Coping with News Anxiety: 5 Tips for Managing Anxiety in a World of Constant Headlines
To say the news these days is anxiety-producing is an understatement. Every day seems to bring with it a barrage of breaking news headlines that can cause even the most level-headed among us to spin out. For those of us who tend toward anxiety and overwhelm at our baselines, it can feel impossible to both stay informed with the news while also protecting our mental health. However, learning how to cope with news anxiety is essential, as it’s important to know what’s happening in the world in order to be a responsible citizen. That said, it’s also necessary to protect your mental health while staying informed. Managing anxiety effectively means finding the balance between the two.
If you find yourself struggling to stay informed because the news easily overwhelms you and increases your anxiety, I have five tips for you.
01 Read or Listen to Rather Than Watch the News
When we watch the news we receive multiple sensory inputs all at once. From flashing headlines to multiple voices talking over each other, the stimulation can increase your stress and amplify your anxiety. This is especially true if you struggle to cope with news anxiety. Reading or listening to the news removes much of the sensory overload, creating a calmer environment that helps you digest the information more thoughtfully.
02 Choose Your News Sources Wisely
Many outlets that share the news these days have a goal of getting a rise out of us rather than simply informing us. The emotional triggers that come from inflammatory headlines and clickbait tactics can easily worsen news anxiety. Being aware of how your emotions are influenced is an important skill when it comes to coping with news anxiety. Pay attention to how certain outlets, whether they’re traditional news sources or influencers and content creators, cause your anxiety to spike. If you know that visiting a certain account always gets your blood boiling, it might be time to seek out more balanced sources. Managing anxiety includes making conscious choices about how and where you consume information. I love to follow Jessica Yellin at News Not Noise on Instagram and Substack.
03 Practice Mindfulness
There’s no doubt that the news is often filled with disturbing content and it can be easy to spiral into worst-case scenarios. In these moments, coping with news anxiety means paying attention to your thoughts and emotions. When you notice that your heart is racing or you’re beginning to catastrophize, take that as your cue to pause, take a deep breath, and reconnect with the present moment. This mindfulness practice can help you manage anxiety while staying informed.
04 Set a Time Limit
Raise your hand if you’ve ever opened Instagram for a “real quick” check on what happened that day only to look up and realize you’ve been scrolling for over an hour. This type of mindless scrolling tends to only worsen anxiety. To avoid this, set a specific time limit for checking the news. By setting boundaries around your news consumption, you’ll be able to manage your anxiety and reduce the risk of feeling overwhelmed by constant updates.
05 Get Involved, But Not With Everything
One of the best ways to cope with news anxiety is by taking action on issues that matter most to you. Trying to work toward solutions for all of the problems you see is a great way to fast track yourself to overwhelm. Instead, focus on one or two issues that resonate with your values so you can channel your energy into positive action without becoming overwhelmed. Managing anxiety often requires setting realistic expectations about what you can do and knowing when to prioritize your mental health over consuming every bit of news. None of us can do it all, but doing something feels so much better than doing nothing.
Find Your Calm
Photo by Fa Barboza on Unsplash
If you’re finding it difficult to balance staying informed while managing news anxiety, remember that it’s okay to take a step back. By applying these strategies and being intentional about your news consumption, you can protect your mental health while still being an informed citizen. If you want to learn more about how you can manage anxiety and overwhelm in your life, consider joining me in the therapy room! Schedule a free 15-minute consultation call today and we can discuss if therapy for anxiety is right for you.