How to Protect Your Mental Health in a 24/7 News Cycle

Anxiety Therapy

Mar 27

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.