Mindful News Consumption
Caring for Your Mental Health in an Information-Heavy World
By Amber Graham, pre-licensed counselor
It’s 6:00 a.m. and your alarm goes off. Before you’ve even stretched or poured your first cup of coffee, your hand might already be reaching for your phone. Notifications are waiting, and suddenly the headlines start rolling in. Crisis. Conflict. Political tension. By the time you’ve read the first few updates, you may already feel anxious or on edge.
In today’s world, keeping up with the news can feel like drinking from a firehose. For many of us, staying informed feels like a responsibility, whether for civic engagement or concern for our families, neighbors, and communities. But when stories of disaster and division are delivered nonstop through buzzing notifications and scrolling feeds, our nervous systems can quickly become overwhelmed. It can create a cycle of scrolling, also known as “doom scrolling”, leaving us feeling anxious, drained, or even helpless. Turning away can feel irresponsible, yet constantly absorbing more information can be exhausting.
When we oversaturate our brains with too much news, it impacts more than our mood and our body. Stress and anxiety trigger the “fight or flight” response system. When we stay too long in this mode, like after reading the news, it can lead to headaches, disrupted sleep, elevated blood pressure, or irritability. If left unaddressed, our nervous system can become flooded, leaving us feeling depleted, disconnected, or even burned out.
So what is one to do? The good news is we don’t have to choose between staying informed and being glued to our devices or protecting your mental health. One way we can find better balance is by practicing mindfulness to create healthier boundaries around news consumption and helping us regulate our mood.
What Is Mindfulness?
The American Psychological Association defines mindfulness as paying attention to what’s happening on inside you and around you in the present moment. Instead of getting caught up in reactions or stress, mindfulness helps us take a moment to pause, notice, and respond with more intentionality. Mindfulness practices have been proven to be a helpful practice to help alleviate symptoms of anxiety and depression and also can help with stress management. Here is how we can apply some of these principles to our news and media consumption habits.
Strategies for Mindful News Consumption
1. Check in with yourself first.
Before opening a news app or social media, take a moment to pause and notice how you’re feeling. Ask yourself: Do I have the capacity to take in new information right now? Am I already feeling stressed or depleted from something earlier that day? If you are not in a space to absorb new information, give yourself permission to wait until you feel more grounded. You matter, and we can’t pour from an empty cup
2. Pick one or two topics you are passionate about
Each of us may have a topic or current event that we are passionate about keeping up with. We are also human and cannot be expected to keep up with everything. Instead, pick one or two issues you care deeply about. Limiting your focus helps reduce feeling overwhelmed and allows you to engage with purpose, rather than out of habit or anxiety. This way, your energy goes toward what truly aligns with your values.
3. Set time boundaries.
Be intentional about when and how much news you consume. Things you could do include setting a timer for 15 minutes, limiting yourself to certain times of day, like in the morning and at the end of the day, or using the screen time features on your device. Protecting your time is an act of self-respect. Doing so allows us to free up space for restorative activities like movement, connection, or rest.
4. Choose reading over scrolling or watching.
Short clips and reactive commentary are designed to trigger emotions, sometimes even more than the news itself. When you read the news instead, you control the pace. Reading allows you to absorb information in your own voice and gives you space to notice your reactions. Pair this practice with grounding strategies, like a few slow deep breaths, to regulate your nervous system.
5. Refill yourself after consuming news.
When you step away, honor that break. Do something nourishing for yourself, like taking a walk, calling a friend, listening to music, or spending time in nature. These little resets help you digest what you’ve read without letting it take over your whole day.
A Final Note
In an age of constant updates, staying mindful of how we interact with the news is an act of self care. The world will keep turning whether you check the news every hour or just once a day, and the headlines will still be there when you return. You deserve to feel informed without feeling overwhelmed. By checking in with yourself, setting healthy boundaries, and replenishing your energy, you can approach the world with more clarity, resilience, and compassion not just for yourself but others too.
Amber is a Pre-Licensed Professional Counselor with extensive training in Cognitive Behavioral Therapy, Mindfulness practice, and Narrative Therapy. She specializes in the treatment of anxiety, depression, stress management, and work with the LGBTQ+ community. She is currently accepting new clients at the Naperville location as well as telehealth.
