You wake up, reach for your phone, and within seconds you’re flooded—headlines blaring about crises, disasters, and political unrest. What was meant to be a quick check-in quickly morphs into a tidal wave of stress. This isn’t just staying informed—it’s news anxiety. In an era of constant notifications and emotionally charged content, many of us are silently struggling with the toll it takes on our mental well-being. But there is a way out.
With 24/7 notifications, nonstop social media debates, and emotionally charged content everywhere, it’s easy to feel on edge—even if you’re just trying to stay informed.
What is news anxiety?
News anxiety is a stress response triggered by frequent exposure to disturbing or intense news stories. While being aware of current events is important, constantly absorbing negative content can leave you feeling drained, distracted, and even physically tense.
The good news? You can stay informed without letting it consume you. Here are seven grounded, effective ways to manage the emotional toll.
Don’t start or end your day with news
The first and last moments of your day shape your mental state. Avoid diving into headlines or scrolling through social media as soon as you wake up or right before bed. Try replacing that habit with journaling, stretching, or simply enjoying your coffee quietly.
Curate your digital space
Take control of your feed. Mute accounts that post sensational or repetitive updates. Follow sources that offer balanced reporting or positive, solution-based stories. Your screen time should feel informative—not emotionally draining.
As Girish Mallya, a media professional, highlights, “To be honest, I have stopped watching news almost entirely — as in, television broadcast news. Most of my news I curate using Twitter, which I’ve been on for almost 15 years. The advantage is I also get snippets of mainstream news, which I can then validate through curated on-ground sources. Life is tough, and we can’t shy away from reality. So there’s no question of shutting down the news. Coping, for me, comes from finding truth, representing the unheard, and standing up for those who aren’t as powerful as their oppressors. That helps me cope — not avoidance. When it comes to mood and stress, whether personal or external, I turn to sports, fitness, running, and talking to friends. I’m lucky I don’t suffer from anxiety or related issues — and I hope I can keep it that way.”
Set time limits
Give yourself specific windows for catching up on current events. For example, 20 minutes in the evening after work. This helps prevent endless scrolling and creates boundaries between staying informed and staying overwhelmed.
Move from consumption to action
Feeling helpless after reading about a crisis? Turn anxiety into purpose. Volunteer, donate, sign petitions, or support verified initiatives. Even small steps can restore a sense of control and help ease emotional burnout.
Make space for joy
Balance matters. Watch a comedy special, cook a comforting meal, or call a friend. Joy isn’t shallow—it’s healing. Actively seeking positivity helps reset your nervous system and makes it easier to engage with difficult topics later.
Mindful techniques
Mindfulness can anchor you when anxiety starts to spiral. Deep breathing, body scans, or simply stepping outside and focusing on your surroundings can help you come back to the present moment. No app required—just attention and intention.
Talk about it
You don’t have to process everything alone. Sharing your thoughts with someone you trust can relieve mental pressure and offer perspective. If the anxiety feels persistent, consider speaking with a therapist—mental health support is more accessible than ever.
Dr. Harish Shetty, a psychiatrist, emphasises the power of community in dealing with information overload: “India is fatigued with a million YouTube videos, messages, and WhatsApp universities after the Pahalgam episode. Exhaustion and insomnia are common.
In an angst-driven world, we are burdened and tortured by fake news, fantasies, and self-appointed journalists—leading to stress and both physical and mental fatigue.
The best way to deal with this is to discuss our feelings—within families and communities.
Stick to routine life. Protest rationally, and avoid being involved in chest-thumping time-passes.”
Informed, not overwhelmed
Being aware of what’s happening in the world is important—but your well-being matters too. You’re allowed to take a break, to log off, and to protect your mental space. The goal isn’t to ignore the world, but to engage with it from a place of clarity and care—not exhaustion.
So the next time the headlines feel too loud, take a moment. Breathe. Step back. The news will still be there—but your peace of mind deserves priority.
