Staying Grounded in a 24/7 News Cycle: Protecting Your Mental Health While Staying Informed

In today’s world, news is no longer something we check once a day. Headlines, alerts, social media posts, and breaking updates follow us everywhere — often delivering distressing information faster than we can emotionally process it.

While staying informed matters, constant exposure to upsetting news can take a real toll on mental health. Many people report feeling anxious, overwhelmed, hopeless, or emotionally exhausted, even when events are happening far from their personal lives.

If the news feels harder to tolerate lately, you are not imagining it — and you are not alone.

Why the News Can Feel So Overwhelming

Modern news cycles are designed for immediacy and impact. This can lead to:

• Repeated exposure to crisis, violence, or uncertainty

• Sensational or emotionally charged headlines

• Conflicting information that creates confusion or fear

• A sense of powerlessness or lack of control

• Difficulty “turning off” once you start scrolling

Over time, this can contribute to chronic stress, heightened anxiety, irritability, sleep disruption, and emotional numbness.

Being Informed vs. Being Overexposed

There is an important difference between staying informed and being constantly immersed in news.

Staying informed supports awareness and engagement.

Overexposure can overwhelm your nervous system.

It may help to ask yourself:

• Is my news consumption helping me feel informed — or more distressed?

• Do I feel calmer or more activated after checking the news?

• Am I scrolling out of intention, or out of habit?

These questions are not about judgment — they are about awareness.

Setting Gentle Limits with the News

Many people benefit from creating intentional boundaries around news consumption, especially during periods of heightened global or political stress.

Examples include:

• Checking news at specific times of day rather than continuously

• Choosing one or two reliable sources instead of many

• Avoiding news first thing in the morning or right before bed

• Taking breaks from social media when headlines feel relentless

Limiting exposure is not the same as avoiding reality. It is a way of protecting your emotional capacity.

When the News Triggers Strong Emotional Reactions

News stories can activate personal fears, past experiences, or deeply held values. You may notice feelings such as anger, sadness, grief, fear, or helplessness — sometimes without a clear outlet.

If this happens, it can help to:

• Acknowledge your emotional response rather than pushing it away

• Step back from the source of activation when needed

• Re-anchor yourself in what is happening in your immediate environment

• Focus on what is within your control, even in small ways

You are allowed to care deeply and protect your mental health.

Reclaiming a Sense of Stability

When the world feels unpredictable, routines and grounding activities can provide a sense of steadiness.

This might include:

• Maintaining regular sleep and meal times

• Engaging in movement or time outdoors

• Connecting with supportive people

• Doing activities that absorb your attention and bring relief

These practices don’t erase what’s happening — they help you stay resourced enough to cope with it.

When Extra Support May Be Helpful

If news-related stress is contributing to ongoing anxiety, low mood, difficulty concentrating, or emotional overwhelm, it may be a sign that additional support could help.

A supportive space can allow you to:

• Process emotional reactions safely

• Understand how external stressors affect your internal world

• Develop boundaries that feel sustainable

• Strengthen coping skills for uncertainty and distress

You don’t have to navigate this alone.

A Grounded Perspective

Caring about the world does not require constant exposure to its most distressing moments. Protecting your mental health is not disengagement — it is preservation.

Staying informed and staying well can coexist.

Important Note

The information provided in this blog is intended for educational and informational purposes only and is not a substitute for mental health treatment, diagnosis, or individualized therapy. Reading this content does not establish a therapist-client relationship.

If you are experiencing emotional distress or mental health concerns, we encourage you to seek support from a qualified mental health professional. If you are in crisis or experiencing an emergency, please contact local emergency services or call/text 988 for the Suicide & Crisis Lifeline.