7 Strategies to Stay Updated Without Suffering from Media Overload

For many, starting the day with a newspaper, radio, or a quick scroll through social media is a calming ritual. However, if these habits leave you dreading stress-inducing headlines, you’re in good company: A 2024 survey by the Associated Press-NORC Center for Public Affairs Research revealed that 65% of U.S. adults are avoiding political news due to “information overload and fatigue.”

This trend isn’t recent. In 2020, the Pew Research Center noted that about two-thirds of Americans felt “exhausted” by the news and its overwhelming volume. Since then, stress levels have only increased, with politics—particularly the nation’s future—being a major anxiety trigger for many U.S. adults, regardless of their political stance. The 2024 annual report by the American Psychological Association highlighted that 70% of Americans consider it a significant stressor in their daily lives. Additionally, over 80% expressed concerns about misinformation and people forming opinions based on false data, emphasizing the issue of fake news.

Mary McNaughton-Cassill, a psychology professor at the University of Texas at San Antonio, explains that this is a relatively recent development. With a career dedicated to studying the link between stress and news media, she has observed its evolution over the years. “News has changed drastically. In the past, it was entirely written and moved so slowly that battles were reported after they were over,” she shared with Mytour in 2017. “Now, with 24-hour news cycles and social media, we’ve swung to the opposite extreme. Instead of too little information, we’re drowning in too much.”

Media-induced stress is a real issue, but completely disconnecting isn’t the sole solution. Here are some strategies to stay informed and involved without compromising your mental well-being.

Pay Attention to Your Habits

If you believe that relentless bad news is negatively impacting your life, watch for specific signs. “Some individuals feel overwhelmingly exhausted; others may feel emotionally numb or notice an increase in cynicism,” explains Laura van Dernoot Lipsky, author of Trauma Stewardship: An Everyday Guide to Caring for Self While Caring for Others and founder of The Trauma Stewardship Institute, in an interview with Mytour.

Rather than letting the empathy or anger triggered by headlines turn into exhaustion, McNaughton-Cassill suggests reflecting on why you’re drawn to your Instagram or X feed. “What’s your motivation? Are you frequently checking the news because you’re anxious and seeking reassurance? Or are you simply bored and avoiding tasks?” Like other addictive behaviors, understanding the root cause of your media consumption is key to changing it.

If your feelings are more intense, reevaluating your media habits might not be enough. McNaughton-Cassill notes that while consuming news doesn’t directly cause clinical anxiety or depression, it can worsen existing symptoms. In such situations, consulting a mental health professional is advisable.

Adjust How You Engage with News

Often, it’s not just the news itself that disturbs us—it’s how it’s presented. McNaughton-Cassill, for instance, is particularly affected by negative visuals. She avoids TV news for the same reason she steers clear of horror films: once an unsettling image is shown, it’s already imprinted in her mind. “That’s why I prefer getting my news from the radio and online—I have more control over what I see,” she explains.

This approach isn’t just for those sensitive to visuals. Perhaps you’re drawn to emotionally charged social media posts that reinforce your beliefs or biases about others. In such cases, using a plug-in to filter out political content can transform platforms like Facebook into a calmer, less aggravating environment. When you’re ready to catch up on global events, you can allocate specific times to visit trusted news sources directly.

Schedule Regular Breaks

When the news feels too much, don’t hesitate to switch off the TV or set aside your phone and focus on something else. Staying constantly updated on global events is not only unhealthy but also unrealistic. Van Dernoot Lipsky advises, “Ensure you’re nurturing aspects of your life beyond what’s consuming your time.” If daily breaks from the news aren’t enough to manage your stress, consider a longer hiatus. A week-long news detox can give your mind a much-needed respite from the relentless demand to stay informed.

Gain a Broader Perspective

With distressing news alerts popping up daily, it’s easy to believe we’re living in uniquely terrible times. However, this mindset can make the world seem bleak, even though humanity has endured far greater challenges.

Refreshing your knowledge of history can offer valuable context for current events. “Read a biography of one of the founding fathers. They didn’t know how things would turn out either,” McNaughton-Cassill suggests. “Or watch Lincoln. Or listen to Hamilton. Our democracy has been navigating challenges for a long time.”

It might seem counterintuitive, but exploring history’s most chaotic periods can offer solace during bleak news cycles. The world isn’t ending, even if online narratives make it seem that way.

Dedicate Time to a Cause That Matters to You

The news can be distressing because it often leads to compassion fatigue. Witnessing global suffering naturally sparks an overwhelming urge to help everyone simultaneously, leaving you drained and ineffective. A more practical approach is to focus on one issue that deeply resonates with you and take tangible steps to address it.

Volunteering for a cause alongside others, rather than consuming news in isolation, can alleviate feelings of helplessness. McNaughton-Cassill notes that humans thrive on connection, and collaborating with others on meaningful issues can make challenges feel less daunting. “Media coverage of tragedies can leave you feeling powerless,” she says. “But being physically present with others allows you to act and build bonds through shared efforts.” Just ensure you focus on one cause at a time and avoid overcommitting.

Prioritize Self-Care

Regardless of the source of your stress, prioritizing healthy habits can make a significant difference. Caring for your body by eating balanced meals, ensuring you get the recommended hours of sleep, and staying physically active can greatly enhance your overall health.

It’s equally important to nurture your emotional well-being when news-induced anxiety feels overwhelming. When negativity creeps in, meet a friend for a casual, non-political chat, or immerse yourself in a book—fiction or nonfiction—that steers clear of current events. The key is to tune into your emotions and address your needs as they arise.

Practice Releasing Control

During times of heightened chaos, constantly refreshing the news can create a false sense of control. “Scrolling through updates might make you feel like you’re managing the situation,” McNaughton-Cassill explains. However, obsessively checking headlines won’t prevent negative events or make them less intimidating when they occur.

Life is inherently uncertain, and embracing this reality allows you to engage with the news from a balanced perspective—neither overly reactive nor indifferent. “None of us truly have control,” McNaughton-Cassill notes. “Stepping away for an evening, a day, or even a weekend won’t alter the ultimate outcome.”