Staying Informed Without Feeling Overwhelmed: Navigating Stress in Uncertain Times

In today's fast-paced world, keeping up with the news can feel like an emotional rollercoaster. Rising costs, political uncertainty, and global issues like climate change and the rise of authoritarianism create a sense of instability. Add to that the constant coverage of economic tensions—such as the looming tariff war with the U.S.—and it’s no wonder many people feel overwhelmed, anxious, or even numb to current events.

While it’s important to stay informed, it's equally crucial to maintain emotional well-being. Here’s how you can engage with the news without letting it take a toll on your mental health and navigate the stress in uncertain times:

1. Set Boundaries for News Consumption

Doomscrolling—endlessly scrolling through negative news—can heighten anxiety and hopelessness. Instead of constantly checking updates, set specific times in the day to catch up on the news. Limit exposure to sources that use sensationalist headlines and seek out factual reporting from reputable outlets. This is also valid to go on the rabbit hole of the comments section, try to not engage in discussions online.

📌 Tip: Consider using tools like website blockers to prevent excessive news checking during work or personal time.

2. Diversify Your News Sources

Relying on a single news outlet can lead to bias and reinforce anxiety. Instead, follow a range of sources to get a well-rounded view of events. This can help you see the bigger picture rather than reacting to one-sided narratives.

📌 Tip: Look for investigative journalism and expert analysis instead of reactive headlines.

3. Balance Bad News with Positive Stories

While it's crucial to acknowledge the world’s problems, not all news is negative. There are many positive changes happening globally—scientific breakthroughs, humanitarian efforts, and grassroots movements making a difference. Seeking out these stories can provide hope and motivation.

📌 Tip: Follow social media pages or websites that highlight solutions and uplifting news.

4. Engage in Meaningful Action

Feeling powerless in the face of bad news can be overwhelming. One way to combat this is by taking action in ways that align with your values. This could mean supporting local initiatives, donating to causes, or participating in advocacy efforts. Even small steps can create a sense of agency.

📌 Tip: Volunteer for organizations that support marginalized communities, environmental causes, or economic justice initiatives.

5. Prioritize Mental Well-being

If news consumption is making you feel constantly anxious or hopeless, it’s okay to step back. Engage in activities that support mental health—exercise, meditation, creative hobbies, and social connections. Talking to a therapist or support group can also help process emotions related to current events.

📌 Tip: Consider mindfulness exercises to reduce stress. Apps like Headspace or Calm can offer guided support.

Finding Balance in an Uncertain World

It's natural to feel overwhelmed by the state of the world, but you don’t have to carry the weight of these concerns alone. Talking about your worries can help lighten the emotional load and provide new perspectives. Whether it's a conversation with a trusted friend, a family member, or a professional therapist, verbalizing concerns can help process emotions more effectively. If you’re struggling to manage stress or uncertainty, we are here to support you. We are currently accepting new clients—reach out to schedule a complimentary 20-minute phone consultation with Allen to explore how therapy can help you navigate these challenges.

While we can’t control global events, we can take proactive steps to safeguard our mental health. By setting boundaries, staying critically informed, and prioritizing self-care, we can engage with the world in a way that is both aware and sustainable.

References

American Psychological Association. (2022). Media overload is hurting our mental health. Here are ways to manage headline stress. Retrieved from www.apa.org/monitor/2022/11/strain-media-overload

American Psychological Association. (2023). In brief: Limiting social media boosts mental health, the negatives of... Retrieved from www.apa.org/monitor/2023/11/benefits-limiting-social-media

World Health Organization. (2020). Doing What Matters in Times of Stress: An Illustrated Guide. Retrieved from www.who.int/publications/i/item/9789240003927

World Health Organization. (2022). Stress. Retrieved from www.who.int/news-room/questions-and-answers/item/stress