05.02.2025 Sabrina Ludwig 10583

Tips on how to stay positive despite bad news

War, a shift to the right, record temperatures: the concentration of bad news can be overwhelming and, in the worst case, even trigger stress or depression. But we can consciously practise staying positive - despite the bad news. 7 tips on how to go through the world with more optimism.

This article has been checked for accuracy by family therapist & life coach Jutta Dreyer. 

Overwhelmed, anxious, helpless: this is how many people feel in the face of the flood of negative headlines that wash into our social media feeds and other channels every day. More and more people are therefore avoiding reading or listening to the news. "News Avoided " is the name of the new phenomenon. Since the war in Ukraine, ratings have been falling - across all news formats, online and on TV. 

In 2024, the "Reuters Institute Digital News Report" recorded an increase in news avoidance. 14% of adults in Germany even actively try to avoid the news. 69% try to do so at least occasionally.1 Worldwide, 39% of respondents state that they "sometimes or often" avoid the news. In 2017, this figure was still 29%.

I hear, see and read nothing - and that makes me less stressed and anxious. Sounds practical. But if you avoid the news, you also turn your back on the challenges facing society. Because we need to understand and know what's going on out there in the world so that we can form an opinion and make a well-considered decision at elections, for example. In short, it's also about preserving democracy.    

But how can we continue to consume news without getting the feeling that the world is coming to an end and we with it?

2 things you should definitely know! 

Tagesschau news anchor Constantin Schreiber draws attention to two things that everyone should be aware of when consuming news. This information will not directly make you more resilient or happier, but it may help you.

1. negative news has a stronger influence on our thinking than positive news

The more sensational a headline is, the more catastrophic the news is, the higher the reach and click numbers. This phenomenon is called negativity bias and describes the human tendency to give more attention and importance to negative information and events than positive ones. 

In the Stone Age, the negativity bias was essential for survival, as recognizing and remembering dangers - such as predators, poisonous plants or hostile tribes - was crucial for survival. People who perceived potential threats more quickly and reacted more strongly to them had a better chance of survival and were able to pass on their genes more successfully.
 

2. news affects us differently today than in the past

It wasn't so long ago that we mainly consumed news via traditional media such as newspapers, radio and television, often at set times. Today, we encounter news everywhere and at all times: on social media, in the subway, on the radio. The amount of news available has increased immensely.

The algorithm also has a hand in this: as soon as you have dealt with the end of the world, you will receive more and more of this type of news in your feed.

Research suggests that social media algorithms tend to prioritize negative messages as they generate more engagement. In the end, your feed is full of negative content, which can reinforce the impression of complete apocalypse.

Two tips to help you read the news:

1. always check the source: Where does the news come from? Is the source reputable?

2. pick up a newspaper instead of scrolling through the news on Instagram. This has another advantage. You save yourself a lot of photos, which also fuel the horror scenarios in your head.

Escape the mental carousel quickly: Here's how! 

Here is a tip for you that can provide a quick remedy if you notice that a message is making you feel very insecure, your thoughts are racing and/or fear is rising up inside you. 

Do something else, for example go jogging, grab your guitar or read a book. The brain has a limited amount of cognitive capacity aka attention that it can allocate. When we try to focus on multiple tasks at the same time, this resource is divided, reducing performance in both areas.

People can only concentrate on one thing at a time!

But what can we actively do to feel happier overall? After all, we can't pick up a guitar or go jogging for a few kilometers every time we are overcome by anxiety or other negative feelings.

Practicing happiness: 7 tips on how you can make a big impact with small changes

Of course, everyone has to find their own strategies. But there are a few methods that can help you to strengthen certain character traits such as humor, friendliness and confidence. 

And these help you to go through the world with more optimism overall.

1. find connection in nature! 

Get out into the fresh air, even in winter, and even if the sky is gray and overcast: it is evolutionarily designed in us that a branch, bird or leaf puts us in a positive mood. 

This is how forest bathing works!

2. be kind to others / do something good 

Helping is in our nature. Even small children want to be comforted when someone is crying. Volunteering, for example, can therefore make us happier in the long term. And on top of that, we gain gratitude for our help. And that gives us more energy for kindness. However, this only works if you help without expecting gratitude. 

3. actively maintain your social relationships

When was the last time you invited your friends over to your house for dinner or a game night? Scientists at Harvard University have been studying what makes us happy for more than 80 years. Since 1938, they have been following around 2,000 people from three generations in a long-term study. 

The most important factor for a happy life, according to the results: Good social relationships that convey a sense of connection and belonging. According to the scientists, it is important to become active and consciously establish social contacts.

4. live your values

Is environmental protection important to you? Then this is a good opportunity to get involved. There are many associations that could use your help. You can make a difference and change something in your sphere of influence! That's good for you. After all, we can do little to change global political events, but we can in our immediate surroundings. 

5. listen to music or preferably sing yourself

Swedish researchers have discovered that the "cuddle hormone" oxytocin is released in greater quantities during singing. Studies with professional singers suggest that people who sing often and a lot are more relaxed and feel better overall. 

Oxytocin is released during physical contact and is there to strengthen our bonds and relax us. A natural antidepressant, in other words.

6. eat a balanced diet

A balanced diet can make you happier and strengthen your resilience. How? For example, spelt flour or Parmesan cheese is a good source of the amino acid tryptophan, which contributes significantly to the production of serotonin, the "happiness hormone". Fish oil and carbohydrates also strengthen our resilience. Sugar, on the other hand, does not.

At the same time, it's good self-care to cook for yourself and do something good. 

Happy food: This food makes you happy

7. laugh, even if you don't feel like it

Vera F. Birkenbihl made it famous in one of her legendary lectures: the method of the 60-second artificial smile, which then actually suggests to the brain: You're in a good mood!   

It may seem strange to laugh for no reason. But it's a good way to relax, let go and feel joy.

What makes you happy?

Yoga, good food, making music, meeting friends: Do you know what makes you happy and replenishes your energy reserves? Very good. As soon as you notice that negative news is weighing on your mood, give your time and attention to the things and people that make you happy. Give yourself a break and put the bad news in an imaginary drawer. You can open it again at another time.    

Journaling can also help us to better remember positive experiences and to understand what is good for us. 

Journaling: write down positive thoughts

Book recommendation:

Constantin Schreiber: Happiness in misfortune: How to stay optimistic despite bad news. Hoffmann und Campe Verlag (2023).