Finding Balance in a 24/7 News Cycle: How to Stay Informed Without Feeling Overwhelmed

You wake up, reach for your phone, and before you’ve even sipped coffee, you’re scrolling through the latest headlines. Another disaster, another crisis, another heated debate. Your heart sinks. You haven’t even started your day, yet you already feel drained.

Sound familiar?

In today’s world, we have instant access to news 24/7. While staying informed is important, consuming too much negative news can take a real toll on our mental and emotional well-being. Research shows that constant exposure to distressing news can increase anxiety, stress, and even feelings of helplessness. A 2023 study by the University of Melbourne found that 67% of Australians feel overwhelmed by the sheer volume of news available.

But here’s the good news: You don’t have to disconnect completely to protect your well-being. By creating healthy boundaries, you can stay informed without letting the news control your emotions.

Is Your News Consumption Affecting Your Mental Health?

Not sure if your relationship with the news is unhealthy? Ask yourself:

• Do I feel anxious, stressed, or hopeless after reading the news?

• Do I compulsively check for updates, even when it interrupts work, family time, or sleep?

• Do I struggle to focus on other tasks because I’m preoccupied with current events?

• Do I avoid the news entirely because it feels too overwhelming?

  
  

If you answered yes to any of these, you might be experiencing news fatigue—a growing phenomenon where excessive exposure to negative news leads to emotional exhaustion.

So, how can you regain control while still staying informed?

1. Set Healthy Boundaries Around News Consumption

It’s easy to get caught in an endless loop of news updates, but setting limits can help you stay balanced. Try:

• Scheduling news check-ins—Set specific times during the day (e.g., 15 minutes in the morning and evening) rather than constantly consuming news.

• Avoiding news before bed—Exposure to distressing content can affect sleep quality and increase anxiety levels.

• Turning off unnecessary notifications—Breaking news alerts can be overwhelming, so consider switching them off.

• Limiting doomscrolling—If you find yourself endlessly scrolling social media for updates, set a timer to prevent overconsumption.

2. Choose Your News Sources Wisely

Not all news is created equal. Sensationalist headlines and misinformation can heighten anxiety and make events feel more overwhelming than they are. Instead:

• Choose credible sources like the ABC, SBS, or The Guardian.

• Avoid clickbait-driven news that thrives on fear and outrage.

• Consider following solutions-focused journalism, which highlights positive changes and progress in the world.

  
  

3. Balance Your Media Diet

Just like a healthy diet includes a variety of foods, a healthy media diet includes uplifting, inspiring content alongside hard news.

• Seek out positive news stories that showcase acts of kindness, resilience, and community support.

• Follow social media pages that share good news, mental health tips, or mindfulness practices.

• Engage in non-news content that brings you joy—whether it’s music, podcasts, books, or creative hobbies.

  
  

4. Engage With News in a Meaningful Way

Feeling powerless after reading the news? It's incredibly common. But instead of absorbing distressing information passively, try turning concern into action.

• If a news story upsets you, ask yourself: What can I do? Whether it’s donating to a cause, signing a petition, or volunteering, even small actions can create a sense of empowerment.

• Talk about current events with intention—Healthy discussions with friends or a counsellor can help you process emotions rather than bottling them up.

• Remind yourself that you don’t need to know everything—It’s okay to take breaks and focus on the things you can control.

  
  

5. Prioritise Your Mental Wellbeing

Your well-being should always come first. If the news is making you feel anxious, stressed, or hopeless, permit yourself to step back. Taking breaks from the news isn’t ignorance—it’s self-care.

Remember: You can be an informed, engaged citizen without sacrificing your mental health.

Need Support Managing Stress and Anxiety?

If the news is impacting your emotional well-being, you don’t have to navigate it alone. At Rebuild Together Counselling, Pam offers compassionate, tailored support to help you manage anxiety, build resilience, and regain a sense of balance.

Book a session today at Rebuild Together Counselling and take the first step towards a healthier, more empowered approach to life.

Free Consultation session