How Do I Stop Being Upset By the News?
In today’s digital world, we are constantly bombarded with news—some of it informative, but much of it distressing. While staying informed is important, excessive exposure to negative news can take a toll on mental well-being. If you find yourself feeling anxious, overwhelmed, or emotionally drained by the news, here are practical steps to help you regain control and maintain a healthier balance. While our “more-information-is-better-for-survival” lizard brain loves to binge on every scrap of information available, spending too much time consuming news can amplify stress and negativity. Setting boundaries around when and how much news you consume can help reduce its emotional impact.
1. Limit Your News Consumption
Setting boundaries around when and how much news you consume can help reduce its emotional impact.
Tips to Limit News Intake:
Set Time Limits – Allocate a specific time of day to check the news instead of constantly scrolling.
Avoid Doomscrolling – Mindless scrolling through negative news can fuel anxiety. Be intentional about what you read.
Turn Off Notifications – Reduce interruptions by disabling news alerts on your phone.
Get an app — There are multiple apps aviailable that will set boundaries on your news consumption for you by either alerting you after a certain amount of consumption, or helpfully shutting off your access according to your previously established settings.
2. Choose Reliable and Balanced Sources
Not all news sources are created equal. Sensationalized or biased reporting can make the world seem more chaotic than it actually is. Being selective about where you get your news can help you stay informed without unnecessary stress.
How to Find Healthier News Sources:
Follow Credible Outlets – Stick to well-researched, fact-based journalism rather than emotionally charged or speculative reports.
Diversify Your Sources – Avoid relying on one outlet; instead, seek multiple perspectives to get a balanced view.
Skip the Comments Section – Online discussions can often be toxic and emotionally draining.
3. Focus on What You Can Control
Many news stories highlight global crises and events beyond our personal control. Instead of feeling helpless, redirect your energy toward meaningful actions that can make a difference.
Ways to Take Positive Action:
Support a Cause – Volunteer, donate, or advocate for issues that matter to you.
Engage Locally – Get involved in your community where your actions can have a direct impact.
Practice Gratitude – Focus on positive aspects of your life to counterbalance distressing news.
4. Take Breaks and Practice Self-Care
Constant exposure to negativity can be mentally exhausting. Taking intentional breaks from the news and prioritizing self-care can help you maintain emotional resilience.
Self-Care Strategies:
Engage in Enjoyable Activities – Read, exercise, listen to music, or spend time with loved ones.
Practice Mindfulness – Meditation and deep breathing can help you stay present and reduce anxiety.
Get Outside – Nature can be a great antidote to stress and digital fatigue.
5. Reframe Your Perspective
While the news often focuses on disasters and crises, it’s important to remember that good things are happening, too. Shifting your mindset can help balance your emotions and prevent despair.
How to Maintain a Balanced Perspective:
Look for Positive News – Seek out sources that highlight uplifting and inspiring stories.
Remind Yourself of Context – The world is complex, and one bad event doesn’t mean everything is hopeless.
Talk to Others – Discussing your concerns with friends or a therapist can provide comfort and clarity.
Final Thoughts
Staying informed is essential, but it shouldn’t come at the cost of your well-being. By setting boundaries, choosing balanced news sources, taking action, practicing self-care, and reframing your perspective, you can protect your mental health while staying engaged with the world. Remember, it’s okay to step back when needed—your peace of mind is just as important as being informed.
