Have you ever noticed how quickly a few minutes of checking the news can turn into feeling overwhelmed?

You might start with the intention of “just catching up.” But a few headlines later, your mood has shifted. Your body feels tense. Your mind is racing.

And sometimes, it stays with you longer than you expect.

If this sounds familiar, you’re not alone.

We live in a time where information is constant, immediate, and often emotionally intense. Our brains are exposed to a steady stream of difficult stories—conflict, uncertainty, crisis—often without pause.

While staying informed matters, being constantly immersed in distressing information can take a real toll on our mental health.

This experience is sometimes called emotional overload or doomscrolling—the tendency to keep consuming negative news even when it’s making us feel worse.

Why does this happen?

Part of the reason is that our brains are wired to pay attention to potential threats. Negative information naturally captures our focus. But when that exposure becomes continuous, it can increase feelings of anxiety, helplessness, and fatigue.

In other words, it’s not just what we’re reading—it’s how much and how often.

The good news is that we can stay informed without becoming overwhelmed.

One helpful step is to set clear boundaries around news consumption.

For example:

• Choose specific times of day to check the news, rather than throughout the day

• Limit how long you spend reading or scrolling

• Be selective about your sources, focusing on those that are informative rather than sensational

• Take intentional breaks, especially if you notice your mood shifting

Another important step is to check in with yourself.

After reading or watching the news, pause for a moment and ask: How am I feeling right now?

If you notice tension, anxiety, or heaviness, that’s a signal—not a weakness. It may be a sign that your mind needs a break.

And breaks matter.

Stepping away—even briefly—can help your nervous system reset. A short walk, a conversation with someone you trust, or a few minutes of quiet can create space between you and the constant flow of information.

Finally, it can be helpful to balance what you take in.

Alongside difficult news, seek out stories of resilience, kindness, and progress. These are also part of the world we live in, even if they receive less attention.

As this week begins, consider one small experiment:

Notice how the news affects you—and choose one boundary that protects your mental space.

You don’t have to disconnect completely.

But you can stay informed in a way that also takes care of you.

Wishing you a meaningful week ahead,

Dr. Dan