Is No News Good News? Media Overload and Your Mental Health
Are you finding yourself burdened by the media these days? If so, you’re not alone. According to recent studies, 45% of Americans report feeling stressed by the news at least once a week. This statistic reached as high as 75% during the COVID-19 pandemic in 2020 and the presidential election in 2024. We live in a time when information is accessible 24/7 through televisions, computers, and smartphones. But just how much media is too much? And what is all this media consumption doing to your mental health?
Headline stress. Doom scrolling. There are many names for news-induced stress, but it affects us all in similar ways. Regular news consumers often report concerns about the future and rumination on negative thoughts, leading to emotional distress that can contribute to clinical anxiety and depression. While occasionally we find feel-good stories that make us smile, these have become the exception rather than the norm.
How do you know if the news is affecting you? Watch for these telltale signs: physical symptoms of stress when preparing to access media (increased heart rate and body tension); ruminating on news throughout the day; discussing it frequently with others; and noticeable mood changes after consuming news, such as increased irritability, agitation, sadness, or worry.
The solution isn’t to shut out the world entirely. Staying informed helps us make important decisions and advocate for change when necessary. However, without protecting yourself from media overload, you may lack the emotional strength to care for yourself and others during difficult times. The key is limiting news consumption to no more than 30 minutes daily. Here’s how:
Set a timer when watching, listening to, or scrolling through news. This 30-minute limit helps you avoid the “rabbit hole of doom.” It also helps you to prioritize topics that interest you most, filtering out some extra negativity.
Don’t hesitate to decline news-related conversations. Some days you’ll feel capable of engaging, others you won’t. It’s perfectly acceptable to say, “I don’t mean to be dismissive, but this isn’t a topic I can discuss right now,” or simply share that you’re taking a break to protect your peace.
Take intentional screen breaks and spend time outdoors. Nature helps ground us when we’re stressed or anxious, reconnecting us with our own thoughts rather than processing constant media input.
Monitor your news sources, ensuring they’re reputable and accurate. Many outlets prioritize sensationalism, so watch for sources that might embellish stories to provoke emotional responses.
Read beyond headlines. Exploring stories more deeply helps you learn the facts and avoid jumping to fear-inducing conclusions.
As with anything health-related, moderation is key. Think of media like your diet: Be mindful of what you “feed” yourself and how it makes you feel. If you’re left feeling unwell after consuming news, give yourself a break. Your mental health will benefit!