Understanding News Fatigue and Effective Coping Strategies

Lately, it might feel like every time you check the news or scroll through social media, there’s a new headline that makes your heart sink. The world feels chaotic, and it can be hard to look away. You might notice your thoughts speeding up, your chest feeling tight, or a constant sense of unease in your body.

You’re definitely not alone—the emotional weight of everything happening right now is real. Many people are feeling overwhelmed, exhausted, and mentally drained. From devastating natural disasters to the heightened tensions around the recent presidential election, it’s a lot for our nervous systems to handle. This goes beyond just feeling “tired of the news”, it is referred to as ‘news fatigue’. News fatigue is that mental and emotional burnout that comes from being constantly exposed to distressing information.

And it’s not necessarily a bad thing. Feeling this way can actually be your body’s way of signaling that you might need a break from absorbing new information. 

Why 'News Fatigue' happens

In light of recent political developments and administrative policies, many of us are experiencing a deep and very real sense of fear. This is not just a reaction to the news, but in response to the potential for tangible harm to ourselves or our communities. Fear is a powerful emotion, and when it builds up, it doesn’t just affect how we feel, it changes how we think. When we’re constantly exposed to scary, heavy headlines, our brains go into survival mode. It gets harder to focus, think critically or reflect on what we actually believe. We might start catastrophizing, spiraling into worst-case scenarios, or even tuning out completely. These are called ‘cognitive distortions’, and they’re common in depression and anxiety, or in moments of high stress or trauma. You might notice all-or-nothing thinking (“everything is doomed”), jumping to conclusions or constantly bracing yourself for the next bad thing. It’s a natural survival instinct, trying to keep you safe, even if it isn’t always helpful or comforting. 

Fear doesn’t stay still. When unaddressed, it often morphs into anger, overwhelm and exhaustion. Over time, these intense emotions can pile up and lead to feelings of helplessness or even emotional paralysis. Especially when we feel like we have no control over what’s happening around us. Additionally, anxiety keeps us scrolling - our minds crave information to reduce this uncertainty. However, during moments of chaos, no amount of headlines can actually ease that anxiety. Instead, we get caught up in a loop: the more we scroll, the more overwhelmed we feel. And in this hyperconnected world, we are not just dealing with our stress, we’re picking up on everyone else’s stress too. Our exposure goes beyond perceived threats to us, as we have access to the emotions of thousands of people we’re connected to online. Humans are wired to be attuned to others' emotional states. Hence, when our social feeds and group chats are full of fear, rage and heartbreak, we absorb it, whether we mean to or not. That emotional contagion can make us feel maxed out before our day even starts. 

And since fear makes us more reactive and reduces our cognitive abilities, we’re more likely to adopt other people’s opinions or emotional responses, especially if they’re coming from people we see as leaders or allies. 

Tips to reduce ‘News Fatigue’

Constant absorption of these harmful news headlines can create a massive shock to your nervous system, coupled with intense emotions like crying, shallow breathing or lashing out. Other after effects can be exhaustion, difficulty sleeping, heightened anxiety, or dissociation which exacerbates news fatigue. Staying informed about current events is crucial but it is equally essential to safeguard your mental well-being during these moments. Here are some strategies to help you manage news fatigue: 

1. Set boundaries on News Consumption: 

Limit your exposure to news by designating specific times to check the news. For example, 10 minutes in the morning or evening. Avoid constantly checking updates, especially during moments of distress. Ask yourself whether frequent updates are beneficial to your understanding or well-being. This can help prevent getting trapped in negative cycles of information overload. 

2. Pause and Breathe:

When you notice your stress levels rising, take a moment to literally and figuratively breathe! Deep breathing exercises can help signal your body that you’re safe, giving a chance for your mind to reset. Whether it’s stepping away for an hour or taking a weekend break from the news entirely, allowing yourself these pauses is critical. Remember, when your system is taxed, stepping back is not avoidance, it is self-preservation. 

3. Limiting doom scrolling: 

If doom scrolling has become your norm, try to limit your exposure by creating strict time limits or unplugging from your phone at specific times. Consider swapping a constant news feed for alternatives like reading in-depth articles or following updates from reliable sources. Balancing your media consumption with non-political news can help prevent your brain from fixing solely on negativity. 

4. Connect with others:

Our emotions are contagious, hence connecting with others can provide a vital emotional anchor. This could be through a supportive conversation at a dinner party or writing about your own experiences. Journaling can also help in reframing your narrative and rediscover a sense of agency. Moreover, stepping away from conversations solely online and engaging in real-life interactions can remind you that there’s a world beyond political unrest that thrives on human connection. 

5. Take Action: 

Taking action, whether through volunteering, donations or contacting officials can combat feelings of powerlessness in response to the news. Small actions in support of causes or communities can provide a sense of purpose and mitigate news fatigue. 

6. Meditate!

Mindfulness meditations, spending time in nature, or simply taking a walk outside can improve your mental health. Engaging in these activities can significantly reduce stress hormones and boost your mood. Meditation can help train your mind to return to the present moment. This can help dampen the stress levels and help you respond to news events with more clarity. 

7. Focus on what you can control: 

Instead of fixating on global news that is beyond your control, pay attention to the aspects of your life you can. Cultivate habits that empower you. This could be simply improving your immediate environment, nurturing personal relationships or establishing a routine that enriches your sense of stability and purpose. 

While the constant overload of fear, anger and helplessness from today’s news can feel never ending, this experience is much like the shock after a car accident. At first, the chaos can feel paralyzing, and it might seem that things will never go back to normal. But humans are built to adapt. Even when our emotions are at our highest, our minds and bodies have the capacity to recalibrate over time. Although the challenges currently are real and significant, this adaptability reminds us that we will not remain in this emotional state forever. By taking steps to care for ourselves and recenter our focus can help us navigate this period of time and eventually find a path forward.