Digital Rage: how to deal with the anger that comes from social networks and news

We’ve all been in this situation: stumbled upon a comment or news item on the Internet, which instantly sparked righteous anger. Unfortunately, some social media posts are deliberately designed to encourage us to express moral outrage because the angrier we are, the easier it is to control us.

In addition, an irritated person is more likely to get involved in an online dispute and stay on the platform for a long time, which benefits its creators. However, none of those who provoke us to “digital rage” think about how detrimental it is to our health. Learning how to deal with it is important to reduce the harm from negative emotions received through the Internet. Here are some ways to do this.

6 ways to deal with digital rage

1. Control your digital experience

Think about blocking Internet trolls who write you unpleasant comments that make you furious instead of getting into heated arguments with them. Also, set up your browser and social networks so that you are less likely to see news headlines and posts by people devoted to topics that can make you lose your temper. Although living in an online echo chamber is not too good, it is important to ensure that you have a “safe space” where you can hang out without worrying that visiting social networks will become continuous stress.

For example, you can use different platforms for different needs: on one, chat with friends without looking at the news feed, and on the other, learn about the latest events and novelties. This way, you will know what to expect, and you will also be able to configure applications in such a way that they do not harm your emotional state.

2. Take a time out whenever you get angry

If you feel that the other person is deliberately dragging you into an argument or the discussion becomes too hot, physically tear yourself away from the screen and take a timeout. Get distracted by something more pleasant and soothing. No one, especially strangers on the Internet, can demand your time and attention if you don’t want to share them or realize that it will be to your detriment. Walk down the street to get some fresh air, exercise, tidy up the table drawer — get distracted and do something that will make you switch your attention to the present moment and clear your mind.

3. Think three times before you publish something

In response to news or posts we disagree with, anger and anger can become both an emotion and a habit. However, the more we give in to the instinctive urge to react and write something in the comments, the more likely we are to develop unhealthy patterns of interaction with social media. Before commenting on something, try to calm down and make sure you can think straight. If the topic has excited you so much that you consider it your duty to write something, try to formulate a short, clear, and impartial argument instead of scribbling a long emotional speech.

In addition, it is better to think three times before publishing something. Think about it: what is the probability that your answer will offend the interlocutor and his feelings or lead to conflict? If you suspect such a high probability, it is better to refrain from commenting even when you know you are right. It’s not worth wasting your time and energy trying to prove something to other people on the Internet or trying to fix everyone you meet.

Yes, it is unpleasant to read ignorant, fake, and heart-warming posts, but it is important to remember that moral exhaustion is not worth reacting to. People only sometimes listen to the voice of reason, even if it is obvious and understandable. So it’s better not to interact directly with the source of your irritation and complain about a post or account by clicking the appropriate button if they mention something unfair or disgusting.

4. Say no to the endless scrolling of the news feed

Mindlessly flipping through the news feed can be one way to deceive yourself and believe that this way, you can relax and have a great time. In fact, this practice does not relieve boredom and does not add joy, but it can lead to enough negativity. Scrolling through the news feed, you are more likely to encounter posts that will cause you anger and resentment.

It is better to try to make the time spent online more meaningful and focused and make the most of it. You can read the news from a certain source that does not allow offensive, fake, or “jaundiced” posts and go into thematic groups to learn something new in an area that interests you. This will help you get annoyed with anger less often, get clear answers to your questions, and also avoid useless and frustrating things.

5. Find healthy outlets for anger

It’s not always possible to prevent an unpleasant situation, but you can control your reaction if it happens. There is nothing wrong with feeling anger and frustration, but it is important to learn how to release them properly. Instead of getting involved in an online conflict or leaving caustic comments, find a healthy way out of your irritation: Visit. A F R I N I K . C O M . For the full article .describe your dissatisfaction in a diary, talk about the topic that affected you aloud for five minutes, do a breathing exercise, or squeeze ten times to let off steam. Make it a rule for yourself: getting rid of anger should take place away from the monitor and keyboard. And read about other useful ways to cope with this emotion here.

6. Figure out the basic emotions

It may be useful to stop and think about the emotions behind your anger because it is often used as a protective mask hiding your painful feelings. For example, if your irritation was caused by a boastful post by a friend about how well he had a rest at sea, the problem may not be in the arrogant tone of the text and not the ostentatious well-being of a friend, but your envy of someone else’s life.

You are angry not at what you saw on the screen but because a familiar person allows himself more than you can. Here is another example: you are furious because someone expresses your opposite opinion on the forum page. Before convincing your interlocutor, think about why it bothers you so much.

In this situation, your anger may be associated with a feeling of rejection and incomprehensibility, as well as an inability to admit to yourself that you may be wrong. Introspection conducted during digital Rage can help you recognize your weaknesses and start working on them to improve your relationship with yourself and respond more calmly to triggers in the news and social networks.