Let’s be honest—keeping up with the news lately can feel like emotional whiplash. War, climate disasters, political unrest, heartbreaking tragedies… It seems like every time we check our phones, there’s something new pulling at our attention and our hearts.

If you’ve been feeling anxious, exhausted, or just plain numb from the constant stream of news, you’re not alone. Studies have actually shown that when we’re exposed to a constant flow of distressing news—especially during times of crisis—our stress levels spike, and it can start to take a toll on our mental health. It’s not in your head; it’s how our brains and bodies react to perceived danger.

So how do we stay informed without becoming overwhelmed?

Acknowledge Your Feelings—They’re Valid

It’s completely normal to feel sad, anxious, angry, or helpless when you’re faced with heavy headlines. Psychologists have found that simply naming what we feel—what they call “labeling emotions”—can actually help calm the emotional centers of the brain. So instead of pushing those feelings away, try saying to yourself, “I feel overwhelmed right now,” or “This news really upset me.” It sounds simple, but it helps bring a little clarity and control.

Set Healthy Boundaries with Media

Constant exposure to bad news can leave us feeling drained. In fact, research during major world events—like natural disasters or pandemics—shows that overconsuming news can increase anxiety and even lead to burnout. Try setting some gentle limits for yourself, like checking the news once or twice a day, and avoiding the doom-scroll before bed. Remember, you’re allowed to step back. You’re not ignoring the world—you’re giving yourself space to stay well enough to keep caring.

Balance What You Take In

When you do catch up on the news, balance it with something lighter or uplifting. There’s actually research showing that exposure to things like nature, humor, or heartwarming stories can act as a buffer against stress. It’s why watching a silly video or reading a feel-good story after a heavy one can leave you feeling more emotionally grounded. A little joy goes a long way.

Engage in Meaningful Action (Even Small Ones Count)

When things feel overwhelming, even a small action can help. Psychologists have found that doing something—whether it’s donating, volunteering, or just checking in on a friend—can restore a sense of agency and connection. These little acts remind us that we’re not powerless, and that we can be a part of the solution, even in small ways.

Stay Connected

Social support is one of the most protective factors we have when dealing with stress. Just talking to someone—whether it’s a friend, family member, or therapist—can help regulate emotions and ease that sense of isolation. Let someone know you’re feeling off. You’ll likely find they’re feeling it too.

Make Space for Joy and Rest

Joy and rest are not luxuries—they’re essential. In fact, studies show that people who allow themselves regular moments of rest and pleasure are more resilient over time. So if you’re feeling guilty for laughing at a meme or taking a nap when the world is heavy… don’t. Rest helps us show up better. It doesn’t mean you don’t care—it means you’re human.

Final Thoughts: You Don’t Have to Carry It All

Caring about what’s happening in the world is a strength. But carrying it all by yourself isn’t sustainable. Being mindful of how much you consume, and how you process it, is an act of self-respect. It’s a way to protect your mental health soyou can keep showing up—present, engaged, and grounded.

You deserve peace of mind, even in turbulent times. So take that breath. Take that break. Be gentle with yourself.