How to Protect Your Mental Health in a 24/7 News Cycle
The world never stops, and neither does the news.
With endless headlines, breaking updates, and constant social media discussions, it’s easy to feel like you need to stay plugged in 24/7. But the more you consume, the more you might notice:
Increased anxiety and stress
Doomscrolling that leaves you emotionally drained
A sense of hopelessness or overwhelm
It’s not just you. Studies show that constant exposure to distressing news can negatively impact mental health, leading to increased anxiety, depression, and feelings of helplessness. But how do you stay informed without sacrificing your peace of mind?
Let’s explore ways to set boundaries with the news, reduce anxiety, and take care of your mental well-being, without disconnecting completely.
Why the 24/7 News Cycle Feels So Overwhelming
The Brain Wasn’t Designed for Constant Crisis Mode
Decades ago, people got their news once or twice a day from the morning paper or the evening news. Now? We’re bombarded with updates every second.
Our brains, which evolved to react to immediate, physical threats, now process a constant stream of global crises, political turmoil, and human suffering. This triggers the stress response over and over again, leaving us feeling:
Hyper-alert 😵💫
Emotionally exhausted 😞
Stuck in a cycle of negativity 🌪
It’s not that you don’t care—it’s that your nervous system is overwhelmed.
Sensationalized Headlines and Negativity Bias
News outlets prioritize attention-grabbing, often distressing stories because they know fear and outrage drive engagement.
"Crisis worsens..."
"Experts warn of catastrophe..."
"Everything is getting worse..."
Negative news gets more clicks, which means you’re constantly exposed to the worst possible outcomes, whether they happen or not.
While staying informed is important, it’s crucial to filter what you consume so you’re not absorbing unnecessary panic.
Doomscrolling Keeps You Hooked
Ever found yourself scrolling through bad news for way longer than you intended? That’s doomscrolling, and it’s a powerful cycle:
1️⃣ You see a troubling headline.
2️⃣ Your brain perceives a threat and wants more information.
3️⃣ You keep scrolling, hoping for answers or reassurance.
4️⃣ Instead, you find more anxiety-inducing news.
Doomscrolling tricks your brain into thinking you’re being productive, but in reality, it keeps you stuck in stress mode without providing solutions.
How to Stay Informed Without Feeling Overwhelmed
1️⃣ Set Boundaries on News Consumption
You don’t have to be available to breaking news 24/7. Try:
✅ Limiting news checks to specific times (e.g., morning and evening)
✅ Unsubscribing from unnecessary alerts
✅ Avoiding news right before bed to prevent anxiety from disrupting sleep
Controlling when and how you consume news helps prevent information overload.
2️⃣ Choose Reliable, Balanced Sources
Not all news is created equal. Sensationalized, clickbait-driven stories fuel more anxiety than insight. Instead, opt for:
✔️ Fact-based journalism instead of reactionary headlines
✔️ Reputable sources instead of social media rumors
✔️ Balanced perspectives to avoid getting caught in outrage cycles
You deserve information that’s accurate and helpful—not designed to keep you in a state of fear.
3️⃣ Be Mindful of Social Media Exposure
Social media algorithms prioritize controversial and emotionally charged content, making it easy to feel constantly surrounded by crisis and conflict.
🔹 Unfollow accounts that heighten anxiety.
🔹 Mute certain keywords if needed.
🔹 Take breaks when scrolling becomes draining.
Social media should be a tool for connection—not a source of chronic stress.
4️⃣ Balance the Negative with the Positive
For every story about disaster, there are stories of kindness, resilience, and progress but they rarely make headlines.
🌿 Follow pages that highlight positive news and solutions.
🌎 Remind yourself that not everything is getting worse.
❤️ Engage in real-world moments of joy and connection.
Balancing your perspective doesn’t mean ignoring problems it means acknowledging both struggle and progress.
5️⃣ Focus on What You Can Control
Anxiety thrives on feeling powerless. While you can’t change everything, you can take action in meaningful ways:
✔️ Support causes you care about. Donate, volunteer, or advocate in ways that feel good to you.
✔️ Engage in self-care. Rest, movement, and creative outlets help counteract stress.
✔️ Stay connected. Talking to loved ones about concerns can help you feel grounded.
When you shift from passive news consumption to intentional action, you reclaim a sense of agency and hope.
You Deserve Mental Peace
Staying informed is important—but your well-being matters, too. By:
✨ Setting boundaries
✨ Choosing balanced news sources
✨ Limiting social media exposure
✨ Focusing on what you can control
You can stay engaged without feeling emotionally drained.
If news anxiety is overwhelming your daily life, therapy for anxiety can help you regain balance and build resilience.
About the Author
Taylor Garff, M.Coun, LCPC, CMHC, LPC, is a licensed therapist with over 10 years of experience helping adults manage anxiety, overwhelm, and identity challenges. He is certified in HeartMath, Safe and Sound Protocol (SSP), and breathwork facilitation. Taylor is the founder of Inner Heart Therapy, where he provides online therapy across multiple states.
