When the News Feels Overwhelming: Managing Anxiety in a World of Constant Headlines

Watching scenes like this in the news can cause anxiety in a world of constant headlines.

In today’s fast-paced world, we are constantly bombarded with breaking news, social media updates, and unsettling headlines. While staying informed is important, the never-ending cycle of distressing news can take a toll on our mental health, increasing anxiety and feelings of helplessness. For many women, moms, and college students balancing daily life, the emotional weight of the news can feel overwhelming.

If you’ve ever felt your heart race after scrolling through the latest news or found yourself feeling exhausted by the weight of world events, you’re not alone. Here’s how to manage news-related anxiety while staying informed in a way that protects your mental well-being.

Why Does the News Increase Anxiety?

Our brains are wired to react to perceived threats. When we consume negative news—whether it’s about global conflicts, natural disasters, or economic concerns—our nervous system interprets it as an immediate danger. This can trigger the body’s fight-or-flight response, leading to increased heart rate, difficulty concentrating, and a sense of unease. Over time, excessive exposure to distressing news can contribute to chronic stress, making it harder to relax and focus on daily life. News anxiety can pervade daily life.

Strategies for Managing News-Induced Anxiety

1. Set Healthy Boundaries with News Consumption To Help With News Anxiety

• Limit your news intake to specific times of the day, rather than checking constantly.

• Avoid doomscrolling—endless scrolling through negative stories can heighten distress.

• Be mindful of your sources—stick to reputable news outlets and avoid sensationalized content designed to provoke fear.

2. Take Breaks from Social Media

• Social media algorithms often prioritize emotionally charged content, which can amplify feelings of anxiety.

• Consider unfollowing accounts that frequently post distressing updates.

• Replace screen time with activities that bring you joy, like reading, exercising, or spending time with loved ones.

3. Practice Grounding Techniques

• If you feel overwhelmed, use the 5-4-3-2-1 method: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

• Try deep breathing exercises to regulate your nervous system and bring yourself back to the present.

• Engage in mindfulness or meditation to help create a sense of calm.

To read more on mindfulness for adults, click here. For other help coping with anxiety in your 20s and 30s: 5 practical strategies that work, click here.

4. Focus on What You Can Control

• Instead of feeling powerless about world events causing anxiety, shift your energy toward meaningful action—volunteering, donating, or engaging in community initiatives can provide a sense of purpose.

• Remind yourself that while you can stay informed, you don’t have to carry the weight of every issue alone.

5. Seek Support When Needed

• If news-related anxiety is affecting your daily life, consider speaking with a therapist. Therapy can help you process emotions, develop coping strategies, and create a healthier relationship with news consumption.

• Connect with supportive communities—whether it’s friends, family, or local groups, talking about your concerns can provide relief and reassurance.

Finding Balance in an Uncertain World

The world can feel overwhelming at times, but you have the power to protect your peace while staying informed. By setting boundaries, engaging in self-care, and focusing on what you can control, you can reduce anxiety and navigate the news cycle with resilience.

If you’re struggling with anxiety and need support, therapy can provide a safe space to explore your emotions and develop coping strategies. If you're in Virginia and looking for online therapy options, I’m here to help. You don’t have to manage the weight of the world alone

Feel free to check out my Psychology Today profile to learn more or schedule a consultation!

Mary Willoughby Prentiss is a licensed professional counselor in the state of Virginia who provides online therapy for Willow Tree Healing Center. She enjoys transforming the lives of women, college students, kids, tweens/teens, and families through providing communication strategies, coping skills that work, allowing a safe space to be heard, and actively working towards helping you with your challenges. She is certified in Parent-Child Interaction Therapy (ages 2-7) and Trauma-Focused Cognitive Behavioral Therapy, counsels substance abuse in teens and adults, and practices Eye Movement Desensitization Reprocessing (EMDR) Therapy..