When the News Feeds Your Anxiety: Understanding the Mental Health Impact of Constant Updates

In our hyper-connected world, staying informed has never been easier—or more overwhelming. From breaking headlines to constant social media updates, we’re bombarded with information 24/7. While being aware of current events is important, this constant exposure to negative news can take a significant toll on our mental health.

For many individuals—especially those with anxiety, depression, or obsessive-compulsive disorder (OCD)—the effects of news overconsumption can be far from harmless.

The Stress Response in Overdrive

The brain is naturally wired to respond to threats. When we encounter distressing news—stories of violence, illness, injustice, or disaster—our fight-or-flight response is activated. Even when these events aren’t directly happening to us, our bodies may still react as if they are. This can lead to physical symptoms such as increased heart rate, muscle tension, irritability, and sleep disturbances.

Over time, chronic exposure to upsetting content can contribute to heightened anxiety, intrusive thoughts, and difficulty regulating emotions. For those with existing mental health conditions, the impact can be even more pronounced.

The Impact on Specific Mental Health Conditions

• Anxiety Disorders: The uncertainty and negativity portrayed in much of today’s media can fuel worry and anticipatory fear. Clients often report feeling “on edge” or constantly expecting something bad to happen.

• Depression: For individuals with depression, repeated exposure to troubling news stories can reinforce hopelessness and pessimism. It can make the world feel darker and more overwhelming, reducing motivation and increasing withdrawal.

• Obsessive-Compulsive Disorder (OCD): Those with OCD may experience intensified obsessions and compulsions, especially when news content aligns with their particular fears (e.g., contamination, harm, safety). Checking news sites can become a compulsive behavior, temporarily reducing anxiety but ultimately reinforcing the cycle.

  
  

  

  Doomscrolling: A Modern Coping Trap

  Doomscrolling—compulsively scrolling through negative news—is often driven by a desire for control or understanding during uncertain times. Ironically, the more we search for reassurance or answers, the more we feed our distress.

  What starts as a quick check-in can spiral into an hour-long session of exposure to fear-based headlines, upsetting imagery, and polarized commentary. This habit can leave us feeling more powerless and anxious than before.

  
  

  Setting Healthier Boundaries with News

  If you’re finding that the news is impacting your emotional well-being, you’re not alone—and there are ways to reclaim your balance:

  • Limit exposure: Set specific times to check the news—ideally once or twice a day—and avoid reading it right before bed.

  • Curate your sources: Stick to reputable outlets that focus on facts rather than sensationalism. Avoid getting your news primarily through social media.

  • Balance your input: Actively seek out positive stories or content that uplifts and inspires.

  • Check in with yourself: Notice how you feel before and after engaging with the news. If you feel worse, it might be time to take a break.

  • Replace scrolling with grounding: When the urge to scroll arises, try a mindfulness exercise, take a walk, or reach out to a friend instead.

    
    

  
  

  Therapy Can Help

  If news-related stress is interfering with your daily life, therapy can offer support. At our practice, we help clients develop coping strategies, build emotional resilience, and learn how to set healthy boundaries with technology and media.

  It’s okay to care deeply about what’s happening in the world. But your mental health matters too.