In this post, we're diving into a timely topic: How can we stay informed about the world while protecting our mental wellbeing? In my last blog, I mentioned that we’re living in “interesting times”—and for many of us, those times feel downright challenging. We're bombarded by news, much of it negative or filled with uncertainty, and it’s hard not to feel overwhelmed.

So, what’s happening in the world is hard, and it’s tough to avoid the constant pull to keep checking the headlines. You might have experienced it yourself—this cycle of doom scrolling, especially when negative news seems to be everywhere. It’s like we can’t help but check and see what’s next? We feel driven to stay informed, and to some degree, that’s a natural response.

The Root of the Pull to Consume News
Humans have evolved with something called a negativity bias. This means we’re wired to be especially attuned to negative or dangerous stimuli. Back in the day, it helped us survive by keeping us alert to threats, but in today’s world, this tendency can keep us locked in this cycle of anxiety as we try to stay on top of every news story.

That fear-driven impulse to stay connected to what's happening around us is an evolutionary tool—but in today's news cycle, it often feeds into feelings of sadness, anger, and uncertainty. So, how do we find a way to stay informed without getting sucked into a constant state of stress?

The Impact of Constant News Consumption
Here’s the thing: when we’re consuming news, especially upsetting news, it triggers our body’s fight-or-flight response. It activates our stress hormones—adrenaline and cortisol—and even if we’re reading about an event that’s happening miles away, our bodies respond as if we’re directly threatened. Symptoms like a racing heart, shallow breathing, or even stomach discomfort might be your body’s way of signaling that it's in a stressed state.

Recent research shows that just 14 minutes of news consumption can increase anxiety and depression symptoms. And the effects are even more pronounced when we feel helpless, like there’s nothing we can do to make a difference.

Social Media and the Addictive News Cycle
Another piece of the puzzle is how we access the news. If you’re relying on social media as a primary source of information, you’re tapping into an addictive system. Social media platforms are designed to keep you scrolling, with algorithms that push more and more headlines your way. This makes it hard to disconnect, and before you know it, you're trapped in a cycle of continuous checking and refreshing.

So, how do we balance staying informed with taking care of ourselves mentally and emotionally?

Protecting Your Mental Wellbeing
The first step is to be aware of what’s triggering you. There are so many issues in the world right now—some of us are deeply affected by equity or justice issues, others by global topics or concerns about work, immigration, and the economy. Notice what topics hit hardest for you. Understanding this is key, and from there, we can set some boundaries.

Choosing the Right News Sources
We also need to be mindful of the sources we’re relying on for news. If you’re using social media, you’re likely getting repetitive information filtered through an algorithm. Instead, aim for diverse and trustworthy sources that present a variety of perspectives. Take time to seek out sources you trust and stick with them.

How We Consume News Matters
Next, pay attention to how you consume the news. Watching footage, especially distressing footage, can increase stress. If possible, choose to read or listen to the news rather than watch it. And consider when you’re consuming the news: Are you catching up while lying in bed? Checking headlines while cooking dinner? How does it make you feel in those moments?

Your body will tell you when something isn’t sitting right—if your breath is shallow, your shoulders tense up, or you feel a knot in your stomach. That’s your cue to pause and check in with yourself.

Setting Boundaries Around News Consumption
One of the most important things you can do to protect your wellbeing is to set clear boundaries. That means creating times when you’re not engaging with the news at all. A great place to start? The beginning and end of your day. I recommend a phone-free morning and evening routine. Your phone should not be the first thing you touch when you wake up or the last thing you look at before going to sleep.

We also need to set boundaries around meal times. Try having device-free meals, where you focus on nourishing your body and enjoying connection with others instead of mindlessly scrolling.

Taking Action to Feel Empowered
Another way to reduce anxiety is to move from feeling helpless to feeling empowered. When you care about an issue, take action. Whether it’s joining a group, volunteering, or simply making a phone call to an advocate, getting involved will help you regain a sense of control and purpose.

The Power of Both/And Thinking
One mindset that I’ve found helpful is both/and thinking. In other words, the world might be tough right now—yes, we’re facing challenges—but that doesn’t mean we can’t also make space for positivity. There’s hardship, AND we can still find joy. There’s uncertainty, AND we can still nurture relationships and care for ourselves.

So, how do we tap into that positivity? It starts with simple daily routines—whether it’s connecting with friends, moving your body, or engaging in creative hobbies. Expressing gratitude for the small things in life, like a beautiful sunset or a kind word from a friend, can shift our focus toward the good that still exists in the world.

Building Your Daily Wellbeing Routine
To close, I want to emphasize the importance of solid daily wellbeing routines. You might already have practices that help you feel grounded—exercise, meditation, mindfulness, spending time in nature, or cooking. What matters is that these practices help buffer you from the stresses of the day. So, think about your day as having bookends: a calm, grounding start and a peaceful, nourishing end. Whether it’s through breathwork, journaling, or simply enjoying a quiet moment with a cup of tea, these practices create a foundation for balance, no matter what’s happening in the middle of your day.

Conclusion
The news can be overwhelming, and it’s easy to get sucked into the stress of it all. But by setting boundaries, staying mindful of how we consume information, and incorporating self-care practices, we can protect our mental wellbeing while still staying informed. And remember, you don’t have to go it alone—get involved in the issues that matter most to you, and always make time for connection and positivity.

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