Guest blog by Codie Surratt, MA, LCPC, EMDR
The constant flood of news can feel overwhelming. From global crises to political conflicts, natural disasters, and economic downturns, it’s easy to feel consumed by negativity. While staying informed is important, doomscrolling and overexposure to distressing headlines can take a toll on your mental health. If you’ve ever felt anxious, helpless, or exhausted after consuming the news, you’re not alone. However, you can stay informed without feeling emotionally drained. The key is consuming the news in bite-sized, intentional ways to protect your well-being.
Why the News Feels Overwhelming
News outlets are designed to capture and hold your attention. Sensational headlines, urgent breaking news alerts, and emotionally charged stories can activate your brain’s stress response, keeping you in a heightened state of anxiety. Social media amplifies this effect by curating endless content based on what keeps you engaged—often leading to a cycle of overconsumption.
Your nervous system isn’t designed to process an endless stream of distressing information. Over time, excessive news exposure can contribute to chronic stress, anxiety, feelings of helplessness, and even burnout. That’s why setting intentional boundaries around news consumption is essential.
How to Set Healthy Boundaries with the News
Set Clear Time Limits
If your media consumption habits involve passively scrolling through the news all day, set a designated time to check updates. For example:
- 10 minutes in the morning and 10 minutes in the evening
- A single news roundup at lunchtime
- Skipping news on weekends to recharge
Using a timer or setting app limits can help prevent unconscious overconsumption.
Choose Reliable, Low-Bias Sources
Not all news is created equal. Sensationalized media thrives on fear and outrage. Instead of relying on clickbait headlines, opt for sources known for factual, balanced reporting. Be mindful of how you feel as you’re assessing your current news media. Finding less anxiety-producing options such as newsletters or bite-sized podcasts from outlets you trust have less negative effects on your nervous system.
Curate Your Social Media Feed
Social media algorithms are designed to keep you engaged, often amplifying negative or polarizing content. Consider unfollowing or muting accounts that provoke stress or anxiety, following accounts that share uplifting news or solutions-focused journalism, and taking breaks from doomscrolling by setting app limits or using website blockers.
Related Reading: Social Media Anxiety
Consume News in a Format That Feels Less Stressful
If reading headlines triggers anxiety, try switching to a more manageable format:
- Audio: Listening to a news podcast can be less overwhelming than reading sensationalized headlines.
- Weekly Digests: Instead of constant updates, opt for weekly roundups that provide broader context.
- Solutions-Based Journalism: Outlets like The Good News Network focus on progress and positive change.
Balance Negative News with Positive Stories
For every distressing headline, there are countless stories of resilience, innovation, and kindness. Balance your intake by actively seeking good news. Some sources include The Good News Network, Upworthy, and Positive News.
Consider keeping a gratitude journal to counteract the negativity bias in media consumption.
Engage with the News in a Purposeful Way
Feeling helpless after consuming the news? Instead of absorbing stress, take small, meaningful actions:
- Donate to organizations addressing the issue at hand.
- Volunteer for causes that align with your values.
- Vote and stay engaged in local and national elections.
- Share helpful resources instead of just reacting to bad news.
Taking action, even in small ways, can shift feelings of powerlessness into purpose.
Recognize When You Need a Break
If you notice signs of news overload such as increased anxiety, trouble sleeping or feeling emotionally drained, it’s okay to take a break. A digital detox, even for a day or two, can help reset your nervous system.
Try replacing news consumption with grounding activities like spending time in nature, practicing mindfulness or deep breathing, engaging in creative hobbies, or connecting with loved ones in person.
Related Reading: How to Use CBT Techniques to Combat Anxiety and Depression
Your Mental Health Comes First
Staying informed is important, but not at the expense of your well-being. By consuming news in bite-sized, intentional ways, you can stay aware of the world while protecting your mental health. Remember: it’s okay to set boundaries, take breaks, and focus on what you can control.
What’s one small step you can take today to create a healthier relationship with the news?
Codie Surratt works with children, teens, and adults at Life Care Wellness in Glen Ellyn, Illinois. She uses an integrative approach, including Internal Family Systems, EMDR, mindfulness-based therapy, cognitive behavioral therapy, positive psychology, strength-based therapy, play therapy, and somatic therapy. Codie also has experience coaching clients to help with short-term goal setting, relationship issues, job transitions, self-esteem, and health and wellness issues.
