The News Is Always On — And It’s Taking a Toll on Our Mental Health

Insights by Kathy Richardson

In today’s hyper-connected world, the news never stops—and neither does our exposure to it. What was once a time-limited daily ritual has evolved into an endless cycle of updates, alerts, and emotionally charged headlines. As distressing stories flood screens at every hour, the psychological impact is growing harder to ignore.

Mental health experts are observing a rise in anxiety, stress, and feelings of helplessness tied directly to news consumption. Kathy Richardson, Assistant Professor of Clinical Mental Health Counseling at Lebanon Valley College, explains that the nature of news has fundamentally changed. Unlike in the past—when updates were confined to the morning paper or nightly broadcast—audiences now face around-the-clock access to extensive and often graphic content. This shift has amplified the emotional toll, especially as media outlets increasingly cater to attention-grabbing, negative content.

Richardson notes that human brains are naturally wired to focus on threats—a survival mechanism that news creators are keenly aware of. Sensational stories are more likely to gain clicks and views, which in turn feeds a cycle of alarmist headlines and fear-based reporting. The result is an overexposure to emotionally taxing information, which can wear down even the most resilient individuals.

The warning signs that news is impacting mental health can be both physical and emotional. People may experience worry, difficulty concentrating, sleep disruptions, or even symptoms of depression such as low mood and emotional numbness. More severe reactions—like isolating from others, compulsively checking for updates, or feeling a persistent sense of dread—suggest the need to set clearer boundaries.

Limiting news consumption is one of the most effective ways to protect mental well-being. Richardson recommends capping exposure to around 30 minutes per day and prioritizing reliable, objective sources over sensational or emotionally charged ones. Social media, while convenient, often compounds the issue—particularly in comment sections filled with speculation and catastrophic thinking. She emphasizes that reading the news shouldn’t involve navigating through a maze of unfiltered opinion or misinformation.

The phenomenon of doomscrolling—repeatedly scrolling through distressing news—has deep neurological roots. Disturbing content triggers the brain’s stress response system, including the amygdala, which governs fear. At the same time, the novelty of constant updates activates the brain’s reward circuitry, releasing dopamine and reinforcing the behavior. This combination makes doomscrolling not only emotionally exhausting but potentially addictive.

To regain a sense of balance, Richardson suggests setting clear limits on when and how often to engage with news. Choosing a single, concise news program or reading a printed newspaper can help prevent endless spirals of online browsing. Turning off push notifications and creating tech-free periods during the day can also provide mental breathing room.

Grounding techniques offer additional tools for staying emotionally steady. One effective method Richardson recommends is the 5-4-3-2-1 grounding exercise, which brings attention back to the present moment by engaging the senses. The practice involves identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple checklist helps interrupt spiraling thoughts and calms the nervous system, making it easier to reorient after encountering upsetting headlines.

When the news feels especially chaotic, redirecting energy toward actionable steps can also help restore a sense of control. Whether it’s volunteering, donating, or supporting a cause that matters personally, small actions can make a tangible difference and counter the helplessness that often accompanies constant exposure to global crises.

Ultimately, Richardson encourages a mindful, intentional approach to staying informed—one that protects mental health without disconnecting from the world entirely. Being well-informed doesn’t require being constantly connected. Sometimes, the healthiest choice is knowing when to step away.