Managing Anxiety in the Age of Constant News: 5 Strategies to Protect Your Mental Health
Feeling overwhelmed by headlines? Learn therapist-backed strategies to reduce news-related anxiety and stay grounded without disconnecting from the world.
The Mental Health Impact of the 24/7 News Cycle
In today’s hyper-connected world, we’re surrounded by a nonstop stream of headlines—many of them distressing. From global conflict to climate disasters and political tension, it's no wonder that so many people are feeling anxious, helpless, and emotionally fatigued.
As a clinical psychologist, I’ve seen how news consumption can impact the nervous system and emotional well-being. But the answer isn’t avoidance—it’s intentionality. With a few simple strategies, you can stay informed and protect your peace.
Why Constant News Can Increase Anxiety
News updates—especially when delivered via phone alerts or social media—often trigger our body’s stress response. You might notice:
- Heightened anxiety or tension
- Trouble focusing or sleeping
- Feelings of helplessness or dread
- Difficulty turning off your thoughts
This is because the brain interprets emotional news as threat, activating the fight-flight-freeze system. Over time, this can contribute to chronic nervous system dysregulation.
The goal isn’t to ignore what’s happening in the world, but to engage with it on your terms, from a place of regulation and resilience.
5 Therapist-Recommended Ways to Manage News-Related Anxiety
- Set Boundaries Around News Consumption
Constant exposure = constant stress. Try this instead:- Schedule specific times to check the news
- Avoid news before bed
- Use screen-time limits for news and social media apps
- Mute or unfollow accounts that raise your anxiety
News hygiene is emotional hygiene.
- Focus on What You Can Control
The news often highlights what’s beyond your control—but healing starts by bringing your focus inward.- Support causes you care about
- Make small changes in your daily routine
- Prioritize consistency and safety in your own life
This helps counteract powerlessness with agency.
- Use Grounding Techniques When Anxiety Hits
Grounding helps bring your mind and body back to the present. Try:- 5-4-3-2-1 technique: Engage the senses to orient yourself
- Breathwork: Inhale slowly, hold, and exhale longer than you inhale
- Movement: Walk, stretch, or shake out physical tension
Grounding practices help you shift from spiraling to centered.
- Reach Out for Connection
Anxiety grows in isolation. Connection reminds your nervous system that you’re safe and supported.- Call or text a friend
- Join an online or in-person support group
- Share how you're feeling with someone you trust
Even a 10-minute chat can regulate your emotions and ease overwhelm.
- Prioritize Restorative Self-Care
Self-care isn’t selfish—it’s protective.- Take media-free walks
- Listen to calming music or a comforting podcast
- Journal, paint, or read something light
- Prioritize sleep, hydration, movement, and nourishing meals
Think of self-care as a way to rebalance your nervous system after exposure to external stress.
When to Consider Therapy
If news-related anxiety is affecting your daily functioning, relationships, or sleep, it may be time to seek professional support.
Therapy offers:
- A safe place to process overwhelm
- Techniques for grounding and emotional regulation
- Personalized strategies for managing anxiety in a chaotic world
You don’t have to navigate this alone.
Final Thoughts: You Can Stay Informed and Stay Well
We’re not wired to absorb distressing news 24/7—but we can learn to engage with it in a way that protects our mental health.
By setting boundaries, reconnecting with your body, and making space for connection and care, you can reduce anxiety and cultivate emotional resilience—even in uncertain times.
Support Is Available
If you're feeling overwhelmed, anxious, or emotionally drained by the constant news cycle, therapy can help.
I offer trauma-informed, practical support for managing anxiety and building nervous system resilience.
Book a free consultation today.
Related Articles
Here are some other articles that might help you navigate anxiety, burnout, and emotional regulation:
- Healing from Complex PTSD: Understanding Symptoms & Recovery
- What is Complex PTSD? You Got Diagnosed, Now What?
- Healing PTSD with Cognitive Processing Therapy (CPT)
- Cultural Burnout: How Therapy Helps Expats Manage Stress and Feel Grounded Abroad
- Managing Anxiety, Burnout, and Overwhelm: Practical Self-Care Tips for Expats and Those Facing Stressful Transitions
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