Coping With News Anxiety: CBT Tips to Stay Informed Without Feeling Overwhelmed
When the Headlines Feel Overwhelming
In today’s world, it’s nearly impossible to avoid the news. Stories about global conflicts, natural disasters, or political turmoil are just a scroll or swipe away. While staying informed is important, the constant stream of information can also be overwhelming. Many people find themselves feeling anxious, helpless, or even fearful about what they read and watch.
If you’ve noticed that the news leaves you feeling unsettled, you’re not alone. Anxiety about current events is common—and with the right tools, it is something you can manage.
Why the News Triggers Anxiety
From a cognitive-behavioral perspective, news anxiety often stems from two factors:
Negative Bias of the Media – News outlets tend to emphasize dramatic or alarming stories because they grab attention. When our brains repeatedly receive negative information, it can heighten our sense of threat (McNaughton-Cassill, 2001).
Feeling of Powerlessness – Many events in the news are outside our control. This lack of control can fuel anxious thoughts such as, “What if this gets worse?” or “There’s nothing I can do.” Over time, these thoughts can create a cycle of worry, avoidance, or compulsive news-checking (Holman et al., 2020).
CBT Tools to Manage News-Related Anxiety
Notice Your Thought Patterns
Ask yourself:
Am I assuming the worst-case scenario?
Am I spending more time imagining “what ifs” than focusing on what’s happening right now?
Recognizing unhelpful thinking patterns is the first step in reducing their power (Beck, 2011).
Set Healthy Limits on News Consumption
It’s okay to stay informed—but constant exposure often increases anxiety. Research shows that excessive news consumption during stressful events is linked with heightened distress and poorer mental health outcomes (Garfin et al., 2020). Try:
Checking the news only at set times each day.
Choosing one or two reliable sources instead of scrolling endlessly.
Taking intentional breaks from news and social media.
Ground Yourself in the Present
When anxious thoughts spiral, grounding techniques can help. Mindfulness-based strategies, often integrated with CBT, are shown to reduce anxiety and help bring attention back to the present moment (Kabat-Zinn, 2013). Pay attention to your breath, notice what you see and hear around you, or gently shift your focus to a task in front of you.
Reconnect With What You Can Control
You may not be able to change world events, but you can make meaningful choices in your daily life. Focusing on daily routines, self-care, connecting with loved ones, or engaging in community action can restore a sense of agency and reduce helplessness (Hofmann et al., 2012).
Balance Your Perspective
Alongside difficult news, there are also stories of resilience, kindness, and progress. Seeking out positive information and practicing gratitude have been linked with greater psychological wellbeing and reduced anxiety (Wood et al., 2010).
When to Seek Additional Support
If news-related anxiety is interfering with your sleep, relationships, or ability to function, professional support may help. CBT can guide you in breaking cycles of worry, learning practical coping skills, and finding balance between staying informed and staying well (Hofmann et al., 2012).
Final Thoughts
The world will always bring challenges, but constant anxiety about the news doesn’t have to define your experience. By setting limits, practicing grounding, and focusing on what you can control, you can stay connected without being consumed.
Your wellbeing matters. It’s possible to remain informed and still find peace in your daily life.
References
Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
Garfin, D. R., Silver, R. C., & Holman, E. A. (2020). The novel coronavirus (COVID-2019) outbreak: Amplification of public health consequences by media exposure. Health Psychology, 39(5), 355–357. https://doi.org/10.1037/hea0000875
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1
Holman, E. A., Thompson, R. R., Garfin, D. R., & Silver, R. C. (2020). The unfolding COVID-19 pandemic: A probability-based, nationally representative study of mental health in the United States. Science Advances, 6(42), eabd5390. https://doi.org/10.1126/sciadv.abd5390
Kabat-Zinn, J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness(Revised ed.). Bantam.
McNaughton-Cassill, M. (2001). The news media and psychological distress. Anxiety, Stress, and Coping, 14(2), 193–211. https://doi.org/10.1080/10615800108248354
Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905. https://doi.org/10.1016/j.cpr.2010.03.005