We are more affected by negative emotions and situations because we fear them more and believe they are more achievable than positive ones."
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Controlling the information we consume can benefit us.
These data are not intended to banish bad news or negative emotions from our life experience. They are necessary, and as Unai Aso , a psychologist at Unobravo Spain , states , “if they are handled in a deep and detailed manner, they could better prepare us and serve as self-protection, also to promote changes and avoid repeating mistakes,” but in an over-informed society in which bad news (or fake news) reaches our eyes and ears even against our will, taking care of what we consume consciously is another way to protect mental health . And as an example, another button in the form of a study: the one carried out in 2016 with a group of 1,095 participants who abstained from using Facebook for a week reported “higher levels of life satisfaction and lower levels of anxiety compared to a group that continued regular use,” explains Aso. A definitive fact that invites reflection in the era of infinite (and automated) scrolling.
n addition to this battery of emotional inconveniences caused by the unconscious and massive consumption of bad news – or idealised lives through Instagram – there is the way in which it affects our longevity . “The information we receive is reflected in the successive readings of genetic information. Every time we have an adverse event, the DNA is chemically marked to make it easier or more difficult for the phenomenon to repeat itself . The process consists of adding a methyl group (CH3) to the proteins present in the chromatin of the cells. The intensity of this methylation correlates with the biological age of the animals and is used to calculate their age in the laboratory. In humans, there are many studies of correlation between the capacity and degree of methylation with the so-called biological age,” explains Dr Vicente Mera , head of internal medicine and anti-ageing at Sha Wellness Clinic .
An informative respite
In the midst of the rise of mental health care , it seems that championing the benefits of an information fast or media diet through an exercise in information selection can be a powerful tool. “ Scientific research shows that we can reduce our stress and anxiety and improve our mood if we consume good information after reading bad news . Positive emotions emerge and our happiness, optimism and life satisfaction grow,” says Marta Calderero in a first approximation of what this purifying process could be. A process that does not seem easy since on many occasions this consumption can be passive through alerts, notifications, WhatsApps and the subliminal message that certain Instagram accounts that we follow can constitute. Elías insists on the importance of being “active in the way we access information . Years ago we had the opportunity to choose, we bought the newspaper or magazine that we liked. But now information invades us and therefore we have to learn which one we want to receive.” Dr. Velasco recalls that before, it was possible to anticipate psychologically before watching the news, but now information circulates and can be accessed at any time and place. “We cannot be constantly consuming everything and letting ourselves be seduced by hyperstimulation that distances us from real life.”
“We cannot be constantly consuming everything and letting ourselves be seduced by hyperstimulation that distances us from real life”
MARIA VELASCO, PSYCHIATRIST AND AUTHOR OF THE BOOK 'RAISING CHILDREN WITH MENTAL HEALTH'
We are not talking about disconnection from reality, “but rather moderate and balanced consumption, prioritizing topics that are relevant and significant,” Guerra adds. There are several strategies: from silencing notifications to establishing specific times to check news and social networks, reading articles beyond the headlines and selecting quiet moments to get informed. Calderero advises doing a proactive exercise of choosing positive and inspiring information and the need to “take breaks from information and practice mindfulness , dedicating time to identity-based and relaxing activities that allow you to connect with yourself and get away from screens.” Guerra does not rule out starting a total disconnection ( digital detox ) for short periods of time, such as a weekend or a full day. “And observe how we feel and if this helps us reduce stress and anxiety,” he adds.
A conscious (and moderate) use of social media
Another exercise to take care of what we see, hear and remember has to do with the relationship we have with social networks and the profiles we follow. Unai Aso confirms that frequent exposure to idealized content is correlated with high levels of depression and anxiety and, at the same time, the greater the depressive symptoms, the greater the use of social networks. And all this with another overwhelming fact: the passive consumption of social networks in which most people immerse ourselves at various times of the day and in which we browse without interacting “is associated with a decrease in well-being and an increase in loneliness and envy. On the other hand, active use (interacting with friends, commenting and publishing) has less negative effects,” says the expert. María Velasco does not overlook the ability of the algorithm to show content that “makes each person's reality increasingly smaller and makes us more intolerant of others precisely because we believe that the only reality that exists is the one we consume. We are diminishing our ability to understand others by thinking that what each person sees on their phone is real , when it is not," reflects the doctor.
For José Elías, “the retouched information that tries to attract attention and is generally not true tries to give an image of success. If we compare it with our usual way of living, we observe a great difference. And this produces, especially in young people, anxiety about trying to become equal, insomnia due to restlessness, depression because they see that they cannot achieve it and low self-esteem when comparing themselves with them.” Hence, in this process of purifying stimuli that we receive through social networks, Calderero advises following people and accounts that inspire and make us feel good, blocking content or accounts that generate negative emotions or insecurity . And at this point, it is convenient to dedicate time to strengthening ties and cultivating social relationships with family and friends , one of the great secrets of the longest-lived people on the planet. “In the studies in the so-called blue zones, the importance of the family and social network in happiness and longevity is confirmed. The communities in which this phenomenon is most marked are those that live happier and healthier for longer years .” Furthermore, when this social bond is lost, health deteriorates in an inexplicable way, sometimes leading to death in individuals whose partners or close friends die. This fact corroborates the fact that human beings are social animals par excellence, so much so that there are those who maintain that what has allowed our species to dominate the planet is the fact that in its individuals the common good prevails over the particular good.
Precisely these days of rest and dolce far niente can be a good time to practice moments of disconnection that allow us to observe how we feel by selecting the stimuli that our brain receives “and free ourselves from the voracious information appetite in which we live.” Because that is also taking care of mental health.
How to start doing information fasting
1. María Velasco advises silencing notifications “to gain attention and concentration . Paradoxically, we live in an era of disconnection between people because of this connection that creates a hyper-alert system. And it leads us to a situation of stress that worsens the quality of life.”
2. It is important to set specific times to check news and social media and decide how much time to devote to each thing. “It creates the feeling of control, coherence and stability that we need to be able to enjoy ourselves,” says Velasco.
3. Using parental controls helps adults spend more time on analog activities such as reading, doing crafts or being with others. “Reality is not the internet or TikTok videos but what we experience with others on a daily basis, what we build with them and experience,” Velasco concludes.
The original article can be found Vogue Spain.
