The constant flood of news seems almost inescapable.
Everywhere you look, there’s a new headline, another crisis, something else to worry about. It’s no wonder so many of us feel anxious, overwhelmed, and hopeless. It’s a lot to take in!
If you find yourself lost in racing thoughts, catastrophizing, or feeling weighed down by what’s going on in the world, you’re far from alone. But while you might not be able to solve global problems on your own, there are ways you can manage your feelings and protect your mental health.
Today, we’ll give you some tips to help you cope with news anxiety, look after your mental well-being, and reclaim a little peace in the chaos.
This is part of a series on managing feelings of hopelessness. Find the other articles linked below:
Feeling Hopeless? How to Manage Anxiety: Body Edition
Connecting with Others When You Feel Helpless
Finding the Good When You Feel Hopeless
Understanding news anxiety
Before smartphones and social media put the news in front of us 24/7, it was much easier to control how we consumed it. You might see the odd news headline on television or spot a story in the newspaper. Now, news – and the anxiety it brings – follows us everywhere.
But these days, staying informed can come at a cost. Many of us have made a habit of doomscrolling – spending excessive time online reading negative news stories – especially in recent years. It’s been linked to higher stress levels, increased anxiety, and even secondary post-traumatic stress disorder.
Why is this? A look at a typical day’s headlines makes it clear: climate crises, global health concerns, political conflicts seem to pile up by the day, without much the average citizen can do about them. It’s normal to feel hopeless about big things that seem out of your control. But when you find yourself glued to your phone, watching or reading up on the latest update, it can seriously impact your mental health.
Symptoms of news anxiety
This type of stress can often creep up on us, slowly building into bigger issues. Here are some mental and physical symptoms to look out for:
Physically, this stress can show up in a few ways:
- Muscle tension
- High blood pressure
- Fatigue and trouble sleeping
- Heart palpitations
- Trembling
On the emotional side, you might notice:
- Irritability
- Persistent intrusive thoughts or hopelessness about the future
- Difficulty concentrating
- Mood swings
If you’re experiencing any of these symptoms, it’s important to know that it doesn’t have to be this way. With guidance and support, you can manage your anxiety, reclaim some peace, and find a balanced way forward.
6 Ways to manage your anxiety
News anxiety can affect anyone, but if you have an existing mental health condition like an anxiety disorder or depression, it can put those difficult feelings into overdrive. You don’t have to avoid the news altogether. You just need some solid coping strategies to add to your self-care toolkit.
We’ve got a few that can help.
1. Limit your news consumption
You’re more in control of your newsfeed than you think. And while you may not be able to avoid bad news completely, you can choose how much you consume and where you get it from. Try setting a time limit, or a certain time of day to look at the news.
2. Turn off notifications
Constant notifications from news sites or social media apps will keep you in a state of heightened anxiety and stress. Turning them off makes it easier to choose when you want to be updated, rather than having it sent straight to your phone.
3. Pay attention to your feelings
When we’re in the thick of doomscrolling, we’re usually fully focused on what we’re reading or watching – and not how we’re feeling. Take a moment to check in with yourself while you’re scrolling. How’s your breathing? Is it shallow? Are you clenching your jaw or feeling tension in your muscles?
Related: Should I Ignore My Negative Emotions
A simple body scan can pull you out of autopilot, reconnect you with your physical self, and help you either re-engage more calmly, or choose to stop scrolling for now.
4. Take a step back
When you feel overwhelmed, it’s easy to fall into unhealthy habits like scrolling for hours or avoiding the things you usually enjoy. It might feel helpful in the moment, but often, it backfires – making you feel more anxious than before.
If you notice your anxiety rising, step away from the screen. Go out for a walk, get some fresh air, or reach out to a friend or family member for a chat. These things might seem small, but they can make a big difference to your mental well-being.
5. Focus on what you can control
The more bad news we read, the smaller and more hopeless we can start to feel, like there’s nothing we can do to make a difference. But explore what you can do.
Joining a cause you care about can help. Whether it’s volunteering with a local organization, signing a petition, or donating to a charity that’s meaningful to you, taking small, positive actions can help you get out of that anxious headspace.
6. Get professional help
We could all use some extra support from time to time, especially when the state of the world feels as bleak as it does these days. If you’re struggling to manage your anxiety – even after trying some of the tips above – speaking to a trained counselor or therapist can help.
They’ll be able to guide you through your emotions and help you develop healthy coping skills to keep you grounded through tough times.
Remember: your mental health matters, and getting help is a sign of strength.
We’re here to help when the world gets heavy
When the news – and life – starts to get to be too much, you don’t have to face it by yourself. The Western Tidewater Community Services Board (WTCSB) team is ready to meet you where you are.
Whether you’re struggling with news anxiety, or you’re overwhelmed by life’s demands, we offer comprehensive support, including mental health services, substance use treatment, and crisis intervention across Suffolk, Franklin, Southampton County, and Isle of Wight County.
Get in touch with our team today, and let us help you navigate the noise. If you need immediate help, call our 24-hour emergency line at (757) 925-2484.
