How to cope with news anxiety

What is news anxiety?

News anxiety – also sometimes called media stress, news overwhelm, and news overload – was first discussed by psychologists in the early 1990s, when 24-hour rolling news became a phenomenon on television. Today, the news sits in our pockets, bags, and desks, via smart devices and laptops, making it hard to avoid.

Social media has further changed how we engage with news sources, with studies showing that over half (52%) of UK over-16s use social media platforms as a news source.

News can cause us to feel an array of emotions, including happiness, anger, sadness, overwhelmed, and can make us upset.

Social media and news coverage often features negative reports and stories. Negative news generates increased levels of cortisol in our bodies – your body’s main stress hormone – leading to heightened levels of anxiety which we are not designed to sustain at chronic levels. This can lead to potential physical and mental health problems, or unhealthy habits including:

• ‘Doom-scrolling’ websites and social media feeds
• Checking your phone or other devices every few minutes
• Inability to focus or concentrate on tasks
• Increased sense of hopelessness
• Withdrawal and social isolation.

How can you reset your relationship with the news? 

Focus on what you can control

Much of what happens in the news is beyond your immediate control, but remember that you are not powerless, and every person can bring about change – whether that’s helping a neighbour, supporting a local charity, or writing to your MP. This has a double benefit of not only helping your own mental health, but through the power of community, the people around us too.

If you’re feeling anxious, angry, or upset, think about the things you can control in your life.

Contribute to a cause you care about

Contributing to a cause you care about is one way to combat the overwhelming negativity of the news. When you feel hopeless, look for ways that you can help. This is beneficial for our own mental health and remember: small actions can make a big difference when we work together. For example:

• You could start or contribute to a fundraiser to help those affected by wars or natural disasters. There are charities working on the ground in areas affected by conflict and disaster, often letting contributors know how their money is directly making a difference
• You can directly contact your local council representative or MP and let them know that this is an issue you care about
• For a more hands-on approach, if you’re able to lend a little time to a cause, find a local charity directly working on an issue you care about. This might include contributing to environmental cleanup, helping people experiencing homelessness, or simply lending a hand in your local community.

Recognise who profits from your outrage

It’s worth keeping in mind that much of what we see online, in newspapers, and on TV is influenced by bias and shaped to capture attention. Many studies suggest that social algorithms often amplify content that provokes strong emotional responses – especially anger, outrage, or negative affect – because it tends to generate higher engagement (shares, comments, reactions). The degree of amplification depends on platform design, user behaviour, and what content users already engage with.

Once we understand that much of the content we see – especially on social media – is presented in ways that encourage engagement by triggering strong emotional reactions, we can take steps to counter this:

• Bear in mind that news reporting can be shaped around perspectives and priorities, and may not always present the full picture. Sometimes stories can emphasise certain details or overlook others which shape how we understand events.
• Seek alternate reporting from different news sites and check tools for checking media bias based on political affiliation. You can search for news providers which offer balanced reporting and clearly marked bias and affiliations, while fact-checking websites help to further combat misinformation and biased reporting
• Similarly, avoid social media for news reports. Instead, go straight to the source, and check multiple sources for conflicting reporting
• If you do use social media, you can block keywords related to news stories that you might find distressing or triggering.

Only check your phone at certain times of the day

Reading the news and social media compulsively is often a habit, and you may find it challenging to take a break or have a digital detox. If you struggle at not looking at your phone, you can try:

• Keeping it in another room
• Turning off notifications, particularly for news apps and websites, or social media apps
• Choose set times of day when to check the news, so that you limit the opportunity to scroll continuously
• Avoid news before you go to bed, as it can fuel anxiety or restlessness and affect your ability to sleep
• Switching your phone off.
• Using a site-blocker to control the hours you can visit certain websites including news sites
• Turning off pop-up notifications on social media
• Setting your phone and computer to offline mode when focusing.

Choose how you respond to distressing news

Distressing news can be very upsetting, but you can decide how to respond. You could:

• Talk to a friend or loved one about how you’re feeling
• Take time out to balance the effect of the news by doing something restorative, affirming and uplifting, and which gives you hope. This could be listening to music, journalling, or getting involved in your favourite hobby
• Practice mindfulness or meditation to help reset your mind
• Step away from your phone and other devices for however long you need to
• Go outside for a walk or a run – any physical activity can help
• Get involved with a community activity to support something you care deeply about. This could even be related to news that has affected you, such as charity fundraising to support war refugees.
• Focus on positive news stories. Websites like The Good News Movement share only positive or uplifting stories, which can help to counter news fatigue and overwhelm.

Interrogate your thoughts

Challenge unhelpful thinking and put your thoughts on trial. You could ask yourself:

• Why do I feel this way?
• Am I catastrophising or assuming the worst possible outcome?
• Is this something I can control? If not, what can I do to help myself?
• What have I done before that makes me feel better when this happens?
• What haven’t I tried yet?
• News often reports the worst-case scenarios, and we tend to focus only on these. It is easy to forget, downplay, or dismiss the things you can do to help.

If something doesn’t work, try something else

We are all individuals, and we respond differently to stress. If you try something to help you manage your relationship with the news and it doesn’t work, try something else. What works for one person, may not work for you. You can always ask friends, family, and others whom you trust for what helps them to balance their wellbeing.

Ask for professional help when you need it

If you are finding national and global events or the news are negatively impacting your mental health, then you could speak with your GP who could refer you to professional support.

How to support children and young people with distressing news

Offering children and young people the opportunity to talk about what’s going on can start the conversation about how they’re feeling about the news and things that are happening in the world. It’s good to remember to:

• Establish the facts in a suitable manner
• Be clear that you are there to listen and support them with their feelings
• Encourage them to continue their normal healthy routines, as these will support their wellbeing, e.g. socialising with friends, etc.

Coping with news anxiety isn’t about avoiding the world – it’s about taking control over how you engage with it. By setting boundaries, questioning what you read, focusing on what you can influence, and prioritising your mental wellbeing, you can stay informed without becoming overwhelmed.

Small actions – whether contributing to a cause, practising mindfulness, or supporting young people in understanding the news – can make a meaningful difference. Be patient with yourself, try different strategies, and seek support when needed. Over time, you can cultivate a healthier, more balanced relationship with the news.