When the News Feels Overwhelming: How Distressing Events Affect Your Mental Health — and What You Can Do
When the world feels overwhelming, taking care of your mental health matters.
It seems like everywhere we turn, there’s another distressing story in the news — violence, tragedy, loss, or uncertainty. Whether it’s a local event or something happening across the country, these stories can have a powerful emotional impact.
Many people notice feeling more anxious, unsettled, or emotionally drained after following the news closely. You might find yourself thinking about it throughout the day, feeling on edge, or even questioning your sense of safety.
If this sounds familiar, you’re not alone. These reactions are not a sign of weakness — they’re a reflection of how our brains and nervous systems are wired to protect us.
Understanding why this happens can help you respond in a healthier, more supportive way.
Why Distressing News Affects Us So Strongly
Our brains are constantly scanning for potential threats. This is part of our survival system, designed to keep us safe.
When we hear about frightening or tragic events, even if they didn’t happen to us directly, our nervous system can respond as if the threat is closer than it actually is.
This can activate the body’s stress response, leading to symptoms such as:
Increased anxiety or worry
Feeling tense or on edge
Difficulty sleeping
Trouble concentrating
Emotional heaviness or sadness
A sense that the world feels less safe
For some people, especially those who are naturally empathetic, sensitive, or have experienced trauma in the past, these reactions can feel even stronger.
This is sometimes referred to as vicarious trauma — when exposure to distressing stories impacts us emotionally and physically, even if we weren’t directly involved.
The Impact of Constant News Exposure and “Doomscrolling”
Today, news is no longer limited to a morning paper or evening broadcast. We carry constant access to information in our pockets.
Repeated exposure to distressing stories — especially through social media — can keep the nervous system in a prolonged state of alert.
This can lead to:
Chronic stress
Increased anxiety
Emotional exhaustion
Feeling overwhelmed or helpless
Difficulty relaxing or feeling present
While staying informed is important, constant exposure can overwhelm the nervous system and make it harder for the brain to return to a calm, regulated state.
How to Protect Your Mental Health While Staying Informed
You don’t need to completely avoid the news to protect your mental health. The goal is to stay informed in a way that supports your emotional well-being.
Here are some helpful strategies:
1. Set Boundaries Around News Consumption
Consider limiting when and how often you check the news. For example, choosing one or two specific times per day can prevent constant exposure.
Avoid consuming distressing news right before bedtime, as this can disrupt sleep and increase nighttime anxiety.
2. Notice How Your Body Feels
Pay attention to signs that your nervous system is becoming overwhelmed — such as muscle tension, shallow breathing, or restlessness.
When you notice these signs, pause and allow your body to reset.
Simple techniques can help, including:
Taking slow, deep breaths
Going for a walk
Stretching or moving your body
Stepping away from screens
These actions help signal to your nervous system that you are safe in the present moment.
3. Stay Grounded in Your Immediate Environment
Distressing news can pull our minds into “what if” thinking about the future.
Grounding yourself in the present can help restore a sense of stability.
Remind yourself:
Where you are
What is actually happening right now
What is within your control
Most of the time, in your immediate environment, you are safe.
4. Balance Information with Positive and Meaningful Experiences
Make space for activities that help you feel calm, connected, and supported.
This might include:
Spending time with loved ones
Engaging in hobbies
Being outdoors
Exercising
Connecting with supportive people
These experiences help regulate the nervous system and restore emotional balance.
When It Might Help to Talk to a Therapist
For some people, distressing news can trigger deeper anxiety, fear, or emotional distress — especially if it connects to past experiences or ongoing stress.
You may benefit from professional support if you notice:
Persistent anxiety or fear
Difficulty sleeping
Feeling constantly on edge
Intrusive thoughts
Emotional overwhelm that doesn’t improve
Therapy can help you develop tools to regulate your nervous system, process emotional reactions, and restore a greater sense of calm and stability.
You Are Not Alone
It makes sense that distressing events can affect you. Your nervous system is designed to protect you, and your emotional responses reflect your humanity, empathy, and awareness.
At the same time, it’s possible to stay informed while also protecting your mental health.
With the right support and tools, you can learn to navigate uncertainty while maintaining a sense of safety, balance, and emotional well-being.
If you’re feeling overwhelmed, anxious, or emotionally affected by recent events, support is available.
MCS Counseling Center provides therapy for anxiety, trauma, and stress, both in person in Jacksonville and via telehealth throughout Florida.
If you’d like support navigating anxiety, stress, or emotional overwhelm, you can request an appointment here: 👉 Schedule an appointment with one of our providers
About MCS Counseling Center
MCS Counseling Center is a group therapy practice based in Jacksonville, Florida, providing counseling for anxiety, trauma, stress, and relationship concerns. We offer in-person therapy in Jacksonville and secure telehealth sessions throughout Florida. Our clinicians are dedicated to providing compassionate, evidence-based care to support emotional wellness and personal growth.
