It seems like every day brings another breaking headline, each one more intense than the last. From political unrest to natural disasters, the constant stream of stressful news can make it feel like the world is on fire. And in many ways, it is.
Staying informed about world events matters. But so does your mental health.
At Centered Health, we understand how overwhelming the 24-hour news news cycle can be. The emotional toll of constant updates, endless scrolling, and repeated exposure to traumatic events is real, and it’s something we see impacting more and more people.
You Don’t Have to Know Everything All the Time
There’s a lot of pressure to stay in the know. It can feel like being “tuned out” means being careless or disengaged. But here’s the truth: caring deeply doesn’t mean you have to consume every single headline in real-time.
It’s okay to take breaks. You’re allowed to step away from the noise to protect your peace. In fact, it’s necessary.
“It is a normal response to anxiety to want to find information, as we know information is power and having answers can decrease confusion,” says Devon Medina, LMFT and primary therapist at Los Angeles Outpatient Center.
“However, in the same breath we need to recognize the balance required for the intense impacts current events have on our overall well-being.”
The Mental Toll of Always Being “On”
Constantly consuming news, especially negative or traumatic updates, can lead to anxiety, depression, and a constant sense of dread. You may find yourself feeling anxious for no clear reason, struggling to sleep, or stuck in a spiral of helplessness.
There’s even a term for it: vicarious trauma – when repeated exposure to others’ trauma starts to impact your own emotional well-being.
“As humans we have a compassionate nature towards others which is a beautiful quality, however ‘empathy without boundaries is self-destruction,’” Devon shares.
“It is a common response to feel overwhelmed when things feel out of control. Control what is in your control.”
How to Stay Grounded Without Tuning Out
The goal isn’t to ignore the world; it’s to engage with it in a way that’s sustainable. Here are a few ways to protect your mental health from news anxiety without becoming disengaged:
1. Limit Your News Consumption
Designate one or two times per day to check headlines from trusted sources. Avoid checking the news first thing in the morning or right before bed. Devon recommends setting a time limit that feels right for you: “Review your trusted news sources, check the references, and then engage in an activity that helps you feel grounded and connected to the current moment.”
2. Curate Your Social Media
Unfollow or mute accounts that amplify panic or misinformation. Follow sources that prioritize context, facts, and solutions.
3. Take Intentional Breaks
Put your phone down. Go for a walk. Listen to music. Read a book. It’s not avoidance; it’s restoration.
4. Talk It Out
Feeling overwhelmed? You don’t have to hold it alone. Call a friend. Vent. Process your feelings with someone you trust or with a licensed therapist.
5. Focus on What You Can Control
Instead of spiraling over every major news event, redirect your energy into meaningful action. That might mean voting, donating, having tough conversations, or simply taking care of yourself so you can show up for others.
6. Balance Out the Bad News
It’s no secret that bad news dominates the headlines. After all, fear and urgency tend to drive clicks. But that doesn’t mean there’s no good in the world. Seek out news outlets or social media accounts that highlight hope, solutions, or progress. Remind yourself that even in hard times, good things are still happening.
You’re Allowed to Rest
It’s not selfish to unplug. It’s not careless to protect your peace. And it’s not weak to admit that the weight of the world feels like too much sometimes.
You can care deeply and still step back. You can be informed and still rest. Your nervous system deserves that kind of compassion.
Need Help Navigating It All?
If you or a loved one are feeling overwhelmed, anxious, or emotionally exhausted, you’re not alone. Our team at Centered Health is here to support you. We offer compassionate care for teens and adults who need help finding balance in a chaotic world.
Reach out today to learn more about our programs and how we can help.
