How to cope with news anxiety and care for your mental health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Struggling with news anxiety? Learn the signs and effects of anxiety about world events and how to prevent it. Plus, 8 tips to help you cope with news anxiety.
Staying informed is important, but the news can also impact our mental health. Many people feel overwhelmed by the constant stream of information caused by having the headlines right at their fingertips. But don’t worry, if you experience news anxiety, there are ways to cope.
What is news anxiety?
News anxiety is the stress or worry that results from consuming a steady stream of news content, which is often dominated by negative and distressing stories. This type of anxiety is increasing as news is everywhere, from TV and radio to social media and mobile apps.
Consistent exposure to bad news can lead to heightened anxiety, with your mind becoming preoccupied by the problems you hear about. This can bring feelings of fear, sadness, or anger about the state of the world. It can even cause a skewed perception of reality, making the world seem more dangerous or hopeless than it actually is.
News anxiety can have physical impacts, too. The constant state of alertness triggered by too much negative news can, over time, wear down our physical health.
Recognizing the symptoms and acknowledging their impact on our wellbeing is the first step toward developing healthier habits around news consumption so we can stay informed without compromising our health and happiness.
6 signs you might have news anxiety
Identifying the signs of news anxiety —and its impact on your mental health and physical health—can help you manage your news consumption in a more balanced way.
1. Difficulty concentrating on tasks: If you find your mind constantly drifting to the latest headlines, even when trying to focus on something else, it could be a sign that news anxiety is affecting your mental state.
2. Feelings of hopelessness: Frequently feeling hopeless about the future or powerless in the face of global events may be a symptom of news anxiety. It can seem like the problems are insurmountable and beyond your ability to influence.
3. Isolation from social interactions: If you're spending more time absorbed in news stories and current events and less time on social activities with partners, friends, and family, it might be worth reassessing your news consumption habits.
4. Endless scrolling on websites and social media: Compulsive news checking can be a sign of news anxiety. If you find yourself endlessly scrolling through news websites, apps, or social media feeds, it's a strong sign that your relationship with the news is becoming unhealthy.
5. Frequently checking phones or devices: A constant need to check your phone or other devices for news updates, often at the expense of other activities or obligations, can indicate news anxiety.
6. Physical symptoms of stress: News anxiety can show through symptoms like headaches, stomach issues, muscle tension, or general fatigue. If you notice these, especially in relation to news consumption, it might be a sign that the news is impacting your physical wellbeing.
How to cope with news anxiety: 7 ways to support your mental health through a distressing news cycle
Coping with news anxiety means finding strategies that help you manage your news consumption and its impact on your mental health. It's about finding a balance between staying informed and taking care of yourself.
1. Schedule the time you take in news
Set specific times of the day for news consumption, such as once in the morning and once in the evening, to help prevent endless scrolling.
💙 Work through your worries in a healthy way with a 5-minute Scheduled Worry Time.
2. Let go of what you can’t control
It's natural to feel concerned about world events, but fixating on issues you can’t influence can heighten anxiety. Focus your energy on areas where you can make a difference, whether in your personal life or community.
💙 Explore the illusion of Control with Tamara Levitt.
3. Take action (if appropriate)
If certain news stories make you feel particularly anxious or passionate, channel those feelings into positive action. This could mean volunteering for a cause, participating in community events, or advocating for change in areas important to you.
4. Take breaks
Give yourself permission to take breaks from the news. This might mean setting aside weekends or certain hours of the day as news-free times, so you can focus on other, more uplifting activities.
💙 Short breaks are a great time to release tension. Try this short Breathe Into Relaxation practice with Jay Shetty.
5. Seek support
Talking about your feelings can be incredibly therapeutic. Discuss your worries with friends or family, or consider joining a support group to share experiences and coping strategies for news anxiety. If your feelings become overwhelming, talk to a professional to get more support.
6. Practice mindfulness and relaxation techniques
Bring practices like meditation, deep breathing exercises, or yoga into your routine to help reduce stress and anxiety levels around news consumption.
💙 Curious about learning to meditate? Start with a Simple Breathing Practice, the first session of our Meditation for Beginners series.
7. Move your body
Regular physical activity can help to reduce stress and anxiety. Whether it's a daily walk, a yoga session, or a more vigorous workout, find an activity you enjoy and make it part of your routine.
💙 Join Mel Mah for this Daily Move session on Releasing Stress.
How to prevent news anxiety: 5 ways to protect yourself from the damaging effects of distressing news
Preventing news anxiety involves creating healthy habits around news consumption, and developing strategies to protect your mental wellbeing.
1. Filter content
Be selective about your news sources. Choose outlets that are known for reliable, balanced reporting, and avoid sensationalist or alarmist media. Consider using news filters or aggregators that allow you to customize the type of news you receive, focusing more on constructive or positive news stories.
2. Set time for self-care
Self-care is crucial for maintaining mental health, especially when faced with a constant stream of stressful news. Prioritize activities that promote relaxation and wellbeing. This might include hobbies, exercise, reading, or spending time with loved ones.
3. Change your news habit
Balance your news consumption with other activities. Instead of starting or ending your day with news, consider listening to music, a podcast, or engaging in a relaxing activity. This can help reduce the impact of news exposure on your mood. You might also try apps that limit screen time or block access to news and social media during certain times of the day to help you avoid excessive news consumption.
4. Stay informed through summaries
Instead of reading or watching the news continuously, opt for daily or weekly summaries from trusted sources that give an overview of important events. Most major news publications will offer a daily, or weekly, email of the events of the day.
5. Limit exposure to background news
Avoid having the news on in the background as a constant source of noise. Continuous exposure, even passively, can contribute to heightened stress and anxiety.
News anxiety FAQs
Why does the news give me anxiety?
The news can cause anxiety because it often focuses on negative and alarming stories. Our brains are wired to pay attention to potential threats, so when we're constantly exposed to distressing news, it can trigger our stress response. This constant state of alert can lead to increased feelings of anxiety, especially if we feel powerless to change the negative situations reported. Moreover, the nature of news availability means we can feel continually bombarded with these stressors, making it hard to disconnect and relax.
How can I reduce my news anxiety?
Reducing news anxiety involves a balance between staying informed and taking care of your mental health. Start by limiting your news intake to certain times of the day and choosing reliable news sources. Make time to engage in activities that divert your attention and bring you joy, such as hobbies, exercise, or spending time with loved ones. Practicing mindfulness and relaxation techniques can also be beneficial in managing anxiety. Additionally, focusing on positive actions you can take in response to news stories can help mitigate feelings of helplessness or despair.
How do I stop being overwhelmed by the news?
There are lots of strategies you can use to avoid being overwhelmed by the news.
Establish boundaries around your news consumption. Set specific times to check the news and stick to them.
Choose news sources that provide balanced coverage and avoid sensationalist media.
Engage in activities that are unrelated to news consumption, such as reading a book, pursuing a hobby, or spending time outdoors.
Talk about your feelings with friends or family members, as sharing concerns can often make them feel more manageable.
Take breaks from the news when needed.
How do you deal with meta-anxiety?
Meta-anxiety, or anxiety about being anxious, can be addressed by first acknowledging and accepting your feelings without judgment. Practice mindfulness techniques to help you stay present and reduce worries about future anxieties. Engaging in regular physical activity, maintaining a healthy sleep routine, and eating a balanced diet can also support your overall mental health. If your anxiety is persistent or overwhelming, consider seeking help from a mental health professional, who can provide personalized strategies.
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