Is Reading the News Making You Anxious? Here's What to Do

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Nowadays, the simple act of staying informed can quickly turn into a source of stress and overwhelm. With a few taps on a screen, anyone can access an endless stream of updates about politics, natural disasters, economic crises, social issues, and personal tragedies happening across the globe. But while this access to information is unprecedented, the effect it has on our mental and emotional well-being has come under increasing scrutiny. For many, checking the news has turned into a source of anxiety, and even despair. This raises an important question: should you stop reading the news?

This is a deeply personal question with no one-size-fits-all answer, but it’s worth exploring how consuming news impacts mental health, well-being, and daily life. Understanding the potential downsides of constant news consumption while balancing the benefits of staying informed can help you find the right approach.

 

The Constant Stream of News

In the digital age, news is not something we seek out—it’s something that finds us. From social media platforms to push notifications on our phones, information flows into our lives constantly. This nonstop news cycle ensures that we are never far from the latest update, the most recent crisis, or unfolding global events. While the intent behind this availability is to keep us informed, the consequences of this constant bombardment can be more harmful than we realize.

Our brains are not designed to process an infinite flow of information, especially when it’s so often negative. In times of crisis—such as during pandemics, natural disasters, or political unrest—the sheer volume of news can become overwhelming, leaving us feeling powerless, anxious, or emotionally drained. The impact of this nonstop consumption on our mental health cannot be ignored.

 

How News Affects Your Body

When you encounter negative stories regularly, your body reacts as though you’re under immediate threat. The sympathetic nervous system, responsible for the "fight or flight" response, is triggered, releasing stress hormones like cortisol and adrenaline into your bloodstream.

While this response is useful for dealing with immediate physical danger, prolonged exposure to stressors like upsetting news can have negative long-term effects on the body. Chronic stress is linked to numerous health issues, including anxiety disorders, insomnia, digestive problems, and cardiovascular disease. Reducing exposure to constant negativity can help alleviate some of this stress and promote a more relaxed, balanced state.

 

The Rise of Doomscrolling

A phenomenon closely tied to constant news consumption is doomscrolling—the compulsive act of endlessly scrolling through bad news on social media or news platforms. It’s not just the act of reading that is damaging, but the compulsive nature of it. Doomscrolling can quickly become an unhealthy habit, especially in times of uncertainty or crisis.

In an effort to stay informed or feel some sense of control, you might find yourself drawn into a spiral of increasingly negative content. The emotional toll of this habit can manifest as heightened anxiety, trouble sleeping, or difficulty focusing on other, more positive aspects of life. Over time, this behavior can contribute to a cycle of emotional exhaustion, where you continually seek updates despite the harm it may be causing.

 

Recognizing the Difference Between Informed and Overloaded

It’s crucial to differentiate between being informed and being overloaded. Being informed means understanding the key events, issues, and trends that shape society and the world around us. Being overloaded means feeling bombarded by the sheer volume of content, to the point where it feels impossible to keep up, and the news becomes an additional stressor.

To find balance, it helps to identify the type of information most relevant to your life and values. For example, you might prioritize local news over international news if your main concern is your immediate community. Alternatively, you could focus on specific topics, such as environmental issues or health developments, while letting go of the need to follow every political headline.

By tailoring your news consumption to your interests and values, you can stay engaged without feeling overwhelmed. It’s also important to acknowledge that you are not obligated to consume news in real time. With the prevalence of on-demand access, stories will still be there when you’re ready to engage with them—on your own terms.

 

The Role of Mindful Consumption

Given the emotional toll that news consumption can take, is it possible to stay informed without becoming overwhelmed? The answer lies in intentionality and moderation.

Limiting news consumption does not mean burying your head in the sand or ignoring important events. It’s about creating healthy boundaries to protect your mental well-being. Here are some strategies to consider:

1. Set Time Limits: Designate specific times during the day to check the news, rather than allowing it to intrude on every moment. This could mean checking headlines once in the morning and once in the evening, while avoiding constant refreshes throughout the day. Additionally, you could limit your news intake to only certain days, such as weekends or a specific day of the week. By doing so, you create even more space for other positive activities and ensure that your mental landscape isn’t dominated by constant updates. Containing your news consumption to designated time slots or days can provide a much-needed break from the overload of information, helping you maintain a sense of balance and well-being.

2. Be Mindful of Insidious News Triggers: In today’s digital age, news has become insidious, creeping into nearly every platform we use. From social media feeds to advertisements and even entertainment, news-related content can appear unexpectedly and spark emotional reactions. It’s important to be mindful of these hidden triggers and make a conscious effort not to engage with news in spaces where you didn’t plan to. Avoid clicking on sensational headlines that pop up in your social media scroll or resisting the temptation to dive into comment sections that can lead to frustration and stress. Protecting your emotional boundaries from accidental engagement with news is a key step in maintaining mental well-being.

3. Curate Your News Sources: Not all news is created equal. Some outlets thrive on sensationalism, stoking fear and outrage to generate clicks. Seek out balanced, reliable sources that prioritize thoughtful reporting over sensational headlines. Additionally, consider following outlets that focus on solutions-based journalism, which highlights progress and positive change rather than just the problems.

4. Take a Break: Sometimes, the best solution is to step away entirely. A news detox—whether it lasts a day, a week, or longer—can give your mind the space it needs to recover from the constant barrage of information. During this break, focus on activities that nourish your mental health, such as spending time in nature, practicing mindfulness, or connecting with loved ones.

5. Diversify Your Information Sources: If you feel the need to stay informed but want to avoid the emotional strain of traditional news outlets, try diversifying where you get your information. Podcasts, long-form essays, and in-depth reports often provide a more nuanced view of current events without the emotional intensity of breaking news alerts. These sources also give you the time and space to process information at your own pace.

The Cost of Disengagement

While limiting news consumption can offer emotional relief, it’s important to acknowledge the other side of the equation. Staying informed is not just about personal well-being—it’s also a civic responsibility. By understanding what’s happening in the world, we can make informed decisions about how we engage with our communities, how we vote, and how we advocate for change.

Disengaging from the news entirely may leave one feeling disconnected from the broader world. There is value in being informed, in knowing what challenges society faces and how we can contribute to solutions. However, it’s essential to recognize that staying informed doesn’t require consuming every headline or staying glued to a screen. You don’t have to completely disengage to protect your well-being. Often, small adjustments like setting limits or choosing how and when to engage with the news can provide enough balance to preserve your mental health.

The Path Forward: Balance and Boundaries

So, should you stop reading the news? For some, reducing news consumption or curating sources will be enough to strike a healthy balance. For others, taking a complete break may be necessary to regain a sense of peace and stability.

Ultimately, the decision to stop reading the news—or at least reduce your consumption—comes down to what serves your well-being. The world will continue to turn, with or without constant updates. You can create balance by setting boundaries and approaching news consumption with intention, allowing yourself to stay informed without sacrificing your mental health.