If you’ve found yourself doomscrolling at 11 p.m., muttering, “I don’t want any other unprecedented times”—you’re not alone. The world feels heavy right now. Between natural disasters, political chaos, violence and new laws being proposed each day, keeping up with current events can feel like an emotional rollercoaster you didn’t sign up for. You aren’t sure how to manage stress from the news right now.

The problem isn’t just that the news is stressful—it’s that it’s relentless. And while you don’t want to bury your head in the sand (tempting as that sounds), you’ve noticed consuming the news lately is deeply impacting your mental health.

So how do you stay informed about current events without feeling completely overwhelmed? Below we’ll explore how to manage stress. 

Why the News Feels Overwhelming 

P.S. It’s not just you.

Your brain isn’t built to process this much information, this quickly, this constantly. Decades ago, people got their news from the morning paper or the evening broadcast. Now? It’s a 24/7 cycle of breaking news, hot takes, and unsettling headlines. Other people are feeling the stress. A 2022 survey found that many Americans are stressed about multiple concerns, such as global uncertainty, rise in the cost of living, supply chain issues and more.

Here’s what’s happening on a psychological level:

• Your nervous system is on high alert. When you consume distressing news, your body releases stress hormones like cortisol and adrenaline, keeping you in a state of fight-or-flight.
• You feel helpless. Seeing crisis after crisis unfold without a clear way to help can lead to anxiety, numbness or burnout.
• Outrage is addictive. Social media platforms and news outlets thrive on engagement, and nothing gets people talking (or doomscrolling) like outrage.

This stress isn’t just in your head—it’s in your body too. You might notice:

• Difficulty sleeping
• Chronic muscle tension or headaches
• Tightness in your chest
• Fatigue, even after resting
• Increased irritability or feeling emotionally drained
• Trouble concentrating or making decisions

If any of this sounds familiar, know that you’re not alone, and more importantly—there’s something you can do about it.

How to Manage Stress While Staying Informed

You don’t have to choose between staying informed and protecting your mental health. Here’s how to do both:

1. Set Boundaries With Your News Consumption

Not all news sources deserve your attention, and not all times of the day are great for consuming distressing information. Try:

• Designated news-checking times. Instead of refreshing every hour, pick one or two times a day to check reliable news sources.
• News-free zones. Avoid news consumption before bed, during meals or right after waking up. Your brain deserves better bookends to the day.
• Choosing quality over quantity. Stick to reputable sources that prioritize facts over sensationalism. Consider reading instead of watching—text-based news can feel less overwhelming than video.

2. Make Space for Your Emotions

Sometimes, we try to push down emotions like grief, anger, fear or hopelessness because they feel too big or inconvenient. But these feelings don’t disappear—they get buried until they surface (often when you least expect it) as stress, anxiety or burnout.

Instead of ignoring the overwhelming feelings that come up, try:

• Letting yourself grieve. It’s okay to mourn the state of the world or the losses you see happening around you. Cry if you need to. Write about it. Talk to someone who understands.
• Allowing anger to move through you. Anger isn’t bad—it’s a sign that you care and are connected to the world around you. Explore ways to express your rage. Channel it into something constructive, like advocacy, writing or movement.
• Acknowledging fear without letting it control you. Fear makes sense when the world feels unpredictable and unsafe. You don’t have to push it away, but you also don’t have to let it dictate your actions. Instead, find a way to express the fear. That might look like talking with a friend or therapist, journaling, crying, shouting or moving your body. Giving yourself a way to express it can help it not feel so overpowering.
• Recognizing hopelessness as a sign of exhaustion or isolation. If you’re feeling hopeless, it might not mean that nothing can change—it might mean that you need a break or to connect with other people you trust or are in community with.

3. Engage, But With Purpose

It’s not uncommon to feel powerless in the face of consistent heavy news, especially when you or your loved ones are facing the direct impact of that bad news. Taking action, even small ones can help counteract helplessness. Instead of passively absorbing distressing headlines, consider:

• Supporting causes you care about. Find one or two trusted organizations or community groups where you can volunteer, donate, spread education or take action together.
• Having real conversations. Talk with people in your community about what’s happening instead of only reacting online. This can help you connect with others and plan ways to support each other in the face of current events. 
• Focusing on local issues. Sometimes, making a difference close to home is more impactful (and manageable) than trying to fix everything everywhere. Find ways to connect with your neighbors or local community. This could look like attending community events or meetings, staying connected with your neighbors, collecting supplies for your local school or dropping cans off at the nearby food pantry. 

4. Ground Yourself When Anxiety Takes Over

When stress from the news is making your body feel jittery or on edge, grounding exercises can help bring you back to the present moment.

The 5-4-3-2-1 Method

This classic grounding technique helps pull you out of anxious thoughts and focus on your immediate surroundings. Start by taking a few slow deep breaths and then identify:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Continue breathing slowly and purposefully as you think through each of these sensory prompts.

Cold Water Reset

• Splash cold water on your face, hold an ice cube in your fist or run your hands under cold water. This activates the vagus nerve, helping calm your nervous system.

“Heavy Blanket” Breathing

• Imagine a heavy, warm blanket gently pressing down on you as you breathe in for four seconds, hold for four, and exhale for six.

Orienting to Safety

• Look around the room and name specific things that make you feel safe—a photo of a loved one, a cozy blanket, a pet or even a closed door. Remind yourself that you are physically safe at this moment.

5. Prioritize Rest and Joy

You can’t take in endless distressing information without taking care of yourself. Try to build habits that help you stay resilient:

• Movement: Whether it’s stretching, walking, or punching a pillow, moving your body helps process stress.
• Joyful distractions: Watch something funny, read fiction or do something creative to balance out the negativity. Think of an activity that your inner child would enjoy.
• Spending time with people who ground you: Whether it’s a friend, partner or pet, connection matters.
• Mindful media consumption: Balance the hard news with uplifting or hopeful stories. If you’re on TikTok, never skip a hopecore. 

Everyone is different, so it may take some trial and error to figure out how to manage stress in ways that work best for you.

6. Give Yourself Permission to Take a Break

This doesn’t mean ignoring the bad things happening. It means taking intentional time to recenter, rest, or reconnect with yourself or someone you love. Doing so will help you be in a better place to function and know when to take action regarding the negative situations happening around you. If you’re feeling overwhelmed, it’s okay to take a break to regroup and rest.

You’re Not Alone in This

We’re here to help you figure out how to manage stress.

If the state of the world is weighing on you, you’re not overreacting or too sensitive. You’re human. It makes sense to feel overwhelmed, anxious, or exhausted by it all.

If you’re struggling to find a balance between staying informed and protecting your mental health, you don’t have to figure it out alone. Therapy gives you a safe space to cry, grieve and figure out how to manage stress, set boundaries, and care for yourself—without guilt or toxic positivity. Our team is here to support you through this. Schedule a free consultation today.

Sources

American Psychological Association. “Stress in America.” APA, 2022. Accessed February 18, 2025.