8 Things to Do in the Moment if You Feel Overwhelmed by the News Cycle

You’re not imagining it: News anxiety or news-related stress is real. In other words, just reading or hearing about what’s going on in the world outside your front door can have a direct effect on your mental health.

And it’s nearly impossible to avoid, with alerts constantly at our fingertips. Indeed, according to the Pew Research Center, 86 percent of U.S. adults report consuming news on digital devices, while nearly half go to social media for news.

The pressure to stay informed “can result in information overload, making it challenging to unwind and find moments of calm,” says psychologist Catherine Nobile, PsyD, director of Nobile Psychology. Moreover, news often features negative and divisive content, which can create uncertainty about the future. Throw in an election year, and it’s the perfect recipe for the near-constant anxiety you might be feeling.

Just consider JMIR Mental Health¹‘s 2022 study on exposure to news about COVID-19: The researchers surveyed 546 college students for eight weeks about their daily exposure to news. Greater news consumption was associated with higher levels of worry and hopelessness, and these effects carried over to the next day.

In short, too much news can take a toll on your mental health. The good news—no pun intended—is that there are simple ways to de-stress in the moment. Read on for tips from mental health experts on how to calm news anxiety as you’re reading an article or scrolling through social media.

How to manage news anxiety

1. Take a few really deep breaths

News about crime, politics, systemic oppression, and natural disasters can “trigger a range of unpleasant emotions and the nervous system survival responses of fight, flight, freeze, or faint,” says Natalie Moore, a licensed therapist in Los Angeles. The “freeze” response kicks in when you feel unsafe, causing muscle tension, digestive issues, and an inability to take action, she explains.

Research shows that taking slow, deep breaths can help you recover² when you’re feeling powerless or overwhelmed. “Try inhaling through your nose, hold for a few seconds, and then exhale slowly through your mouth,” Nobile says. Deep breaths may also counteract the “fight” response, which makes you angry or irritable and can be triggered by viewing political ads or reading inflammatory comments online.

One specific breathing exercise for anxiety is box breathing (inhale for a count of four, hold your breath for four, then exhale for another four, and repeat).

2. Focus in on your senses (rather than your emotions)

To escape the news cycle, “you may resort to unhealthy coping mechanisms such as binge drinking, abusing drugs, or overeating to numb the discomfort,” Moore says. If this happens, practicing mindfulness can be helpful. Just eight weeks of mindfulness meditation training³ can lead to an improvement in your emotional state, according to a 2019 study.

But even a few moments of mindfulness can be helpful in shifting your perspective. The idea is to build awareness, so you’re less reactive and better equipped to regulate your emotions. A simple way to practice mindfulness in the moment is to simply hold a mug of hot tea or a cup of ice water and notice the temperature, says Michelle Felder. LCSW, founder and CEO of Parenting Pathfinders. She also suggests having a supportive phrase or mantra you can repeat to yourself like, “Staying informed allows me to help others,” “I am safe and grounded in this moment,” or “I choose to believe there is goodness in the world.”

Another mini mindfulness method involves observing your surroundings and noticing what you see, hear, feel, smell, and taste. Using your senses allows you to feel anchored in the present moment. Nobile recommends mindfulness apps that offer guided meditations and stress-relief exercises.

3. Zero in on what you *can* control

Attention-grabbing headlines and news alerts can distract you from your thoughts and feelings, making it difficult to take steps to protect your mental health. For example, you may not be aware of your stress level while reading multiple posts about an accidental drowning or missing person’s case in another state.

On some level, it may seem like you need to know every detail of the story, perhaps to avoid a similar fate. But instead of prompting action, fixating on the news “can make you feel small and powerless,” Moore says. Her advice is to shift your attention to what’s within your control⁴, such as volunteering, donating to causes, practicing kindness, educating yourself, and being a productive member of society.

4. Go for quality over quantity

Consuming news can be an active (reading an article) or passive (listening to a podcast while folding laundry) behavior. If minutes or hours have gone by and you can’t stop doomscrolling, it may be time to reassess your news consumption. Research suggests doomscrolling, as in endlessly scrolling through news sites or social media, can lead to increased psychological distress⁵ and decreased life satisfaction and mental well-being.

Turning off notifications is one way to curb mindless scrolling. Another strategy is to choose your sources wisely and “opt for news that provides balanced and factual information,” Nobile says. We know from research that consuming accurate and reliable information⁶ can offset the effect of sensational or polarizing content. It’s also a good idea to counterbalance reading negative reports by following outlets and accounts that are positive and up-lifting.

So, in the moment? Quit doomscrolling and seek out a feel-good story or photo. Later, take stock of the brands and people you follow and adjust as needed.

5. Take a break from screens

While it may be tempting to check news throughout the day, this can elevate stress and anxiety. An alternate strategy is to “decide ahead of time how long you’d like to spend consuming news for the day and allocate small chunks of time to catch up on updates,” Felder says. She recommends setting a timer and planning something rejuvenating for when the time is up, like taking a brisk walk or warm bath.

If you need a break in the middle of an article or video, listen to your body. This may involve doodling, listening to calming music, or talking to a loved one. Even small breaks to rest your eyes and mind can make a big difference to your mood and stress level, Nobile says.

As research demonstrates, self-awareness is key⁷ to changing our habits. Be mindful of how much time you’re spending online and “check in with yourself every 15 minutes or so to see if your mind or body are giving signals that you’re stressed or anxious,” Moore says. You may need to pause and wait until you have the emotional bandwidth to process news updates.

6. Move your body

Deciding how much news is too much depends on the individual. We know from research that stress and anxiety can manifest as physical symptoms⁸ such as restlessness, increased heart rate, headaches, chest pains, shortness of breath, and sleep disturbances. “These symptoms can vary in intensity and duration based on an individual’s susceptibility, pre-existing levels of stress, the nature of the news, and their personal connection to what’s being reported,” Felder says.

To combat the effects of watching too much news, try building movement into your day by taking a moment to stretch or shake out your muscles. “A short burst of physical activity, like stretching or a brief walk, can help clear your mind and alleviate stress,” Nobile says.

7. Stay hydrated and nourished

Sometimes the news can make it seem like the world is a hopeless place. This is when “faint” response kicks in, Moore explains. “This response is the body’s attempt to shut down and essentially prepare for death,” she says. You might feel numb, apathetic, or experience a sense of impending doom.

In moments like these, it’s vital to attend to your basic needs like hunger, thirst, and fatigue. Sweating, irritability, or stomach upset are clues that it may be time to stop scrolling and refuel. Proper nutrition and hydration can support healthy brain functioning⁹ and mood regulation, Felder says.

8. Connect with others

Consuming news that is sensationalized, misleading, or conflicting can foster distrust. Some people cope by becoming numb or desensitized to it, “which can lead to a reduction in empathy towards the suffering of others,” Felder says. Because you’re constantly on edge and bracing for the worst to happen, news anxiety can also lead to a heightened state of vigilance, she adds.

One way to manage these feelings is to reach out to loved ones. Moore suggests balancing your news intake with self-care like talking to a friend or doing a hobby you enjoy. Practicing gratitude can also be beneficial¹⁰, for example, by reflecting on or writing down what makes you feel grateful. “This shift in perspective can help balance out stress,” Nobile says.

So, turn off the podcast and call a friend, or toggle from that news article to your phone notes and jot down three things you’re thankful for in your life.

When to seek mental health help

News anxiety can be particularly challenging in an election year when tensions are high. Perhaps you’re finding it difficult to meaningfully engage at work or at home or in your social life, Moore says. Or you could be having more disagreements than usual in-person or online or experiencing estrangement from relatives.

If you’re struggling with how to calm news anxiety, Dr. Nobile recommends being intentional about when and how you consume news. This can look like visiting a reputable news site for storm updates or making sure to disconnect after searching for job opportunities online. Like any aspect of your lifestyle, “practicing moderation is essential for maintaining balance,” Felder says. Her advice is to check in with yourself regularly.

You may discover that you need additional support to manage news anxiety. If you’re finding it hard to step away from negative headlines, you may benefit from working with a mental health professional. “A therapist can offer strategies and insights to help you cope more effectively and address the symptoms and underlying causes of your distress,” Nobile says. She recommends seeking support if you’re experiencing any of the following signs:

• Persistent feelings of overwhelm
• Difficulty concentrating
• Constant worrying that feels out of control
• Poor sleep quality
• Disruption in daily routines
• Reduced productivity or work performance

When you’re trying to stay informed, it’s important to develop strategies to protect your mental health. Remember, you’re far from alone in feeling the effects of news anxiety. “Everyone is unique, so find what works best for you to recharge,” Felder says.

—expert reviewed by Brooke Schwartz, LCSW