By Contributor,Noma Nazish

Copyright forbes

News anxiety refers to emotional distress caused by repeated exposure to negative or overwhelming news content.

Knowing what’s going on in the world is important, but the endless stream of push alerts, TV coverage, and social media updates, especially about stressful events beyond our control, can leave us feeling overwhelmed.

Our stress response system was built to protect us from immediate, localized threats, not the chronic exposure to collective trauma and crisis delivered by today’s 24/7 news cycle, says Dr. Jenna Glover, psychologist and chief clinical officer at Headspace. “Over time, this keeps our stress response switched on, leading to anxiety, compassion fatigue, and emotional numbing.”

On top of that, our brains have limited capacity for memory and attention. So when we’re bombarded with rapidly shifting narratives, contradictory information, and emotionally-charged images, the prefrontal cortex—the part of the brain that helps us think clearly and regulate emotions—struggles to keep up, Dr. Glover explains.

This may show up as mental fatigue, racing thoughts, irritability, hypervigilance, or constantly feeling on edge. It can also trap us in a negative thinking loop, contributing to feelings of depression and hopelessness.

While we can’t control the headlines, the good news is, we can control how we respond. Next time a news story stirs up distress or anxiety, try these coping strategies that therapists use themselves to protect their mental health while staying informed:

Set Clear Boundaries

“I remind myself that constantly consuming news doesn’t actually make me safer or more informed,” says Ross Kellogg, licensed marriage and family therapist based in San Diego.

Kellogg shares that he checks the news only once or twice a day from trusted sources. “Outside of that window, I give myself permission to disengage,” he says. “Boundaries like these help me stay informed without being consumed.”

Take The Two-Question Test

“I’ve developed what I call the ‘two-question test’ to manage news anxiety,” says Eliana Bonaguro, licensed mental health counselor specializing in anxiety and OCD. “Whenever I feel overwhelmed, I pause and ask myself: ‘Is this productive or non-productive worry?’ And then, ‘is this something I can act on right now, or is it outside my control?’ If it’s something that I can’t act on right now that means it’s non-productive and I shift my focus to something else,” she explains. “This keeps me grounded and helps me avoid catastrophizing,” says Bonaguro.

“I also counter attention bias, which is our tendency to notice the bad more readily and discount the positive, by deliberately seeking out constructive or hopeful stories,” she adds.

Try Zooming Out

Focusing too much on the negative can create tunnel vision, amplifying stress and anxiety. To counter this, Baltimore-based therapist Alexandra McNulty practices what she calls “zooming out.”

“I name the emotions I’m feeling in response to the news then ask myself what else is there—the sound of birds outside, the touch of my dog, the people I care about. It’s not about ignoring what’s out there, it’s focusing on what else is out there,” she notes.

Do Something Restorative

Carve out some time every day to do things that help you unwind. It could be going for a walk, reading, journaling, spending time with loved ones, or anything else.

“I carry a coloring book and markers wherever I go,” says Jocelyn Chamra-Barrera, licensed therapist and clinical director at Christi Center, Texas. “Coloring helps me stay grounded and gives me a creative outlet. Even just five minutes of coloring at the end of the night makes a real difference in how I feel,” she says.

Ditch Doomscrolling For Action

“If a story is particularly heavy, I’ll take one small action aligned with my values, like donation, advocacy, or community care, to turn helplessness into empowerment,” says Marisa Ronquillo,

licensed California therapist specializing in trauma and PTSD.

Psychotherapist and grief specialist Karissa Provost takes a similar approach. “Giving back to my community helps reassure me that I’m doing my part to make the world a better place, even if it’s in small ways,” she says.

Keep A Worry Journal

“I keep a small journal by my bed to write down what I’m anxious about,” says licensed clinical social worker Edie Stark.

“I don’t try to fix it or change it, just the act of writing it all down helps soothe racing thoughts,” she shares. Research backs this up, suggesting that journaling may help reduce anxiety symptoms and process emotions more effectively.

Do Jumping Jacks (No Really)

“If I start to feel anxious after reading the latest headlines, I do a quick set of jumping jacks, squat jumps, and mountain climbers,” says Hilary Goulding, dual licensed marriage and family therapist in Colorado. The science behind this is that short, intense bursts of exercise help reset the body’s stress response system by releasing pent-up energy and tension.

Avoid Social Media As A News Source

Orlando therapist Lauran Hahn makes a point to never check the news on social media. “Clicking on one stressful or tragic story can flood your feed with similar content, creating a cycle of exposure that intensifies anxiety,” she notes.

Listen To Your Body

“I check in with my body, noticing my breath and posture,” says licensed therapist and yoga instructor Rebecca Kase. For example, “if my shoulders are creeping up to my ears, I take three intentional exhales to send a signal of safety to my system. It doesn’t change the world, but it helps me come back to myself so I don’t spiral,” she explains.

Find The Third Side Of The Story

“I remind myself that there are usually three sides to every story—two polarized accounts of an event, and the truth, which balances multiple complex factors,” says Dr. Vanessa Kennedy, director of psychology at Driftwood Recovery Center, Texas. The idea is that avoiding black-and-white thinking can help create a mental buffer between a potentially triggering news story and your emotional reaction.

Finally, if your emotions still get the best of you, hold space for whatever you’re feeling without judgment, says Dr. Glover. Worry, sadness, even numbness are all natural responses to hard things. That said, if news-related stress and anxiety start interfering with your ability to function, it’s important to seek professional help asap.

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