2025 Guide: How Watching the News Affects Your Mental Health and What It Costs You

Keeping up with current events is important, but overexposure to news can harm your mental well-being.

Daily media consumption shapes how we think, feel, and behave. If you regularly watch or listen to the news, you’re likely absorbing more negative content than positive. While staying updated on local and global events is essential, experts warn that excessive news intake can negatively impact your physical, emotional, and mental health. Continuous exposure to sensationalized stories, whether intentional or accidental, can increase stress, anxiety, and disrupt sleep patterns.

The challenge lies in balancing being informed without becoming overwhelmed by the constant flow of distressing news.

We consulted mental health professionals to understand how the 24/7 news cycle contributes to stress and worsens anxiety and depression symptoms. They also share practical strategies for managing your news consumption to protect your mental health.

Why Excessive News Consumption Harms Mental Health

From local crime reports to health scares and political turmoil, the news often highlights stressful topics. Prolonged exposure to such content can disrupt sleep, appetite, concentration, and exacerbate existing mental health issues.

Adding to this stress is the relentless news stream available every minute of the day. Licensed psychologist Dr. Logan Jones explains, “Much of today’s news isn’t just reporting; it’s designed to keep viewers hooked on the cycle.” Sensational headlines dominate media coverage, focusing on disasters and rarely sharing positive stories.

"Consuming too much negative news, whether actively or passively, can poison your mood and mental state," Dr. Jones emphasizes.

The Dangers of Sensationalized News

Even background noise from alarmist news broadcasts can negatively affect your mind. Licensed social worker Annie Miller notes that constant exposure to negative information triggers the brain’s fight-or-flight response, releasing stress hormones like cortisol and adrenaline. Frequent activation of this stress response can lead to fatigue, anxiety, depression, and sleep disturbances.

Research shows that after just 14 minutes of watching negative news, viewers experience heightened anxiety and sadness compared to those who watch neutral or positive content. This supports theories linking negative moods to increased worry and rumination.

Effective Strategies to Manage Your News Intake

Moderation is key. Licensed counselor Kellie Casey Cook advises staying responsibly informed—especially during critical times like the COVID-19 pandemic—while avoiding overexposure to distressing news.

Take intentional breaks from news consumption to reduce emotional strain. Be informed, but don’t let negative news dominate your day.

Set Daily Limits

Avoid having news on constantly as background noise. Social worker Haley Neidich recommends limiting combined social media and news exposure to under 30 minutes daily to protect your emotional health.

Designate a 'Worry Time'

Scheduling a specific time to process news and worries helps contain anxiety. Miller suggests acknowledging concerns during this time and planning actionable steps, then consciously moving on to other activities to give your brain a chance to relax before bedtime.

"Your brain will adapt to this routine, helping you release worries more easily," Miller explains.

Assess Your Emotional Response

Before and after consuming news, check in with yourself. Therapist Ashleigh Edelstein recommends asking, “Do I feel informed and calm, or anxious and pessimistic?” If the latter, consider reducing your news intake or switching to more reliable sources.

Choose Credible News Sources

Dr. Jones advises relying on trustworthy outlets with experienced journalists who provide balanced reporting. Set specific times for catching up on news, then move on to other activities to maintain mental balance.

Get News Updates from Trusted People

If news triggers anxiety or depression, Neidich suggests asking a close friend or family member to summarize important updates a few times a week, limiting your direct exposure.

Subscribe to Newsletters or Podcasts

Cook recommends subscribing to daily newsletters or news podcasts to streamline your intake and reduce time spent searching for information. Podcasts can be listened to during exercise, helping lower anxiety.

Use Mantras to Create Boundaries

Dr. Jones suggests repeating affirmations like: “Toxic disaster reporting has no power over me. I acknowledge the world’s events but will not let them define my life. I will persevere and contribute positively.” This helps establish mental boundaries against negative news.

Limit Exposure to Stress-Inducing People

Cook advises setting boundaries with individuals who frequently share questionable news or engage in anxiety-provoking conversations. Politely request changing the topic to protect your mental health.

Engage in Positive Activities After News

Therapist Edelstein recommends following news consumption with uplifting activities like walking, calling a friend, or hobbies that energize you, counteracting feelings of fear or worry.

Prioritize what enriches your life and reduces stress.

References:

• Johnston WM, Davey GC. The psychological impact of negative TV news bulletins: The catastrophizing of personal worries. Br J Psychol. 1997;88(1):85-91.
• Centers for Disease Control and Prevention. Coping with stress. Updated January 22, 2021.
• World Health Organization. Mental health and psychosocial considerations during the COVID-19 outbreak. Published March 18, 2020.

By Sara Lindberg, M.Ed., writer specializing in mental health, fitness, nutrition, and parenting.

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