How to Avoid Burnout When Following the News Feels Overwhelming

We live in a connected age, one where the latest headlines buzz in our pockets, pop up on our screens, and fill our social feeds the moment anything newsworthy happens. It can be tough to keep up—and even tougher not to feel anxious or overwhelmed by the constant churn of information. But you don’t have to resign yourself to burnout. Here are some simple, compassionate strategies to help you stay informed without sacrificing your well-being.

1. Set Boundaries for Your News Consumption

Staying informed is important, but watching the news around the clock can quickly lead to stress and anxiety. To avoid that mounting feeling of dread:

• Schedule your news check-ins: Pick specific times of day for reading or watching the news (maybe morning and late afternoon), so you’re not bombarded with headlines all day long.
• Turn off push notifications: Those urgent pings throughout the day can skyrocket your stress levels. By turning them off, you maintain control of when and how you engage with the news.

Think of your mental state like a delicate instrumental piece—it flows better when there’s a clear structure and tempo. If the notifications roll in like an erratic drum solo, you’ll feel all over the place. Setting boundaries can give your mind a steady rhythm.

2. Practice Mindful Consumption

For many of us, the issue isn’t just how often we consume news, but how deeply we immerse ourselves in grim stories. One approach to help manage these feelings is mindful news consumption:

• Ask “Is this crucial for me to know?” If the article or broadcast doesn’t genuinely affect your life or the issues you care about most, it might be okay to skip it.
• Limit your sources: Constantly scrolling through multiple apps or channels can feed anxiety. Consider choosing one or two trusted outlets that align with your values.

Mindfulness is a lot like listening to a soothing playlist during a commute—you get to choose the vibe and tempo. The news doesn’t have to feel like an overwhelming heavy-metal track if you approach it with intention.

3. Balance Negative Headlines With Positive Stories

It’s easy to feel the world is doom and gloom when headlines often focus on crises and tragedies. But there are bright spots, too:

• Follow good-news accounts on social media—these pages highlight uplifting stories like community heroes, environmental successes, or inspiring personal triumphs.
• Celebrate small wins: Even in the midst of difficult news cycles, try to note things like acts of kindness or progress on issues you care about.

Just like a piece of music has moments of tension and resolution, your news consumption needs moments of relief. Make sure you’re tuning in to uplifting stories that ease that tension and remind you that hope still plays in the background.

4. Lean on Music (Therapy)

Music can soothe the soul, energize the body, and calm anxious thoughts. Here’s how you can use music intentionally to guard against news-related burnout:

• Create “Mindful Playlists”: Curate a list of songs that help you wind down after reading the day’s headlines. It could be gentle instrumentals, nature sounds, or your favorite nostalgic tunes.
• Incorporate music breaks: Listening to your favorite track—whether it’s a lively pop chorus or a meditative piano piece—can serve as a reset button for the brain. Give yourself permission to step away from the updates, pop in some headphones, and just groove for a few minutes.

Music therapy teaches us that rhythm, melody, and lyrics can help process difficult emotions. Allow yourself to be carried away by a soothing tune instead of headlines, at least for a while.

5. Engage in Calming Activities

When breaking news hits, anxiety can spike. It’s helpful to know soothing, healthy ways to clear your mind:

• Take short movement breaks: Walk around the block, stretch, or practice yoga. Physically stepping away from screens helps your body and mind recharge.
• Journaling: Writing down your worries can reduce their hold over you. Even dedicating five minutes to free-writing can help process stressful thoughts.
• Deep breathing exercises: Focus on inhaling for a count of four, holding that breath for two, and exhaling for four. Slow, deliberate breathing can calm a racing mind.

Think of calming activities as gentle, restorative harmonies that counteract the dissonance of relentless news. When the chords of life sound jarring, you can lean into these activities like a warm, familiar refrain.

6. Stay Connected and Talk About Your Feelings

Sometimes, you might feel isolated in your concerns about world events or local news. In these moments:

• Reach out: Message a friend, join an online community, or schedule a phone call. Talking about your worries can make them feel less insurmountable.
• Seek professional help if needed: If your anxiety grows unmanageable, don’t hesitate to consult a mental health professional. It can be immensely relieving to share your thoughts with someone trained to help.

Picture your feelings like a song you’re composing: sometimes, you need a producer or fellow musician to help refine the tune and bring harmony back into focus. Sharing with others can open up a new chorus of support.

7. Embrace Periods of Digital Detox

For many of us, it’s difficult to remember life before smartphones. But taking a temporary step away from digital spaces can do wonders:

• Set a “digital sunset”: Turn off devices at least one hour before bed. Nightly doomscrolling can lead to restless sleep and stressful dreams.
• Try a weekend news break: If possible, designate Saturdays or Sundays as technology-limited days. Use this time to replenish your mental and emotional reserves.

Sometimes, the best way to rediscover life’s melody is to turn down the volume on external noise. By stepping away from your news feed, you allow space for more harmonious, nourishing experiences.

Conclusion

Staying informed doesn’t have to mean feeling perpetually tense and anxious. By setting clear boundaries, consuming news mindfully, integrating uplifting music breaks, and practicing self-care, you can protect your well-being while still keeping a pulse on what’s happening in the world.

Remember: just like adding a gentle lullaby or a joyful jam to your daily routine can shift your mood, the way you approach the news can shift your mindset. You hold the power to shape your news consumption so it serves you and doesn’t harm you. You deserve peace, balance, and the freedom to let your mind dance to its own, healthier rhythm.

Photo by Denise Jans on Unsplash