How to cope with news anxiety: 6 ways to care for yourself

Does it seem like every day there is a news headline that makes you feel overwhelmed or anxious? If so, you’re not alone. Just hearing and seeing what is going on in the world can have a direct effect on your mental health. Throw in social media and other digital news formats, and it's nearly impossible to avoid.

Watching the news or receiving these news updates through push notifications can have a negative impact on emotions and your overall mood.

“These symptoms tend to be worse when people feel that there is nothing they can do about the news they are hearing and do not have a way to help the situation,” said Kenleigh McMinn, PhD, a licensed clinical psychologist with Baylor Scott & White Medical Psychology Consultants at Baylor University Medical Center.

Being engaged in world events is a positive thing, but it’s important to find the balance between staying informed and taking care of yourself. The good news is that there are ways to help manage feelings of anxiety or being overwhelmed by the 24/7 news cycle.

6 ways to manage news anxiety

Managing news anxiety begins with creating healthy habits around news consumption and developing strategies to help protect your mental well-being.

1. Be selective about the news you consume

“The best way to manage news anxiety is to be selective about the news content you consume, both in terms of the amount as well as the content,” Dr. McMinn said. Pay attention to your mood and stress or anxiety levels when you are watching, listening to or reading the news.

Chances are you have a variety of sources you go to when trying to stay up to date on the news. Do your research and seek out news that provides balanced and factual information.

“It can be tough to find the balance between staying informed and being overwhelmed, so consider trying to focus on topics that are the most important for you to feel informed about,” Dr. McMinn said.

2. Limit your news consumption

We’ve all been there. When major news events happen, we find ourselves tuning in to various news outlets and social media apps to stay informed. While it may be tempting to check the news throughout the day, especially when the news cycle is heavy, setting time limits can help limit the amount of news we consume in a day.

“Aim for a maximum of 30 minutes per day spent consuming news—some research shows that as little as 10-15 minutes can have a negative impact on mood,” Dr. McMinn said. She also recommends trying not to look at the news at least one hour prior to bedtime, as this can impact your sleep.

3. Prioritize self-care

Self-care is crucial for maintaining our mental health, especially when faced with a constant stream of overwhelming news. Be sure to continue engaging in your usual self-care activities, or perhaps even increase your time with these during times when the news cycles feel more negative or inescapable. Prioritize activities that promote unplugging, relaxing and bring you joy.

4. Pay attention to your feelings

Ask yourself: “Does this make me feel better or worse?” If you notice feeling worse, consider trying these things:

• Turn off push notifications on your mobile device
• Only read major headlines
• Avoid “doomscrolling,” where you spend excessive amounts of time reading large quantities of news, particularly negative news, on the web and social media.

If you’re feeling overwhelmed or anxious about what is going on in the world, step away from whatever you’re doing and take a few deep breaths. Practicing mindfulness can help you calm down and release stress in the moment.

5. Move your body in a way that feels good to you

Often, by the time you realize you are overwhelmed, it’s already taken a toll on your body, mood and perhaps those around you. That’s why it’s important to take care of your bodies and move in a way that feels good before you’re too overwhelmed or anxious. Moving your bodies is also a great way to unplug and take a step back from the news.

6. Try to find positive news stories

It is important to remind ourselves that there are still positive events happening in the world.

“It can be helpful to find sources of positive news, such as happy stories or other media, to offset the negativity that typically dominates news headlines,” Dr. McMinn said.

If you find yourself feeling anxious about particular headlines, consider putting that feeling into action.

“There are often ways we can try to help causes, even when it does not feel that way,” Dr. McMinn said. Consider volunteering with organizations that assist causes that are important to you or engage in other ways that can be useful, such as making donations or spreading awareness.

“We often have more power to make changes than we think!” Dr. McMinn said.

How to prioritize yourself if you’re feeling overwhelmed by the news

Some of these tips might sound easier said than done. But by practicing being mindful about the news we consume and prioritizing ourselves, we can prepare our body and mind to help manage any stressors caused by the news.

When the news causes you to feel overwhelmed, it’s important to prioritize taking care of yourself. Dr. McMinn suggests the following:

• Fostering positive social connections 
• Making plans you look forward to
• Mindfulness and meditation
• Participating in activities that involve movement and exercise 
• Relaxation
• Spending time in nature 

When to seek help

News anxiety can be challenging, and it isn’t always easy to manage on our own, especially when the news cycle is heavier. It’s important to develop strategies to protect your mental health and overall well-being. You may discover that you need additional support or someone else to talk to, especially if you find it difficult to step away from negative headlines.

Remember, you are not alone, and you don’t have to handle it by yourself. Find mental health support today or contact your primary care provider.