"Growing up, I was taught that watching the news was the best way to keep up on current events locally and around the globe. Yet, the adults in my life failed to realize that staying informed often comes at a cost to your mental health. Our world is filled with negativity and uncertainty, and the current news climate does nothing to assuage our fears. Because of this, we end up either wanting to shy away from consuming it completely or letting it destroy our peace and well-being.
Needless to say, this got me thinking: Is there a way to balance staying informed with your mental health? I tapped experts to find out once and for all. Ahead, their answers to this question and practical advice for consuming the news while protecting your peace.
1. Set boundaries around your news consumption
According to Dr. Nicole Cain, ND, MA, a Clinical Psychologist and Naturopathic Physician, the nature of the 24-hour news cycle has made it increasingly difficult to protect your mental health. The news now permeates every facet of our lives, and this constant overload can be incredibly overwhelming. To pour salt in the wound, Dr. Cain also explained that news outlets often sensationalize headlines to keep people clicking and tuned in, thus creating a cycle of repeated exposure to the most upsetting and extreme stories.
This is why Licensed Psychotherapist and Certified Trauma Therapist Janet Bayramyan, LCSW, recommends setting boundaries around your news consumption. So, allocate 20-30 minutes at the same time every day to catch up on news events. Although this time slot can be whenever you want, Bayramyan stressed avoiding reading or watching the news at least an hour before bed. This will prevent triggered stress or other emotions from disrupting your sleep. “Staying informed is important, but not at the expense of your well-being,” Bayramyan explained. Setting boundaries will keep you in the know without the accompanying feelings of dread, fear, anxiety, or hopelessness.
Nicole Cain, NA, MD
Dr. Nicole Cain is a leading expert in trauma-informed clinical psychology and Naturopathic Physician who approaches mental health from a medical, holistic, and psychological standpoint. She’s been a pioneer in integrative approaches for mental and emotional wellness for over 10 years, and is the author of acclaimed 2024 novel Panic Proof.
Janet Bayramyan, LCSW
Janet Bayramyan is a Licensed Clinical Social Worker, Psychotherapist, and Trauma Specialist. She has over 8 years’ experience and specializes in self-development, giving individuals the tools to hold their own pain and heal.
2. Be selective with and vet your sources
Given that news stories are interwoven through a variety of sources, discerning fact from fiction is sometimes easier said than done. How do you know what’s real and what’s dramatized, and how can you be sure the information isn’t biased? According to Holistic Healer and Founder of wellness company MASAH Emily Pogany, it comes down to vetting your sources. “If they’re showing bias or only presenting one side of a conflict, that’s your cue to bounce,” she explained. “While almost all news sources, from TV news networks to social media, will lean one particular way, there still needs to be some aspect of neutrality.”
Instead of seeking stories from outlets that rely on clickbait headlines or fearmongering in their reporting, Founder of Productive Wellness Platform Cacti Wellness, Kira Jones, suggests finding sources that share all sides of the story and explain what the details actually mean. Her go-to source is the UNBIASED Podcast by Jordan Berman. Likewise, Jones also recommends fact-checking the information by going straight to the source. “When you watch a press conference or read a transcript yourself, you can form your own opinion based on the information,” she said. This will give you the full picture of the story and prevent you from spiraling. And if you can’t do that, viewing the same story on different outlets also works.
Emily Pogany
Emily Pogany is an Intuitive Holistic Healer and Founder of spiritual company and wellness brand MASAH that offers Pogany’s signature Chakra Caramels to help balance each of the 7 chakras while indulging without guilt.
Kira Jones
Kira Jones is the Founder of Cacti Wellness, a productive wellness platform designed to help maximize time, energy, and potential without over-complicating self-care. Using her backgrounds in fitness, productivity, and mental well-being, Kira makes wellness accessible for all and has been featured in publications such as Marie Claire, Forbes, and New Beauty for her work in the wellness world.
3. Don’t be a passive news consumer
Raise your hand if you feel like a deer in headlights after watching or reading the news. The current news climate often renders consumers speechless and paralyzed by fear and uncertainty about the future, which can trigger feelings of anxiety, depression, and hopelessness. According to Dr. Cain, though, there’s an antidote for that. “Instead of passively consuming the news, look for ways to take action,” she said. For example, if a story about the rising homeless population affected you, volunteer at a shelter and implement habits that minimize your risk of losing your home since it can happen to anyone. “Whether it’s donating to a cause, volunteering, or simply having a meaningful conversation with someone, taking action can help you feel more empowered and less helpless,” Dr. Cain explained.
4. Understand why you’re tuning in
Although the news is meant to be used as a tool for gathering information, Somatic Practitioner and cofounder of Soulsway Practice Alexis Artin says it can also be used to invite personal distress into your life. I know what you’re thinking: Why would anyone want to self-sabotage like that? But the truth is, sensationalized reporting—even when it’s negative—triggers a dopamine response in the brain that can be addicting. Plus, society loves to gossip and vent, and the news gives us prime material to talk about.
The problem with constantly harping on negative topics is that it can seriously distress your mental health and well-being. This is why Artin implores you to understand why you’re tuning into the news in the first place. So ask yourself: What need of mine is being fulfilled from consuming the news? If you’re using it as an information-gathering tool, great! If not, recognize that your behavior is normal and nothing to be ashamed of, and set firm boundaries with your consumption. According to Artin, doing this will allow you to take what you need from the news without letting it hijack your mental health.
Alexis Artin & Janelle Marra
Alexis Artin and Janelle Marra are Somatic Practitioners and the cofounders of Soulsway Practice, a digital wellness platform that combines movement, meditation and somatic science with trusted coaching frameworks to bridge the gap between the heart, body, mind, and soul.
5. Learn how to ground yourself
We live in a society that glorifies hustling, and this daily grind makes it inherently harder to be in tune with and correctly identify our emotions. However, learning how to take stock of and pay attention to your emotions is key. Janella Marra, Somatic Practitioner and Artin’s cofounder of Soulsway Practice, recommends doing a body and nervous system check-in before, during, and after news consumption. “News hits differently when your nervous system is grounded versus when it’s already activated,” Marra explained.
The good news is that there are tons of ways to ground yourself by implementing healthy habits into your daily life. Marra is a fan of techniques like deep breathing, stretching, or shaking out your body. Meanwhile, Pogany advocates for meditation, red light therapy, walks in nature for fresh air and sunshine, and reading. “At the end of the day, we create safety and security from within,” Pogany said. Regardless of what you choose to do, these practices will make it easier to self-soothe during times of stress and help prevent the news from affecting your mental health.
6. Make sure you’re consuming positive, feel-good content, too
The current news climate often feels very dark, which is why consuming positive, feel-good content as well is non-negotiable. It helps protect your sanity and well-being. “For every negative story you read, seek out something uplifting or inspiring,” Dr. Cain said. While she’s a fan of using resources like Good News Network and Some Good News to do this, Marra says inspirational reading, talking to a loved one, listening to music, or doing something sensually pleasing also works. It’s all about coming back to yourself and rebalancing, and this will make you a more mindful news consumer. And according to Dr. Cain, shifting your focus to something positive and uplifting will help “your nervous system transition out of fight-or-flight mode and back into rest-and-digest mode.”
7. Give yourself permission to take breaks
There’s a common misconception that not tuning into the news makes you ignorant, but the reality is actually anything but. Prioritizing your mental health and protecting your peace is everything in a toxic news climate that’s practically impossible to escape from. Similar to how we use work PTO to refresh and reset, giving yourself a break from the news from time to time lets you recalibrate. We all deserve to get a little lost sometimes, and there is absolutely nothing wrong with that.
That being said, knowing when to take a news break is key. Before clicking on a headline, Dr. Cain suggests asking yourself if the information is something you need to know right now and whether knowing it will help you take meaningful action. “If the answer is no, give yourself permission to skip it.” Additionally, Marra says that you should take a break whenever you feel yourself spiraling. This indicates that you’re not in the right headspace to process information, and tuning in will only cause you more distress. “The world will keep turning even if you don’t read every update,” Marra said simply. “Prioritizing your mental health isn’t ignorance; it’s sustainability.”
When it comes down to it, prioritizing your mental health is just as important as staying informed. Yes, the news cycle can be exhausting, but you don’t have to take on all the problems in the world. Instead, focus on what you can control by taking action to assuage your fears, and remember that there’s still good in the world, too. If you’re informed enough and are protecting your peace, that’s all that matters at the end of the day.
Arianna Reardon, Contributing Writer
Arianna is a Rhode Island native, professional blogger, and freelance writer. She’s passionate about helping women develop healthy relationships with money, become financially independent, and invest in themselves for the future. Arianna is a firm believer in going after what you want, taking time to stop and smell the roses, and the importance of a good cocktail.