Staying informed is important to many of us, but constantly taking in heavy headlines can leave you stressed, distracted, or emotionally drained. You’re not alone if the news feels overwhelming at times. This article shares tools you can use to stay grounded, set boundaries, and navigate the news without letting it take over your well-being.
Be mindful of your news consumption. The news cycle moves fast, and it’s understandable to want to stay informed, especially when topics feel important or personally relevant. But constantly refreshing your feeds or doomscrolling between classes can drain your energy. Finding a balance can help you stay aware without becoming overwhelmed.
Try experimenting with a few strategies that may work for you:
- Set specific news-checking times. Instead of checking headlines throughout the day, pick one or two times, maybe after breakfast or after your last class – and stick to them. Setting a time limit (like 10–15 minutes) can help you avoid falling into a scroll spiral.
- Use your phone settings to help curb doomscrolling. App limits, downtime modes, grayscale screens, and focus settings can all make it easier to step back when you need a break.
- Unfollow or mute accounts that stress you out. You can stay informed without exposing yourself to sources that sensationalize or constantly discuss politics.
- Turn off push notifications. Disabling notifications helps you control when you consume news instead of being frequently pulled in.
- Try a weekly news-free reset day. Taking a full day away from news and social media can help reset your brain, focus on other things, and lower your stress.
- Create no-screen zones. Mealtimes, your walk to class, and the hour before bed are great times to unplug and give your mind a rest.
- Stick with credible, balanced sources. Choose outlets that present information accurately and thoughtfully, rather than those designed to provoke division and strong emotional reactions.
- Balance negative news with positive content. Follow a good-news account or subscribe to a wholesome newsletter so you’re not only taking in stress-heavy content.
Focus on your circle of control. It’s easy to get swept up in issues that feel too big for one person to change. The Circle of Control, Influence, and Concern is a tool that helps you sort what you can control from what you can’t, so your energy goes to places where you feel effective and more empowered.
How to do it:
- Draw three circles like a target, with enough space to write inside each circle.
- In the innermost circle, write what’s directly in your control (your actions, habits, boundaries, how you spend your time).
- In the middle circle, add what you can influence (your relationships, conversations with friends, how informed you are).
- In the outer circle, list what you have little or no control over (world events, the economy, other people’s actions).
Use this as a check-in tool whenever the news feels overwhelming, then focus your energy on your innermost circle.
Notice how the news impacts you and think about the intentional ways you can reduce those impacts. Our Personal Plan for Managing News-Related Stress worksheet helps you reflect on how the news is making you feel, create boundaries to find balance, and discover ways to feel more grounded, positive, and empowered.
Do things that help you feel more empowered. Feeling powerless can make stress worse. Look for small, meaningful ways to contribute or take actions that align with your values:
- Volunteer through campus organizations or in the Corvallis community.
- Write to local or state elected officials with a call to action or even a small message of support.
- Take steps to reduce your ecological footprint.
- Make space for underrepresented voices.
- Support local businesses.
- Check in with friends or loved ones who may be more directly affected by events in the news.
Build self-care habits to combat stress. When anxiety or overwhelm hits, having a few simple go-to strategies can help you reset. Try keeping a short list of calming tools that work for you. Alongside these quick resets, daily habits like getting enough sleep, eating regular meals, staying hydrated, moving your body, and staying connected with supportive people, will help. Visit the CAPS Resilience Toolbox for grounding exercises and a variety of other ways to find balance.
Reach out for support if needed. It’s completely normal to feel stressed by current events, but you may benefit from extra support if you notice:
- Persistent difficult emotions like anxiety, worry, sadness, anger, or hopelessness.
- Difficulty focusing on school, work, or responsibilities.
- Chronic fatigue, headaches, muscle tension, or new digestive issues.
- Changes in sleep or appetite.
- Rising irritability or frequent political conflict with others.
- Feeling unable to stop thinking about or consuming news.
- Pulling away socially or losing interest in things you used to enjoy.
- Using substances to cope.
If you need extra support, we invite you to explore our services. If you are in crisis, help is available on and off campus.
When the world feels overwhelming, caring for your well-being is one of the most meaningful actions you can take. Set boundaries that protect your energy, practice habits that keep you grounded, and stay connected with people who help you feel supported. And whenever the news feels heavy, remind yourself that your feelings are valid and help is always within reach.