You’re just trying to have a quiet morning. Maybe even a hopeful one. You make your coffee, open your phone… and boom, breaking news.
Another crisis.
Another headline that sends your heart rate soaring. And suddenly, your body feels like it’s under siege before you’ve even had breakfast.
Sound familiar?
If you’ve been feeling tense, overwhelmed, or constantly on edge from scrolling the news or keeping up with current events, you’re not alone.
We’re living in a time where every push notification feels like an existential threat, and it’s creating a very real mental health strain—what we call news anxiety.
It’s not just stress. It’s a chronic sense of dread tied to the constant stream of global and political updates. And the worst part? You might feel guilty for feeling this way. Like you should be tougher. Like you should just “take a break” or “focus on the positive.”
But here’s the truth: news anxiety is not just in your head. It’s in your nervous system, your sleep patterns, your attention span, your emotional bandwidth. And you’re allowed to take it seriously.
Let’s walk through five common questions people are asking when they’re feeling overwhelmed by the world and wondering what therapy can actually do about it.
Why does the news make me feel so anxious all the time?
Because it’s designed to. That sounds cynical, but it’s true.
Most news outlets lead with what’s alarming, dramatic, or emotionally charged. Why? Because it gets clicks, keeps us hooked, and triggers our most primal instincts—the ones that scan for danger so we can stay alive.
In short, your brain is reacting exactly how it’s supposed to. The problem is that your body doesn’t know the difference between a tiger in the woods and a headline about a global disaster. So when you read the news, your fight-or-flight response kicks in—even if you’re just sitting on the couch.
That’s where news anxiety begins. It’s the constant input without enough time or tools to process what you’re taking in. It builds. It lingers. And over time, it can make you feel like you’re living in a state of permanent tension.
Therapy can help you understand and regulate that response. We’re not here to tell you to “just stop watching the news.” We’re here to help you figure out how to stay informed and sane at the same time.
Is it normal to feel emotionally exhausted after reading the news?
Yes. So normal. In fact, if you weren’t feeling emotionally exhausted by the state of the world, we’d probably ask if you were okay.
The news doesn’t just report events—it stirs up feelings. Fear. Anger. Grief. Helplessness. Frustration. And if you’re someone who cares deeply about justice, fairness, and human rights, you’re probably absorbing a lot more emotional weight than you realize.
That emotional load, when left unprocessed, turns into news anxiety. And over time, it starts to show up in all kinds of ways:
- You feel jumpy or irritable all the time
- You avoid the news but feel guilty for “checking out”
- You feel hopeless, stuck, or numb
- You can’t focus or relax, even when things are quiet
- You feel physically tense, tired, or wired
It’s not a character flaw. It’s your nervous system waving a red flag. You weren’t meant to carry the entire world’s suffering alone.
Therapy can help you unpack what’s yours, what’s not, and how to create space for emotional rest without losing your compassion.
How do I know if I have news anxiety or just regular anxiety?
This is a great question—and honestly, it’s often a bit of both.
News anxiety is a form of situational anxiety that’s triggered by consuming distressing information, especially related to politics, injustice, climate change, violence, or global crises.
It can overlap with general anxiety, but it’s more directly tied to what you’re reading, watching, and thinking about the world at large.
If you notice that your anxiety spikes after:
- Watching the news
- Scrolling social media
- Talking about politics
- Reading about upcoming elections or policy decisions
…you’re probably experiencing news anxiety.
Therapy can help you get specific about your triggers, recognize patterns, and build skills to self-regulate. It’s not about avoidance. It’s about building capacity—so the news doesn’t take you out for the rest of the day.
What can I do when the news makes me feel hopeless or out of control?
Let’s start here: it is okay to feel that way. The world is heavy, and you are human.
The trick is not to suppress those feelings—it’s to learn how to hold them without spiraling.
Here are a few strategies we explore with clients dealing with news anxiety:
- Set boundaries with consumption. This might mean checking the news once a day, turning off push notifications, or choosing just one trusted source.
- Practice intentional grounding. When your brain is stuck in the future, bring it back to your body. Cold water, breathing exercises, or even naming five things you see can help bring you into the present.
- Move from doom to doing. If a headline spikes your anxiety, ask, “Is there anything I can do here?” Even small actions—like donating, volunteering, or educating others—can help channel helplessness into purpose.
- Talk it out. You don’t have to carry it alone. A therapist can help you process what you’re feeling, clarify your values, and find ways to stay connected without burning out.
News anxiety thrives in silence and isolation. Community, clarity, and compassion are the antidotes.
Can therapy actually help with news anxiety?
Yes. In fact, therapy might be one of the best tools for navigating the emotional rollercoaster of living in this era.
Here’s how therapy helps:
- It gives you a safe space to talk about what’s weighing on you without being dismissed or told to “relax”
- It helps you untangle thoughts that are looping or catastrophizing
- It builds self-awareness so you can notice when you’re being pulled into anxiety cycles
- It teaches you grounding tools and emotional regulation skills
- It helps you reconnect to hope, purpose, and joy—even in hard times
At Empowered Therapy, we take news anxiety seriously.
We won’t tell you to just stop caring. We’ll help you learn how to care without crumbling. That might include therapy alone, or it might include medication management if your anxiety is interfering with your sleep, focus, or overall well-being.
There is no shame in needing support. You are not weak for feeling overwhelmed. You are a sensitive, empathetic human living through some very loud, very difficult times. Of course it’s a lot.
Final thoughts: You’re not too sensitive. The world is too much sometimes
Your anxiety makes sense. Your heartbreak makes sense. Your need to unplug, grieve, scream into a pillow, or lie under a weighted blanket with snacks and zero updates?
Also valid.
But here’s what we want you to know: you’re allowed to care and protect your peace. You’re allowed to step back without giving up. You’re allowed to ask for help.
Therapy for news anxiety isn’t about numbing out or pretending everything’s fine.
It’s about finding your footing, feeling your feelings, and learning how to be a grounded human in a chaotic world.
You don’t have to carry this alone. And you definitely don’t have to white-knuckle your way through every news cycle.
At Empowered Therapy, we’re here to help you stay rooted, resilient, and real. Let’s figure it out together.