When the News Feels Heavy: How to Take Care of Your Mental Health
If you find yourself lately in a chronic state of “freeze” lately (think fight, flight, or freeze), you’re not alone.
For many people, this freeze response is about more than deeply unsettling headlines. It’s an overall sense of unpredictability—the feeling that anything can happen and that unprecedented change can occur overnight. Distress often comes from unexpected events that challenge basic assumptions about safety, fairness, morality, and how the world is supposed to work.
When the world around you feels unstable or inconsistent, the nervous system naturally stays on high alert, scanning for what might come next.
Even if you aren’t actively seeking out the news, that uncertainty has a way of seeping in. A quick scroll on social media can turn into an emotional hit, leaving you feeling unsettled, irritated, or exhausted before you realize what’s happening. Over time, this kind of exposure can create chronic tension, irritability, difficulty concentrating, or a persistent sense of unease.
These reactions aren’t a sign that something is wrong with you. They reflect a very human response to living in a moment where the ground may feel less steady. If you notice anxiety, emotional fatigue, the urge to numb out, or a low-grade sense of dread, that’s information. Feeling impacted means your nervous system is doing what it’s designed to do.
How to Hold Information Without Letting It Overwhelm You
Much of the information we encounter today isn’t actionable. It can be informative, upsetting, and emotionally activating without being something we can immediately influence.
Rather than asking, “Should I be paying attention to this?” it can be more grounding to ask:
How much of this can my nervous system take in right now?
What happens in my body when I stay with this information too long?
Choosing when to step back isn’t denial. It’s pacing.
You might try gently naming what you notice:
“This feels like a lot.”
“My body feels tense after being online.”
“I feel unsettled and I’m not sure why.”
Set Boundaries With Exposure—Not Just Headlines
The stress many people feel isn’t only about the news itself. It’s also about constant exposure—updates appearing even when you’re not looking for them, emotionally charged comment sections, and the increasing harshness in public conversations.
Helpful boundaries might include:
Limiting time on social media or muting certain threads
Choosing specific times to check updates rather than absorbing them all day
Stepping away from comment sections that feel hostile or demeaning
Staying informed doesn’t require absorbing everyone else’s fear, anger, or contempt.
Reground in What’s Within Your Control
Uncertainty can create a powerful sense of helplessness. When things feel big and unpredictable, returning to what’s immediately within reach can help stabilize your nervous system.
You might ask:
What does my body need right now?
What helps me feel a little steadier or more like myself?
What’s one small, concrete thing I can do to take action today?
Small actions—movement, rest, connection, time outside—can help your system settle, even when larger questions remain unanswered.
Notice How Stress Shows Up in Your Body
When uncertainty lingers, the body often carries it:
Tight jaw, shoulders, or chest
Shallow breathing or restlessness
Trouble sleeping
Increased irritability or emotional reactivity
Gentle regulation can help:
Slow breathing with longer exhales
Feeling your feet on the ground and noticing physical sensations
Stretching, walking, or releasing muscle tension
The goal isn’t to feel calm—it’s to feel a bit more supported.
Be Intentional About Conversations
In tense or unpredictable times, not every conversation is worth the emotional cost.
Some discussions help you feel understood or connected. Others leave you feeling activated, drained, or discouraged about humanity. It’s okay to:
Set limits around certain topics
Step away from conversations that turn hostile or dismissive
Say, “I don’t have the capacity for this right now.”
Protecting your emotional energy is a form of self-care, not avoidance.
Therapy Can Help You Process Uncertainty and Regain a Sense of Steadiness
Many people bring news-related stress into therapy—not to analyze events, but to explore how instability and tension are affecting them personally.
Therapy can be a place to:
Understand your nervous system’s responses
Process fear, anger, or grief
Rebuild a sense of agency and groundedness
Sit with someone who can be with you in whatever you’re feeling
If the weight of the world has been showing up in your body, your relationships, or your sleep, you don’t have to carry it alone.
At Proactive Therapy, we offer a supportive, non-judgmental space to help you make sense of what you’re holding and develop tools that fit your life. If things have felt heavy or unsteady, reaching out for support can be a meaningful first step.