Q: I want to stay informed, but the news cycle feels like a fire hose lately. Every time I scroll, I feel more anxious. Is there a healthy way to keep up without getting overwhelmed?
A: You are absolutely not alone in feeling this way — staying informed without burning out is a real balancing act these days. And the truth is, your brain (and your body) weren’t built to take in a constant stream of stressful updates.
Here’s the thing: When you’re constantly checking the news, your brain stays on high alert. That kind of hypervigilance activates your stress response — your heart rate picks up, your muscles tense and your mind races. Do that often enough, and it can take a toll on your mental and physical health.
How can we stay engaged with what’s going on in the world and protect our peace of mind? Start by being intentional. Choose one or two trusted news sources and check them at set times during the day — maybe once in the morning and once in the evening. That way, you’re staying informed without letting headlines hijack your entire day.
It also helps to decide what kind of news you want to follow. Are you focused on local events? Health updates? Global politics? You don’t need to be an expert on everything — and you definitely don’t need to absorb every single breaking alert.
Local news sources still provide brief updates of global topics so are good to follow to stay up-to-date. Be mindful that social media algorithms intentionally keep your newsfeed full of topics that strike a nerve in order to keep you engaged. So if you’re obtaining all of your news from social media, you will likely end up more anxious than if you just followed a news source directly.
And give yourself permission to take a break. Seriously. A media detox — even just for a weekend — can reset your nervous system. Use that time to get outside, connect with people you care about or just do something that doesn’t involve a screen.
Finally, if you find yourself feeling overwhelmed or helpless after reading the news, try to channel that energy into something active. Donate, volunteer, vote, have a conversation — anything that reminds you that you’re not powerless.
Staying informed is important, but not at the cost of your well-being. Take care of your mind like you’d take care of your body — with limits, rest and a little grace.
Dr. Jennie Mahaffey is the medical director of psychiatry at Erlanger and a member of the Chattanooga-Hamilton County Medical Society.