Let’s be honest — it’s tough out there. Open any news site, scroll through social media, or even walk past a TV at the gym, and you’ll be hit with a wave of negativity: economic uncertainty, political division, climate disasters, crime reports, social injustice. It's not your imagination — the world feels louder, angrier, and more overwhelming than ever.
While staying informed is important, too much exposure to negative news can take a real toll on our mental health. Psychologists even have a name for it: doomscrolling — the compulsive consumption of bad news. It's linked to higher levels of stress, anxiety, and even feelings of helplessness.
So, what can we do when it feels like the world is on fire and there’s no escape from the flames?
Here are a few practical ways to protect your peace without burying your head in the sand:
1. Be Selective About Your Sources
Not all news is created equal. Some outlets are built to inform, while others are built to provoke — and often, it’s the latter that dominates our feeds. Choose reputable, balanced sources and avoid the sensationalist headlines. Consider setting limits: maybe you check the news once a day from a trusted site and skip the algorithm-driven rabbit holes.
Tip: Sign up for a daily newsletter like The Skimm, 1440, or BBC’s News Briefing — short, factual summaries without the emotional overdrive.
2. Limit Exposure — Schedule It If You Must
You don’t need to know everything the minute it happens. The 24/7 news cycle thrives on urgency, but most of it isn't immediately relevant to your daily life. Set boundaries. Avoid checking news first thing in the morning or right before bed — those are sacred times for your mind to reset.
Try This: Designate a 15-minute window once a day to catch up on news, then move on with your day.
3. Be Aware of Emotional Triggers
Notice how you feel after consuming certain types of news or following certain accounts. If you're left feeling angry, hopeless, or scared, that’s your cue to step back. You’re allowed to mute, unfollow, or unsubscribe — even from people you like — if their content adds more stress than value.
4. Fill the Gaps With Positivity
Once you reduce your intake of negative content, you’ll have more room to intentionally add in what lifts you up. Follow creators, accounts, or channels that inspire, educate, or simply make you smile. Whether it’s nature photography, comedy, or thoughtful commentary — positivity is out there, you just have to seek it.
5. Engage, Don’t Absorb
If a piece of news truly upsets you, ask yourself: What can I do about it? That might mean donating to a cause, voting in a local election, or simply having a meaningful conversation. Taking small actions is empowering. But passively absorbing wave after wave of bad news will only leave you feeling powerless.
6. Practice Digital Detox
Even a 24-hour break from news and social media can recalibrate your nervous system. Try spending a day each week disconnected, or designate certain hours in the evening as “screen-free.” Reconnect with hobbies, call a friend, or go outside — anything that reminds you there’s more to life than headlines.
7. Remember: Bad News Doesn’t Mean a Bad World
The media spotlight often shines on the worst moments, not the quiet good happening in between. People are still helping each other, creating beauty, solving problems, and spreading kindness every single day — it just doesn’t always make the news.
Final Thought:
The goal isn’t to be ignorant — it’s to be intentional. You deserve peace. You deserve clarity. And you absolutely have the right to tune out the noise, take a breath, and focus on what you can control.
Your mental health isn’t selfish. It’s survival.