How to Avoid News Anxiety: A Therapist’s Guide
Lately, I’ve found myself trying to avoid the news and social media as much as possible. It's a balancing act – staying informed while also recognizing how the headlines often make my heart race and my anxiety spike. And it’s not just me. Many people, including friends, family, and clients, have shared similar feelings. We all want to stay up-to-date with current events, but it often comes with a heavy emotional price.
Recently, a friend shared an article with me from Scientific American titled “Why the News Feels So Overwhelming – and How to Cope” by Meghan Bartles, and it really resonated with me. As someone who works as a counselor, I often hear the struggles of my clients in managing news anxiety. So, I want to offer some insights from my perspective, drawing on both the article and my own experience, to help you navigate the stress caused by constant exposure to the news.
As always, if you want to connect with a counselor, let us know.
What’s Really Happening?
The feeling of overwhelm that we often experience when consuming news is not just in our heads. There are real psychological processes at play here. Let's break down some of the key factors involved.
1. It’s Constant:
One of the biggest reasons news can feel so overwhelming is the sheer volume. In the past, staying informed meant reading a morning newspaper or watching the evening news. These methods offered a more manageable amount of information. Today, we are constantly bombarded with news stories from all over the world. It’s a nonstop flow, leaving little time for us to process or digest the information we’ve just taken in.
The speed at which information is shared has also increased, often to the point where we don't have time to absorb or reflect before the next story is breaking.
2. The "Flood the Zone" Strategy:
One disturbing strategy used in recent years is called “flooding the zone.” This tactic was employed by the Trump administration, and it involves overwhelming the media with so much information, much of it contradictory or shocking, that it's difficult to focus on any one issue. As a result, we can feel confused, mentally drained, and even paralyzed. Instead of making sense of individual stories, we are left with a sense of chaos.
3. Emotional Impact of the News:
Many of the news stories we encounter today are charged with emotion. Fear, uncertainty, and anger are frequently the driving forces behind the headlines. When we hear something that threatens our safety or well-being, our brains naturally respond by kicking into survival mode. This response can manifest as anxiety, worry, and even panic. Our brains are wired to react strongly to fear, which is essential for survival. However, constant exposure to fear-based news can hijack our ability to think clearly or rationally, leading to heightened stress and exhaustion.
4. The Role of Social Media:
Social media is designed to capture our attention. Platforms like Facebook, Twitter, and Instagram are built to keep us scrolling, often by showing us emotionally charged content. When we turn to social media for news, we’re often met with sensationalized stories, heated debates, and reactions from others who are also scared or angry. This creates a feedback loop, where we feel compelled to check for updates, only to find more stories that heighten our stress.
This phenomenon is known as "emotional contagion." It's when the emotions of others—such as fear and anger—spread from one person to another. Before we know it, we’ve fallen into the trap of doomscrolling, which is when we endlessly scroll through negative news stories, hoping for a sense of control, but only increasing our anxiety.
5. Cognitive Distortions:
Another significant impact of fear-based news is that it can lead to cognitive distortions. These are patterns of thinking that warp our perception of reality. For example, when we’re overwhelmed, we may fall into black-and-white thinking, where we see everything as either all bad or all good. This type of thinking prevents us from evaluating situations more critically or rationally, often leading to increased anxiety and a sense of helplessness.
So, How Do We Cope?
Understanding what’s happening in our brains and emotions is the first step in managing news anxiety. But what can we do to protect our mental health while still staying informed? Here are some practical strategies to help you cope.
1. Take a Break from the News
The first and most important step is to give yourself permission to step away from the news when it becomes overwhelming. You don’t have to stay up-to-date every moment of the day. Take breaks for as long as you need to recharge and reset your mind. This might mean taking a day off from social media or deciding not to check the news before bed. Giving yourself space from the constant news cycle can help restore your emotional balance.
2. Limit Your News Consumption
It’s all about balance. While it’s important to stay informed, it’s also essential to limit how much news you consume. Set boundaries around when and how often you check the news. Perhaps you decide to only check the news once or twice a day, or limit your social media use to specific times. Recognize when news is starting to overwhelm you and step back. Overloading yourself with fear-inducing headlines can exacerbate anxiety, so be mindful of how much you consume.
3. Take Control of Your News Sources
Being selective about where you get your news can make a big difference. Choose sources that are known for their accuracy and integrity, rather than those that sensationalize stories for clicks or views. Aim to get your news from reliable outlets that focus on delivering facts without exaggeration or drama. This can help you process the information in a calmer, more measured way.
4. Focus on the Bigger Picture
When news feels chaotic, it’s helpful to zoom out and look at the broader context. Instead of getting lost in every new headline, try to see the bigger picture. Understanding the larger implications of events can help you make sense of individual stories without getting overwhelmed by each new development. Keep in mind that things may not be as dire as the news cycle sometimes makes them seem.
5. Balance with Positive Content
It’s crucial to balance negative news with positive, uplifting content. Seek out stories that inspire hope or offer solutions to problems. Take time each day to watch something calming, whether that’s a feel-good movie, a nature documentary, or listening to music that makes you feel relaxed. This can help restore your emotional well-being and provide much-needed respite from the stress of current events.
6. Connect with Others
In times of stress, it’s important to stay connected with others. Talk to friends or family about things other than the news. Engage in activities that allow you to bond and enjoy each other’s company without focusing on politics or current events. Playing games, enjoying a meal together, or taking part in outdoor activities can provide a much-needed break from the constant news cycle.
7. Take Action
Feeling overwhelmed by the news can leave us feeling powerless. One way to regain a sense of control is to take action. If a particular issue is weighing heavily on you, consider getting involved in ways that align with your values. Whether it’s volunteering, joining a community group, or advocating for a cause, taking action can help you feel more empowered and less anxious. As professor Sara Jaquette Ray explains, this kind of “collective efficacy” can help us feel like we’re part of a solution, rather than just passive recipients of bad news.
Final Thoughts
As a therapist, I’ve found it challenging to support both myself and my clients during these chaotic times. The emotional toll of the news is real, and many people are feeling overwhelmed. But it’s important to remember that you are not alone in this struggle. Strategies like limiting your news consumption, focusing on positive content, and staying connected with loved ones can help you manage the stress of modern news. You deserve peace and joy in your life, regardless of what’s happening in the world. Don’t forget to allow yourself moments of calm, and prioritize your mental health above all else.
Remember: You are in control of how much news you take in. With the right strategies, you can stay informed without letting anxiety take over. If you need additional counseling support, reach out.
If this resonates, you may also appreciate our blog post on managing climate anxiety.
