We live in an age where the news never stops. In some ways, that’s a good thing. We can stay updated about everything and anything we might need or want to know.
But the human mind simply isn’t built for constant streams of information. And while it’s natural to be curious and to want to stay informed, being perpetually updated about things – whether intentionally or not – is a highway to burnout.
In this post, let’s explore how media overload quietly drains your mental health – and how to reclaim your peace from it.
The Hidden Toll of Constant Awareness
Whenever we open our phone or scroll through social media, we’re bound to a new wave of updates: alerts, headlines, breaking news. Some are important, yes. But if you’ve noticed, most posts and news tend to be distressing.
Why? Because we have a negativity bias. Negative experiences plant more deeply in our heads, and thus, negative news simply tends to get more views and clicks.
However, constantly taking in distressing updates causes our nervous system to constantly release stress hormones like cortisol and adrenaline. These keep the mind and body tense and can contribute to long-term health issues such as:
- Insomnia
- High blood pressure
- Weakened immunity
- Mental health issues
- Chronic headaches
- Digestive difficulties
- Cardiovascular problems
In fact, in 2024, the American Psychiatric Association found that 70% of U.S. adults feel anxious about current world events. And with about 50% of Americans getting their news from social media, it’s undeniable how our modern world facilitates media overload at the expense of our well-being.
After all, social media companies want to hold our attention for as long as possible, since that means more profits for them. It’s why we constantly get notifications on even the smallest of updates – and we feel compelled to check all the time for the following reasons discussed below.
The Illusion of Control and the Weight of Empathy
Many people know that taking in negativity all the time is bad for us, so why do we keep returning to our newsfeeds?
One explanation is that consuming information affords us an illusion of safety. If we know what’s happening, maybe we’ll feel more prepared.
Often, it’s also our empathy that drives us. It makes sense to think that a socially responsible citizen – a socially responsible human being – should be educated about social issues. Our minds are drawn to stories of injustice and conflict not only out of concern but also because responding emotionally feels meaningful.
For some people – activists, educators, journalists – it’s even their job to know and to care.
However, even our empathy has limits. It can get stretched too thin or even bruised when it’s constantly activated. This is what psychologists call compassion fatigue, or when our natural capacity to care becomes exhausted, leaving us numb, drained, or emotionally detached.
And when empathy is overtaxed, our attention can get hijacked by sensationalism. At that point, perhaps unknowingly, we’ve grown accustomed to outrage as a new form of entertainment.
Protecting Your Mind While Staying Informed
Of course, no one is saying that one should completely unplug – though it’s a 100% valid option and is likely the right path for some.
Still, many of us want to stay connected and updated. If that applies to you, here’s how to stay informed in a way that serves you, not overwhelms you:
- Set specific “news windows.”
Choose one or two times per day to check updates and stick to it. This helps you avoid doomscrolling constantly, which inevitably leads to posts that increase your stress levels but don’t necessarily increase your awareness and understanding.
- Curate sources.
Follow trusted journalists or newsletters, not endless feeds, outrage accounts, or sensational headlines.
Similarly, prioritize depth over volume. For example, read well-researched and thoughtfully written long-form articles over dozens of bite-sized posts from random netizens or unvetted accounts.
- Take intentional breaks.
Step away from devices every once in a while. Go for a walk, read a book, or enjoy an offline hobby to calm your mind.
Extended breaks or “digital detoxes” can also help reset your nervous system more holistically.
- Use digital tools wisely.
Be thoughtful about which apps to use. Use reading lists to curate. Mute notifications and only enable essential ones.
If you’re reading about issues in another country, use a VPN on mobile devices for news sources straight from that region (instead of various random comments from global users).
- Pick your battles.
Lastly, remember you can’t solve everything and the world cannot rest on your shoulders alone. Choose issues you can impact in meaningful ways and focus on those. Permit yourself to disengage from the rest.
By taking these steps, you can remain informed while protecting your mental and emotional well-being – staying connected without being consumed.
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