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In a world where breaking stories find us within seconds, staying informed can feel like a civic duty. But as the headlines pile up, each more alarming than the last, it’s easy to feel the emotional toll of constant exposure. Being perpetually “plugged in” may be doing more harm than good.
I spoke with mental health providers to ask about ways to detach, while also connecting with your community in ways that help you feel grounded and engaged. Here’s what I learned.
“It’s clear at this moment in history that our access to information is at its highest level — it’s unprecedented,” said Cory Reid-Vanas, MA LMFT, the founder of Rocky Mountain Counseling Collective. “Without boundaries, we can’t manage the vast amount of information we consume in a day.”
At present, we’ve reached a point where the lines between staying informed and becoming emotionally exhausted have blurred. Understanding that difference and learning how to protect your mental health while still engaging meaningfully with the world is essential.
If you’ve ever noticed your heart racing or stomach tightening after scrolling through headlines, you’re not alone.
“Anything in general becomes a problem when it starts to intrude on happiness or normal functioning in someone’s life,” said Jason Fierstein, MA, LPC, the founder of Phoenix Men’s Counseling. “If you notice the news becoming intrusive or you’re getting feedback from people around you about your mood or stress, these are red flags.”
Common signs include sleeplessness, anxiety, irritability, or a loss of motivation. You might find yourself checking news apps compulsively or feeling unable to switch off.
“You notice your mood drop or anxiety spike after scrolling or watching headlines,” said Christian Bumpous, LMFT, LPC, the founder of Therapie. “You feel hopeless or angry but powerless to act.”
The body often tells us what the mind ignores.
“Persistent worrying, feeling emotionally drained, or even physical symptoms like headaches or muscle tension are all signals to step back,” said Reid-Vanas.
The human brain isn’t built to absorb crisis after crisis without consequence.
“Constant exposure to negative headlines can cause depression or anxiety,” said Fierstein. “Sometimes it provokes a fear response in people that may or may not already be there.”
“Constant exposure to negative news increases cortisol levels, which in turn can increase anxiety and activate symptoms of depression,” Reid-Vanas concurred.
There is also a chronic stress response that the news can trigger, called vicarious trauma.
“You can absolutely experience trauma symptoms just from watching or reading about terrible events,” said Reid-Vanas. “You don’t need to be directly exposed for your body and mind to react as though you were.”
Others agree, sharing their experiences of how constant access to the news during tumultuous times can affect one’s mental health.
“During the pandemic, many people thought what was ‘staying informed’ actually amplified their stress,” said Bumpous. “Being informed of updated case numbers three times per hour didn’t help — it put people in a tailspin of anxiety and powerlessness.”
Many people resist stepping away from the news because it can feel like denial or apathy. But taking a step back for your own mental health doesn’t mean denying what’s happening — it means protecting your peace.
“Stepping back isn’t denial or apathy,” said Bumpous. “It’s an act of self-care that allows you to engage with the world more effectively. You can’t pour from an empty cup.”
Taking a break from the constant onslaught of news isn’t apathy — it’s self-preservation. You can’t be “always on.” You need to be able to take in what you can and leave the rest to fate.
“It’s not truly tuning out,” said Fierstein. “You’re taking a mindful approach to your relationship with the news. It’s not the news itself — it’s how much you let in and how you moderate.”
Taking a step back doesn’t mean you don’t care. It means you’re choosing sustainability over burnout.
Intentional breaks from the news can be restorative — emotionally, psychologically, and physically.
“Take care of yourself because no one else is going to do that for you,” said Fierstein. “You can come back to the news when you have the mental bandwidth.”
Additionally, taking a break from the news can benefit your mental well-being as well as your nervous system.
“Intentional news breaks allow your body to come back down to baseline,” said Reid-Vanas. “This intermission restores perspective.”
“Breaks regulate your central nervous system, improve your mood, and create space for joy, problem-solving, and connection,” said Bumpous. “These are things endless scrolling erodes.”
Establishing healthy structure and boundaries around consuming the news helps transform it from an emotional drain into a manageable habit.
You can start small by taking little breaks from the news while still staying informed.
“Budget the time you spend consuming news,” said Fierstein. “Don’t reach for your phone first thing in the morning. Create rituals — make tea, put on music, and connect with yourself before you connect with the world.”
Time limits on how much news and social media you consume can have a huge benefit on your mental health. You don’t always have to stay connected to be involved in your community.
“Try 15 minutes in the morning and 15 minutes at night,” said Reid-Vanas. “Turn off push notifications and keep your phone out of the bedroom or away from the dinner table. My family has a rule: when we’re home together, the phone goes off.”
Ask yourself, “Am I learning something actionable or just chasing the next alarming update?” If the answer is the latter, it’s time to put the phone down and turn off the television.
There are app timers and website blockers that can help you achieve this. You can set limits for yourself on how much time you spend focusing on the news. Wait twenty-four hours before diving into breaking stories. You can also limit yourself to two or three trusted sources to minimize time spent reading or watching while still staying informed. Replace reflexive scrolling with grounding habits, such as reading, walking, or connecting with loved ones.
“Don’t let the first or last thing you see every day be bad news,” said Fierstein.
Once you start taking breaks from a constant news feed, it’s easier to channel your concern into something tangible.
“Stepping away from the news to participate in community-based efforts helps combat the feeling of helplessness,” said Fierstein. “It can mobilize you and help you feel empowered.”
This shift is transformational and can help move your focus from a passive bystander to an active participant.
Volunteering locally, participating in protests, or finding other ways to get involved in your community are powerful tools to combat helplessness. Find one or two ways to make a difference in your immediate community. You can only do so much, so starting where you are is key to feeling involved and making a difference.
“Volunteer locally, donate blood, mentor, or attend a community meeting,” said Bumpous. “Small gestures help you feel like you’re making a difference instead of spiraling.”
Even simple acts such as writing a thank-you note or sending an encouraging text to a friend or family member can reconnect you to your immediate world and remind you that change starts close to home.
“Live your life and enjoy it as best as possible,” said Fierstein. “Showing up for your own experience in the moment can help you deal with feelings of being overwhelmed.”
Ultimately, protecting your mental health does not mean ignoring reality. It means recognizing what you are capable of enduring and when your limits have been reached.
“Know when that tipping point becomes too much for you,” said Fierstein. “The balance comes from self-awareness and choosing to do something differently.”
Protecting your well-being doesn’t mean you have to be uninformed or disconnected from your community and loved ones.
“You can be an engaged, informed member of society while also taking good care of your emotional and mental health,” said Reid-Vanas.
Taking care of yourself while participating in your community is a balancing act. It’s something you have to decide for yourself, considering both your local community and the bigger picture. Know what you can take on and what you have to set aside to protect your well-being while still engaging with the world around you.
“Your mental health is a resource,” said Bumpous. “Preserving it is part of your civic responsibility, not a betrayal of it.”
The goal isn’t to tune out — it’s to stay grounded, thoughtful, and resilient. The world doesn’t need more overwhelmed people; it needs clear-headed people who can balance their desire to contribute with their need for mental health.
“View your mental health as a precious thing you want to protect at all costs,” said Fierstein.
Adding to this, Reid-Vanas said, “Protecting your psychological well-being isn’t about being uninformed — it’s about being strategic with your energy.”
Being involved in your community and advocating for the issues you care about is where to place your energy.
“The world needs more engaged, grounded people,” said Bumpous. “Not burned-out, anxious ones.”
Find your place in your community and in the circumstances where you can do the most good.
In an age of constant headlines, protecting your peace isn’t withdrawal — it’s wisdom. By stepping away from the noise and into your community, you reclaim both your mental health and your power to make a real difference where it matters most.
Kayla Wassell is a writer and editor with 6 years of experience in journalism, copywriting, content creation, and entertainment media.
