You open your phone to check the time, and before you know it, you’ve scrolled through three crises and a comment section that’s slowly crushing your soul. Sound familiar?
Welcome to life in the era of constant news.
Somewhere along the way, staying informed turned into an emotional endurance test. And while being aware of what’s going on in the world is important, too much information—especially when it’s mostly bad—can start to blur the line between being engaged and being emotionally flooded.
So now you’re asking yourself questions like: Should I unplug for the sake of my sanity? Am I being selfish if I take a break? How do I stay grounded without completely checking out?
You’re not alone. This tension between awareness and overwhelm is one that so many people are quietly wrestling with. Especially if you’re already navigating depression or anxiety, the constant news cycle can feel like a weight you carry all day, every day.
Let’s walk through it together with five honest questions people often Google (and maybe whisper to themselves at 2 a.m. when the world feels too loud).
Why does reading the news make me feel so hopeless?
Because bad news is sticky.
Our brains are wired to pay attention to threats—that’s how we survive. So when we’re bombarded by stories of conflict, injustice, tragedy, and uncertainty, our nervous system goes into alert mode.
You’re not just reading headlines. You’re emotionally absorbing them. And when that happens day after day with no resolution or break, it’s not surprising that your body starts to respond with fatigue, anxiety, or hopelessness.
This is especially true if you’re someone who already feels things deeply. If you’re naturally empathetic, sensitive, or already dealing with depression, the constant news cycle can feel like emotional quicksand.
Therapy can help with this—not by numbing you out, but by helping you regulate your emotional responses, build healthy boundaries around news intake, and re-anchor yourself in what you can control.
Can the constant news cycle make depression worse?
Short answer: yes. Longer answer: it doesn’t cause depression, but it can absolutely deepen it.
When your brain is already battling low energy, negative thoughts, or feelings of hopelessness, being constantly exposed to stories of suffering or disaster can reinforce the idea that everything is terrible and nothing will ever get better.
That’s depression talking—but the constant news doesn’t exactly argue with it, does it?
If you’ve noticed that your symptoms worsen after reading the news—or that it’s harder to get out of bed, find motivation, or feel joy after a doom scrolling session—it might be time to reassess your media habits.
This isn’t about denial or sticking your head in the sand. It’s about recognizing that depression already tells your brain that the world is bleak. Constant reinforcement from headlines just confirms that message and makes it harder to shift.
Sometimes, the most compassionate thing you can do is give yourself permission to look away—at least for a little while.
How much news is too much news?
There’s no one-size-fits-all answer to this, but here’s a good starting point: If the constant news makes it hard to sleep, focus, feel safe, or enjoy things that used to bring you joy… it’s too much.
Some signs you might need a break:
- You wake up and check the news before even getting out of bed
- You feel guilty or anxious if you miss an update
- You find yourself obsessively refreshing news apps or social feeds
- Your mood tanks after reading the news and doesn’t bounce back
- You’re emotionally numb but can’t stop scrolling
Sound familiar? You’re not broken. You’re overloaded.
Try setting boundaries that fit your life.
Maybe you check the news once in the morning and once in the evening. Maybe you only read longform journalism instead of scrolling breaking headlines. Maybe you take a full weekend offline. It’s not about checking out completely—it’s about reclaiming your nervous system.
Is unplugging from the news selfish or irresponsible?
This is where a lot of people get stuck. You care. You want to stay engaged. You don’t want to ignore injustice or suffering just because it’s uncomfortable. That’s admirable. That’s human.
But here’s the truth: you can care and take care of your mental health. It’s not selfish to protect your peace. In fact, it’s necessary if you want to show up with compassion, energy, and resilience.
You’re not more helpful when you’re burnt out, overwhelmed, or paralyzed by despair. Unplugging—even briefly—doesn’t mean you’re giving up. It means you’re choosing sustainability.
Instead of consuming constant news, ask yourself, “What kind of information actually helps me take meaningful action?” Maybe it’s staying up to date on local elections. Maybe it’s learning about one issue deeply instead of ten issues shallowly. Maybe it’s checking in with your values before you click the next headline.
You don’t owe the world your constant emotional distress. You deserve room to breathe, too.
How can I stay informed without losing my mind?
This is the sweet spot—and yes, it’s possible.
Here are a few practices to help you stay aware without being consumed:
- Curate your sources. Choose a few trusted outlets instead of an endless scroll of algorithms. Look for nuanced reporting, not just hot takes.
- Schedule your news time. Set a timer or pick specific times during the day to check in. Avoid late-night doomscrolling if you can.
- Balance the input. Follow accounts that share good news, art, joy, or mental health reminders alongside the heavy stuff.
- Connect with others. Processing news in community can help you feel less alone. Talk about what you’re seeing—but also what you’re doing, feeling, and hoping for.
- Work with a therapist. Especially if the news is triggering anxiety or depressive symptoms, therapy can help you build emotional boundaries, explore coping strategies, and reconnect with your own sense of agency.
At Empowered Therapy, we take constant news burnout seriously. We’re not here to tell you to stop caring. We’re here to help you care better—for the world and for yourself.
Final Thoughts: You don’t have to be everyone’s witness, all the time
Caring about the world is beautiful. Staying informed is powerful. But neither should come at the expense of your well-being.
You are allowed to take a break from the constant news without becoming apathetic. You are allowed to protect your mind while still keeping your heart open.
And you are allowed to be a person who cares deeply and sets limits on how much you absorb.
The world needs you—your empathy, your perspective, your energy. And the best way to show up for that world is to tend to your mental health with the same urgency you give to every headline.
You don’t have to carry everything. You just have to carry what’s yours—and even then, you can ask for help.
We’re here when you need it. Let’s figure it out together.