These days, it’s almost impossible to avoid the news. It pops up on your phone as a push alert, fills your social media feeds and streams on TV 24/7. While access to information can be a good thing, too much of it - especially negative news - can harm your health and well-being.
“Many people feel anxious or upset after watching or reading the news, especially when it’s about things they can’t control,” said Anais Balaci, a behavioral health case manager with Banner Health. “That stress can build up and become overwhelming.”
Don’t let the nonstop news cycle get you down. We share nine ways you can protect your well-being while still staying informed.
Why does negative news hit so hard?
Your brain is wired to look for danger. That helped to keep people safe in the past, but today it can make you focus too much on bad news. You might even start picturing yourself or a loved one in the story.
“We’re naturally drawn to upsetting content because it makes us feel more prepared,” Balaci said. “But when we constantly focus on fear, we might start to see threats where they don’t really exist.”
This kind of thinking can leave you feeling anxious, fearful or helpless. And when you’re preoccupied with danger, you may miss what’s happening right in front of you - both the real problems that need your attention and the positive moments as well.
How does negative news affect your health?
Being aware of current events is important. But too much exposure can lead to chronic stress.
Here are a few health problems that may result:
- Trouble sleeping
- Changes in appetite (eating too much or too little)
- Anxiety or depression
- Increase use of alcohol, nicotine or other substances
- High blood pressure or irregular heart rhythms
- Worsening of digestive issues like acid reflux or IBS
- Emotional exhaustion or burnout
Stress also affects your ability to focus, make decisions and manage daily life.
“When your mind is filled with fear or worry about things you can’t control, it’s hard to stay grounded in the present,” Balaci said.
Can social media use make things worse?
Social media adds another layer to the problem. You may scroll through news, opinions and videos without even realizing how much it’s affecting you. That content can shape your thoughts and emotions without your awareness.
“Social media creates a constant stream of stress in the background,” Balaci said. “Even if you don’t actively engage, the information gets in and it can shape how you see the world.”
What’s more, platforms like Facebook and TikTok promote emotional or dramatic stories to keep you engaged. That means you’re more likely to see negative news, whether it’s helpful or not.
Healthy ways to manage news-related stress
You don’t have to cut yourself off from the news to feel better. Here are simple steps you can take to protect your mental health:
1. Notice how the news makes you feel
Before and after reading or watching the news, check in with your body and mind. Are you feeling tense? Anxious? Overwhelmed? These signs tell you it’s time to take a break.
2. Set limits
Try limiting your news time each day. You can use your phone settings to set a timer or turn off notifications. Avoid checking the news first thing in the morning and right before you go to bed.
3. Choose your sources wisely
Stick with fact-based and balanced news outlets. Avoid sensational news networks, headlines and content designed to make you angry or afraid.
4. Take social media breaks
If social media feels draining, take a few days off or use apps that help you monitor your screen time. You can also mute or unfollow accounts that post upsetting content.
5. Avoid triggers
If certain types of stories cause stress, it’s okay to skip them. Use filters when possible and focus on content that informs you without causing distress.
6. Practice mindfulness
When you notice stress building, pause and tune into your surroundings.
“Be where your feet are by practicing mindfulness,” Balaci said. “Take a few deep breaths, go for a walk or simply look around you.”
Mindfulness helps you return to the present moment, where you can think more clearly and feel more in control.
7. Find the good
Balance negative news with positive stories. Seek out content that inspires hope, joy, laughter and community. Share these stories with others to spread encouragement.
8. Focus on what you can control
It’s natural to want to know everything that’s happening, but not everything deserves your energy.
“You can’t control the news but you can control your thoughts, words and actions,” Balaci said. “Focus on what brings value to your life and helps you grow.”
Takeaway
News consumption is part of everyday life, but it doesn’t have to drain your energy or damage your peace. When you set limits, stay mindful and focus on what matters most, you can stay informed without feeling exhausted.
If the news or social media makes you feel anxious, stressed or down and you can’t manage it alone, we are here to help. Call Banner Behavioral Health at (602) 254-4357 for more information and resources. Or schedule an appointment with a health care provider.
