The moment you wake up, headlines are waiting on your phone. Notifications pop up throughout the day. Social media feeds are packed with updates, opinions, breaking news, and commentary. Before you know it, you’ve spent an hour scrolling and absorbed more information than previous generations might have encountered in a week.
Staying informed is important. But there is a difference between being informed and being overwhelmed.
“The problem isn’t information itself,” says Gabrielle Korpas, LCSW-C, a social worker at Sheppard Pratt. “The problem is when we’re overloaded with information 24/7.” When that happens, our brains and bodies pay the price.
Why the News Feels So Exhausting
Most news stories focus on problems, conflict, danger, or uncertainty. When we’re exposed to that content nonstop, our brains can begin to respond as if we’re constantly facing a threat.
“Our baseline can become fight-or-flight mode,” Korpas explains. “We start operating from a place of anxiety and stress.”
Over time, that constant state of alertness can affect sleep, mood, concentration, and overall well-being. It can leave us feeling emotionally drained, worried, or even hopeless.
Social media can make the problem worse. One minute you are reading about a natural disaster or a political conflict. The next you are watching a funny video or a celebrity announcement.
“Our brains aren’t designed to process that much emotionally charged information from one second to the next,” Korpas says.
The result? Many people feel overwhelmed without fully understanding why.
The Power of Boundaries
One of the best ways to protect your mental health is by setting boundaries. If the word “boundary” sounds restrictive, Korpas encourages people to think about it differently.
“A boundary is simply a way to take care of yourself,” she says.
Rather than being a punishment, boundaries help create balance. They allow you to stay informed without allowing the news to take over your day.
For example, you might:
- Limit yourself to one or two trusted news sources
- Set a specific time to check the news each day
- Use app timers that restrict social media use
- Avoid reading news right before bed
- Turn off nonessential notifications
Korpas follows many of these practices herself. “If I’m going to read the news, I might spend 15 or 30 minutes doing it, and then I’m done,” she says. The key is being intentional rather than consuming information on autopilot.
Pay Attention to Your Attention
One of Korpas’ favorite pieces of advice is simple: Pay attention to your attention. Ask yourself:
- Why am I reading this?
- Is this helpful to me right now?
- Is this information adding value to my life?
- How is this making me feel?
These questions can help you become more aware of where your energy is going.
Sometimes, you may realize you are scrolling simply because of boredom or to avoid something else. Other times, you may discover that the information you are consuming is increasing your stress without helping you take meaningful action.
When that happens, it’s okay to step away.
Replace Noise With Something Better
Setting boundaries doesn’t just mean removing something. It also means replacing it with something healthier.
After consuming difficult news, Korpas recommends intentionally engaging in activities that help you feel grounded and balanced. For some people, that might mean:
- Going for a walk
- Exercising
- Listening to music
- Creating art
- Spending time in nature
- Connecting with friends or family
- Practicing mindfulness
“Anything that focuses on your senses can help,” she says. Physical activity is especially helpful because it allows your body to release some of the tension and energy that builds up during stressful moments.
A Little Tough Love
“Turn off the phone. Shut off the TV. Go spend time with people you care about, or even more importantly, spend time with yourself,” Korpas suggests.
In a world filled with constant noise, choosing quiet can feel uncomfortable at first. But learning to sit with yourself, be present, and reconnect with what truly matters is one of the most powerful ways to protect your mental health.
You don’t have to know everything the moment it happens. You don’t have to read every headline. And you don’t have to carry the weight of the entire world on your shoulders. Sometimes the healthiest thing you can do is put down the phone, step outside, take a deep breath, and remember that your peace matters too.
5 Signs It's Time for a News Break
You feel anxious after checking the headlines
You find yourself doomscrolling for long periods of time
You have trouble sleeping because of current events
You feel irritable, hopeless, or emotionally exhausted
You're experiencing difficulty focusing on your daily responsibilities
Having trouble establishing boundaries or feeling overwhelmed?
Support is available. Call Sheppard Pratt at 410-938-5000 for help finding a therapist who can support you in developing healthy coping strategies and protecting your mental well-being.