Key Takeaways
- If you’re struggling with constant media exposure, you may be experiencing something called news anxiety.
- News anxiety can be influenced by both the type of news you consume and how often or where you get that news.
- Clear boundaries and a “digital detox” can help you prioritize your mental health and consume news in a more balanced way. Working with a therapist can also provide you with strategies to set those boundaries and manage the stress from constant media exposure.
From pandemics and politics to inflation and international relations, it’s easy to feel overwhelmed by the steady stream of headlines published each day. But if media overload is affecting your mental health, you might be experiencing something called news anxiety.
You may not be able to control world events, but you can manage how you receive and process that information. With the right strategies and support, you can learn to protect your mental and emotional health and get your news in a more balanced way.
Signs media overload is getting to you
The last few decades have seen a real shift in the way we consume our news. Instead of just reading the newspaper in the morning or listening to the evening news, many people are now getting their news in real time throughout the day.
Media overload can cause symptoms similar to generalized anxiety disorder (GAD), like sadness, irritability, difficulty concentrating, and trouble falling or staying asleep. It may even cause physical symptoms like headaches and stomachaches.
Other signs of problematic news consumption include:
- Spiraling over worst-case scenarios about the future
- Difficulty managing your news consumption
- Becoming so consumed by world events that you struggle to appreciate what’s happening in your life
- Turning to unhealthy coping mechanisms to manage emotional distress caused by the news
- Struggling to talk about what’s happening in the world and how it makes you feel
- Avoiding social situations because you’re overwhelmed or exhausted by the news cycle
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Why the news is giving you anxiety
There’s no question that how we consume news has an effect on our mental health. Research on the COVID-19 pandemic found that the more frequently people sought information, the more likely they were to experience emotional distress.
So why exactly is the news causing more anxiety? A few possible explanations include:
- Media overload: Some estimates suggest that younger generations, including Gen Z and millennials, consume news from six different sources on a weekly basis. With so much news coming from so many different sources, it’s easy to feel overwhelmed.
- Constant exposure: Most U.S. adults get their news from digital devices, like a smartphone, tablet, or computer — which means that the latest headlines are readily accessible at all times. This can lead to unhealthy habits like doomscrolling — or spending a lot of time scrolling through upsetting news and posts on social media.
- Loss of control: The economy, violence and crime, and overall state of the nation are all significant sources of stress for U.S. adults. These concerns are often out of our control, which can cause feelings of helplessness and hopelessness.
- Negativity bias: Negativity bias is a theory that people tend to focus more on negative experiences than positive or neutral ones. Some research even shows that people are more likely to consume headlines with negative words.
How to cope with distressing headlines
If media overload is impacting your health and well-being, it may be time for a digital detox. Here’s how to manage your news consumption and improve your mental health.
1. Limit your news consumption
The average American spends more than six hours per day looking at a screen, like their phone or computer. Consider setting some healthy boundaries around how and when you consume your news.
Instead of checking social media throughout the day, schedule specific times to read the news. You may also want to disable new notifications on your phone or create news-free spaces, like your bedroom and office.
2. Consider where you get your news
The next time you get news from a particular source, like a news website or on social media, take a moment to consider how it makes you feel. By reflecting on the type of news you’re reading and where it comes from, you can start to understand how your media consumption impacts your life.
3. Focus on what’s in your control
If world events are causing you distress, make a point to focus on what you can control. You may not have the power to make political decisions or prevent natural disasters, but you can advocate for your beliefs or donate supplies to those in need.
You may even want to refocus your attention on what’s in front of you — like your relationships, daily habits, and emotional wellness.
4. Remember self-care
It’s important to remain informed, but not at the expense of your mental health and well-being. If you’re struggling with news anxiety, remember to make time for regular self-care.
Mindfulness, physical activity, and quality sleep are just a few examples of self-care activities that can help reduce stress and increase happiness. Disconnect from your devices and spend more time in nature and with people who make you feel good.
5. Try therapy
It’s understandable to be upset by what’s going on in the world. But if news anxiety is starting to interfere with your daily life, it may be helpful to talk with a mental health professional. Therapy can help you develop healthy coping skills to help manage anxiety and address any underlying health concerns.
You might notice you're checking the news first thing in the morning or right before bed — and feeling tense, restless, or hopeless afterward. You might feel a constant need to stay updated, even when it's making you feel worse. Recognizing this is the first step, and with the support of therapy, you can develop healthier habits and protect your mental health.
Find care with Rula
With all that’s happening in the world, it’s completely normal to feel anxious or apprehensive at times. But if media overload is significantly impacting your daily functioning, you may want to consider speaking with a mental health professional. Therapy can provide you with the tools to set healthy boundaries, cope with uncomfortable emotions, and improve your mental health.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
About the author
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
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