Too much news? Here’s how to protect your peace while staying informed. Image: Unsplash/charlesdeluvio
MedBound Blog

How to Stay Informed Without Letting the News Drain You

Understanding how constant exposure to distressing news impacts your mental health and how to protect your peace

Dr. Pooja Bansal (PT)

How many times do you find yourself constantly checking the news just to stay updated on what's happening in the world? Quite a few times, right? But have you ever noticed it leaving you drained or anxious, even though you can't seem to stop scrolling?

That's not just you. In a recent article for The Conversation, Reza Shabahang explores how this kind of constant news consumption can take a toll on our mental well-being and what we can do to stay informed without getting overwhelmed.

Effects of Consuming News

Turns out, there's a reason for this. Our brains are wired to prioritize safety over everything else, which means they respond quickly and strongly to anything that feels like danger. So, when we constantly scroll through distressing headlines, it keeps triggering those protection mechanisms.

Our brains are wired to prioritize safety over everything else, which means they respond quickly and strongly to anything that feels like danger.

Research shows that consuming too much negative news can lead to mental health issues like anxiety, stress, and even uncertainty about the future. Over time, it may start to shape how we see the world, making us more pessimistic or even hopeless.

Some people have even reported having nightmares or trauma-like reactions to things they have only read about, with no direct link to their own lives.

How to Be Mindful While Consuming the News

But that does not mean we should completely shut out the news. With a few mindful habits, it is possible to stay informed without feeling emotionally overwhelmed.

Here are a few simple ways to do that:

  1. Before jumping in, take a few deep breaths and check in with yourself.

  2. Ask yourself if you are already feeling anxious or on edge—if yes, maybe wait before consuming anything intense.

  3. Take breaks in between and avoid hopping from one negative headline to the next.

  4. Stick to credible sources, so you do not get caught up in panic-inducing or misleading content.

  5. Reflect on how it is making you feel and what you are hoping to get from it. Awareness helps break the cycle.

Feeling anxious or tense after reading the news.

Signs the News Might Be Affecting Your Mental Health

If you are unsure whether the news is getting to you, here are some common signs to watch out for:

  • Feeling more irritable than usual

  • Trouble focusing on anything else

  • Constantly checking for updates

  • Restlessness or difficulty sleeping

  • Feeling anxious or tense after reading the news

  • Numbness, hopelessness, or emotional shutdown

  • Fatigue that does not go away

  • Physical symptoms like headaches or an upset stomach

What to Do When Feeling Upset

If any of these feel familiar, the first thing to do is pause.

Step away from the news. Take a moment to observe how you are feeling, and write it down if it helps. Reach out to friends or family, or get into an activity that helps you reconnect with yourself. This could be anything—going for a walk, gardening, painting, or just sitting in silence for a while. The idea is to give your mind a break and your body something grounding.

Reach out to friends or family, or get into an activity that helps you reconnect with yourself.

And if it still feels heavy, don't hesitate to reach out to a mental health professional. There is nothing weak about asking for help.

Final Thoughts

Staying updated is important, but not at the cost of your peace of mind. You don't have to consume everything, and you definitely don't have to do it all at once. The news will still be there later. But your well-being? That needs care now.

(Rh/Pooja Bansal/MSM/SE)

How the Body Talks: New Map Reveals Stress Response Patterns

NHS Set to Slash IMG Recruitment Under the New Health Plan

ICMR-NIE Study: Why Year-Round Respiratory Surveillance is Crucial for Health

Stray Dog Falls Through OT Ceiling Mid-Surgery at Dhanbad Hospital, Injures Nurse

Andhra Pradesh’s Foreign Medical Graduates Face Career Limbo as Registration Delays Persist