What to do when the News feels Overwhelming
- Thomas Miller
- May 23
- 3 min read
Updated: Jun 3
News burnout or political burnout is a very real part of our society given how tied to our phones we have become, how divisive our politics are and given that there is a constant stream of highly stressful world events. This can show up for you as anxiety, hopelessness, fear or depression.
As a former journalist who covered crime and politics, I wholeheartedly understand feeling overwhelmed or burnt out by the constant bad news we are inundated with by social media and news media. Since leaving journalism to become a clinical counsellor, understanding how news impacts me has helped me change my life for the better.
There are terrible things happening all over the world, and those events can be deeply impacting, especially when they hit close to home. You may even feel an obligation to be informed about certain issues. However, when informing yourself becomes distressing, it’s time to develop a new relationship with the news.
Limit Your Intake
To do this, start by blocking out specific times of day for your to access the news. Try to be realistic about how much time you would like to spend doing this during the day and what time of day best fit into your life. If you find yourself engaging with the news outside of this time, notice and normalize it before you put it away and re-engage with your life in a meaningful way. Be mindful and intentional about your time. If you notice any negative self-talk show up, show yourself compassion. Make time for the things that bring you joy and find time to relax.
Curate Your Feed
Whatever apps or websites (or other media) you use to access the news, first determine if the app itself is part of the problem. Learn what news sources are most likely to cause you distress and rethink whether they are necessary in your life. If there are certain people you spend time with who tend to dwell on distressing subjects, gently let them know that you need to set a boundary around those subjects. Setting boundaries in this way will help those closest to you better understand how to interact with you. Sharing what’s coming up for you when these distressing subjects get brought up can also serve to deepen your relationships.
Get Involved
This is my favourite part. You might feel unsure about how to get started with this but get involved in your community in a way that fits into your life. There are many local organizations that you can volunteer with and have an impact on your community. Advocate for the change you want to see in your community and make an impact where you can. Most people think they can’t make a difference in the world. But in small ways we can make big impacts on individuals’ lives. Yes, creating lasting societal change is difficult and takes more than just one person. But you don’t need to create far-reaching societal change to have an impact on someone’s life. You can volunteer, advocate or fundraise for causes you care about, which can help with the powerlessness you might feel when faced with major societal issues. And if enough of us get involved, we do have the power to create massive change.
It’s easy to become paralyzed by the constant stream of negativity in the news. Social media and news content are designed to keep us in their funnel. For some, accessing news can trigger the brain’s reward system, especially when it confirms a bias or makes us feel more informed. That can lead us to seek out that same dopamine hit in the future, constantly checking for updates.
If we’re able to become aware of how engaging with the news it makes us feel, that can help us manage our news consumption in a way that is less distressing.
I work with clients who struggle navigating these topics and many others. If you’re in need of support, you can book a free consultation at this link. I welcome folks of all backgrounds.
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