Informed, Not Overwhelmed: Mental Health Tips for News Anxiety

The Neuroscience Behind News Anxiety

1. Set Healthy Boundaries

2. Create Your Own Coping Toolkit

3. Strengthen Your Connections

5. Turn Care Into Action

The world sometimes feels so chaotic, doesn’t it? Your social media feed is full of opinions and headlines. Your phone dings with another breaking news alert… and then another. If it feels all-consuming to you, you’re not alone. We’re all living in a time when information flows endlessly into our homes, workplaces and the palms of our hands.

In navigating our increasingly complex world, we must find healthy ways to balance keeping up with the news and caring for our mental health. Because the truth is, we all need connection — not just to information, but to each other. Here are a few easy-to-adopt strategies to help you stay grounded while keeping up with the news.

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Our brains are wired to detect potential threats. That instinct once helped our ancestors survive. But in today’s 24/7 news cycle, this same response can trigger persistent stress. Each headline that speaks of suffering, conflict or danger can trigger real physiological responses — just as if the threat were happening in your living room. Stress hormones are released, resulting in a faster heartbeat and breathing changes.

Our bodies can’t always tell the difference between reading about a crisis and experiencing one firsthand. Researchers have even documented this powerful connection between news consumption and stress. In one striking study after the Boston Marathon bombing, people who watched six or more hours of media coverage experienced worse acute stress symptoms than those who were present or near the bombing.

When we’re faced with endless stressful headlines through our phones, computers, TVs and conversations with others, our bodies become flooded with cortisol and adrenaline. Some experts call this state of high alert “headline stress disorder.” This wears on our bodies and minds over time. It can cause anxiety, depression, sleep disturbances and even physical health problems.

Let’s explore some smart strategies to forge a healthier relationship with the news, keeping ourselves informed but not overwhelmed.

Chad Anderson, Chief Clinical Officer

KVC’s Chief Clinical Officer Chad Anderson shares an eye-opening statistic: 1 in 10 adults in America checks the news every single hour. “We as humans really have a desire and a need to know answers, but it can be to our detriment,” he explains.

The news can rev up our stress and anxiety levels; that’s why finding a healthy balance is so important. It’s vital to set clear boundaries for news consumption habits — not to disconnect from the world, but to engage with it in a healthier way.

One way to do this is to create intentional times to check the news. For example, check for 10 minutes in the morning and 10 minutes in the evening. This allows you to be fully present in other moments throughout your day.

You can also designate media-free spaces in your home where news doesn’t enter. It might be your bedroom or dining room. Similarly, aim to give yourself a grace period before bedtime when you’re not consuming news right before sleep.

And remember: Quality information matters more than quantity. Seek reliable news sources that provide objective, factual context rather than those designed to provoke emotional reactions.

For families, Anderson suggests modeling healthy news habits and discussing current events with kids in simple, age-appropriate ways, using resources like Sesame Street to help children understand complex topics. By practicing these mindful media habits yourself, you’re not only protecting your own wellbeing but also teaching your children valuable skills they’ll carry with them for years to come.

Anxiety touches so many of our lives. In the U.S., about 19% of adults experience an anxiety disorder in an average year, and over 30% experience an anxiety disorder at some point in their lives. Among adolescents, nearly 32% face anxiety disorders.

Creating your own mental health toolkit is a great way to manage anxiety when you’re feeling overwhelmed. Think of it as building a care package for yourself, filled with comforting, strengthening resources you can turn to when the news (or life in general) feels too heavy. For adults and teens, this can be a mental checklist, or you can write it down in a journal or the notes app on your phone.

Younger children can benefit from creating an actual physical toolkit, like a decorated box or special container filled with comfort items. Start by grabbing a few notecards with prompts like “When I feel worried, I will…” and help them complete these with actions such as deep breathing, visiting a safe space or journaling. Next, add some of your kid’s favorite comfort items to the box, like a stuffed animal, a fidget spinner or a coloring book. This early practice with emotional regulation builds resilience skills they’ll use throughout life.

Many of us feel overwhelmed by the news because it highlights the challenges we face together as humans. That’s why the best antidote is to strengthen our connections with others.

We can balance out negative feelings by connecting with others and creating positive shared experiences. Try reaching out to family or friends for a good heart-to-heart conversation, attend local community events that celebrate connection, find supportive groups where you can share honestly or volunteer alongside others to make a difference in ways that matter to you. These connections remind us that even in challenging times, we’re not alone and there are always brighter days ahead.

Another great tactic is to add simple mindfulness practices to your everyday routine to ease news-related worry and show more kindness towards yourself. Take the time to notice the world through all your senses. Notice the warm sunlight on your face, the smell of fresh coffee, the texture of a loved one’s hand in yours.

Find those moments of joy in your daily life that normally go unappreciated. Being present and finding joy in life’s simple pleasures is a great way to remind yourself of all the good things around you.

We can’t ignore the reality of challenging news, but we can use the tools available to us to create a safe space for ourselves and find a more balanced perspective. When you’re feeling anxious or overwhelmed, treat yourself with the same love and kindness that you’d show towards a friend who is struggling. When negative thoughts start bubbling to the surface, return your focus to your breath and remind yourself that every inhale and exhale is an opportunity to reset.

One of the most difficult parts of dealing with distressing news is the feeling of helplessness it can create. When we channel our care and concern into action (however small), it can turn that helplessness into feelings of hope.

You can do this by connecting with organizations working on issues you care about. You might support a cause aligned with your values through donations or volunteer time, or by learning more about a topic that matters to you. It’s okay to start small. Try volunteering at your child’s school, your place of worship or with a cause important to you. By taking action, you’re helping make the world a better place in your own backyard, and writing new headlines for yourself when the news feels beyond your control.

When current events feel overwhelming, remember that you’ve weathered difficult times before and that strength is always in you. You’re not alone in these feelings. Small actions of kindness and connection can ripple outward in ways we may never fully see. Hope isn’t about ignoring reality, but about believing in the possibilities even when faced with challenges.

At KVC Health Systems, we know we all need connection. During hardship or uncertainty, these connections become even more essential. In the end, it’s not only about being mindful of consuming news, it’s about making room for what truly sustains us: connection, compassion and care.

If you or someone you love is struggling with anxiety or other mental health challenges, please reach out to your local KVC location. We provide a wide range of compassionate, effective mental health services to children, teens and adults, including mental health hospitals in Kansas and Missouri.