How What You Allow in Your Life Shapes Your Reality

In a world of constant stimuli, the choices we make about what to allow into our lives—from media to food—have profound consequences. Research underscores that these inputs shape not only our mental and physical health but also our worldview, relationships, and overall well-being. By examining evidence based research, we can better understand the impact of these choices and take intentional steps to choose a healthier and more fulfilling life.

The media we consume plays a pivotal role in our mental health and perception of the world. Studies have found that excessive exposure to negative news can lead to heightened anxiety and depression. A 2020 study published in Nature Human Behaviour revealed that repeated exposure to distressing news amplifies stress and emotional fatigue, a phenomenon known as "headline stress disorder" (Lobato et al., 2020).

Conversely, consuming uplifting or educational content can foster resilience and broaden our perspectives. For instance, engaging with media that highlights solutions to global challenges has been shown to increase optimism and motivation to act (McNaughton-Cassill, 2020).

The conversations we engage in and the relationships we maintain significantly affect our emotional state and cognitive patterns. Emotional contagion, a concept well-documented in psychological research, suggests that emotions can spread among individuals like a virus. A longitudinal study in the Journal of Personality and Social Psychology (Fowler & Christakis, 2008) demonstrated that positive social interactions enhance emotional well-being, while prolonged exposure to negativity can lead to stress and diminished mental health. It is one of the reasons we are encouraged to choose our inner circle wisely.

Investing in relationships that promote mutual respect and growth not only boosts mental health but also enhances cognitive and emotional intelligence.

Our beliefs and ideologies form the lens through which we interpret reality. Cognitive framing, a concept from behavioral science, suggests that our mental "filters" influence our perception of events and our subsequent actions. Research published in Psychological Science (Tversky & Kahneman, 1981) highlights how adopting growth-oriented and inclusive ideologies fosters adaptability and psychological resilience.

In contrast, rigid or divisive ideologies can perpetuate stress and hinder interpersonal relationships. Choosing to engage with diverse perspectives can enrich our understanding and encourage empathy.

What we eat directly affects not only our physical health but also our mental state. The gut-brain axis—a bidirectional communication system between the gastrointestinal tract and the brain—is influenced by diet. A 2019 review in The Lancet Psychiatry (Firth et al., 2019) found that diets high in processed foods and sugars are associated with increased risk of depression and anxiety, while diets rich in whole foods, such as fruits, vegetables, and omega-3 fatty acids, support better mental health.

Moreover, emerging research emphasises the importance of gut microbiota in regulating mood and cognitive function. Probiotic-rich foods, such as yogurt and fermented vegetables, have been shown to reduce symptoms of anxiety and depression (Sarkar et al., 2018).

While each of these factors individually impacts our well-being, their interplay magnifies their effects. For example, consuming media that promotes healthy lifestyles can inspire better dietary choices, which in turn positively affects mental health. Similarly, surrounding yourself with supportive relationships can reinforce healthy beliefs and behaviours, creating a virtuous cycle.

Strategies for more Conscious Living

Curate your media diet 

Limit exposure to negative news and prioritise content that informs and inspires.

Cultivate positive relationships

Invest time in relationships that uplift and challenge you constructively. These are known for “pulling you forwards” in supportive ways.

Adopt growth-oriented beliefs: 

Seek out perspectives that promote empathy and resilience.

Prioritise nutrient-dense foods 

Focus on whole foods that support both physical and mental health.

Reflect and adjust

Periodically assess the inputs in your life and make changes as needed.

The inputs we allow into our lives—whether media, conversations, relationships, ideologies, or food—shape our reality in profound ways. By making conscious choices about these influences, we empower ourselves to lead healthier, more balanced, and meaningful lives. "You are what you consume," and the evidence suggests that this holds true across all facets of life. You can choose the you that you become.