In today’s world, headlines seemingly never stop. Between news and app alerts, social media updates and nonstop news coverage, it’s easy to feel like you can’t look away — even when the news is deeply upsetting. But your mental health matters too. Staying informed doesn’t mean sacrificing your emotional wellbeing. Learning how to set boundaries and practice self-care alongside news consumption is essential for protecting your peace of mind.
How constant news feeds fuel anxiety
Before social media became such a large part of people’s lives, there used to be a natural cutoff point for our media intake after the evening news.
“Now, our news media turns over at such a rapid pace. All channels are flooded,” says Matt Swies, LISW-S, LICDC, a mental health clinician at the OhioHealth Well-Being Center. “There’s just this constant stream of stories, and many of them are quite distressing.”
Our nervous systems haven’t evolved to handle 24/7 global distress, and it can feel like we’re all carrying an invisible weight. This kind of nonstop exposure can contribute to media burnout — where individuals feel stressed, anxious or emotionally numb due to overwhelming news intake.
And it’s not just the news itself — it’s also how we consume it. Social media algorithms are designed to keep us hooked, and what we see there often lacks context, which heightens our emotional response, explains Swies. This can create a cycle of “doomscrolling,” where people compulsively scroll through negative stories without even realizing it’s affecting their mood.
“Doomscrolling is designed to make us angry. And anger activates the same brain chemicals that a reward would.” Says Swies. “Even when the news makes us upset, it’s still activating the same neurotransmitter system that gives us a dopamine hit.” This physiological reaction helps to create a negative feedback loop that can still feel like a reward.
All these factors can contribute to anxiety symptoms. People might notice increased irritability, trouble sleeping, difficulty concentrating or even physical symptoms like headaches and fatigue after consuming too much distressing news.
Recognizing the signs of news-related anxiety
According to Swies, the signs that news-related anxiety could be affecting you can include a sense of hopelessness or helplessness, obsessive checking of headlines or alerts, and an inability to disengage even when the news is clearly triggering.
“If you feel worse after you read the news than you did when you started or if stepping away from the news makes you feel guilty, it might be a sign of something deeper,” says Swies. It could be time to do some reflection and reevaluate your relationship with the media.
When people start to spiral, they lose the intentional aspect of reading the news. They are no longer in control and just keep checking the news repeatedly. “Our time management is out the window,” says Swies. “You look up and it’s three hours later. And you’re not getting that time back.”
Healthy ways to stay informed
“The news tells us what to think about, but by doing that, it also tells us what not to think about — like balance, boundaries and positive focus,” reflects Swies. So how can you stay in the loop without spiraling into stress? It starts with intention.
“Curate your news sources,” Swies recommends. “Choose a couple of trustworthy outlets and check them once or twice a day — ideally not before bed.”
Other smart strategies include:
- Set boundaries with alerts. You don’t need to be notified every time someone posts something.
- Use a timer or app. Tools like these can help limit how long you scroll.
- Pick a specific time of day to check the news. Only allow yourself a limited time to read or watch news.
- Plan a positive activity after reading the news. Take a walk, listen to music or connect with a friend.
- Watch for patterns. If certain topics always spike your anxiety, consider limiting exposure or discussing them with a therapist.
Swies also recommends using mindfulness techniques to help ground you when you can feel news-related anxiety starting to go up. “The word ‘mindfulness’ sounds cosmic, but it’s really just about awareness — of your body, your breath, your surroundings,” says Swies. “Mindfulness helps us stay present by paying attention to our breath, our heart rate and how our body feels.”
When to seek support
If the news regularly leaves you feeling hopeless, overwhelmed or emotionally stuck, you may be experiencing symptoms of anxiety or depression. In that case, consider reaching out to a mental health professional.
“There’s no shame in needing help,” assures Swies. “Just like we exercise to keep our bodies healthy, we need tools to care for our mental health in an age of constant information.”
Swies also recommends accessing your support network, whether that be friends, family or a healthcare provider, to help reset your perspective when media burnout hits.
Stay informed and stay well
In a time when mental health and the news are often deeply intertwined, finding balance is more important than ever. By setting boundaries, staying grounded and reaching out when needed, you can remain engaged with the world around you without sacrificing your peace of mind.
Need someone to talk to? You’re not alone. If you’re in emotional distress or experiencing a mental health crisis, call or text 988 to reach the 988 Suicide & Crisis Lifeline — available 24/7, free and confidential.
Tune in to The Wellness Conversation Podcast
Feeling overwhelmed by the constant stream of news? You’re not alone. In this episode, Dr. Laurie Hommema, Medical Director of Provider and Associate Well-being at OhioHealth, shares practical strategies to help you protect your mental health, stay grounded, and focus on what truly matters.
Listen now and learn how to harness your energy and positivity — because your well-being deserves to be a priority.
