Breaking Free from the News Cycle: How to Stay Informed Without Losing Your Mind

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For those who oppose Donald Trump and his cabal of oligarchs, the days following his inauguration have been nothing short of painful, demoralizing, and anxiety-producing. The overwhelming uncertainty about the future, amplified by an endless stream of alarming headlines, has made it difficult to relax or feel any sense of stability. Many people I know have become tethered to the news, constantly refreshing their phones or glued to 24/7 news channels in an effort to stay informed. Ironically, this incessant monitoring has only deepened their anxiety and sense of helplessness. I was once among them.

I don’t own a television, so my primary sources of news have always been Sirius radio and online outlets like MSNBC, CNN, and the Associated Press. But after Trump’s inauguration, I found myself compulsively checking these sources throughout the day. Each breaking news alert sent a jolt of dread through my body. Every divisive tweet or executive order seemed to reinforce my worst fears, creating an exhausting emotional cycle. The cycle was exhausting, and I could feel it taking a toll on my mental health. Something had to change.

One day, after yet another sleepless night, I decided to take control. I reduced my consumption of national news to a few minutes each day. I skimmed headlines, read a couple of in-depth articles from trusted sources, and then deliberately stepped away. I turned off notifications on my phone, unsubscribed from email alerts, and made a rule not to check the news after 8 p.m. When I am driving, I listen to classical music instead of national news.

To my surprise, this shift brought immediate relief. My anxiety levels dropped, my mind felt clearer, and I began to feel more present in my daily life. Importantly, I didn’t feel uninformed—I simply felt more in control of the information I allowed into my life.

This experience taught me a powerful lesson: it is possible to stay informed without being consumed. By creating boundaries and prioritizing mental health, I discovered that I could engage with the news in a way that was both sustainable and empowering, rather than overwhelming. If you’re struggling with news-related anxiety, I invite you to consider the following steps. These are the strategies that worked for me, and I hope they can help you find a healthier balance as well.

1. Set Boundaries for News Consumption

The first and most important step is to establish clear boundaries around when and how you consume the news. Decide on specific times of day to check headlines, and stick to those times. For me, mornings and early afternoons work best because I can process information without it interfering with my sleep. Avoid consuming news late at night, as it can heighten anxiety and disrupt your rest. Studies have shown that exposure to stressful information before bedtime can interfere with sleep quality and increase stress hormones, making it harder to unwind. Experts recommend establishing a calming nighttime routine free of news updates to ensure a more restful sleep.

As philosopher Blaise Pascal once said, “All of humanity’s problems stem from man’s inability to sit quietly in a room alone.” In today’s world, this inability often manifests as an addiction to the endless scroll of news updates. By setting boundaries, you reclaim your time and create space for quiet reflection.

2. Choose Quality Over Quantity

Not all news sources are created equal. Prioritize reputable outlets that provide in-depth reporting and fact-based analysis. Avoid sensationalist media that thrives on fear-mongering and clickbait headlines. I’ve found that a quick scan of the Associated Press or Reuters gives me a solid overview of major events without the emotional intensity of opinion-driven outlets.

Consider subscribing to a daily news digest or podcast that summarizes key stories in 10-15 minutes, such as NPR's "Up First" or The New York Times' "The Daily." This can help you stay informed without feeling overwhelmed. As Mark Twain wisely observed, “If you don’t read the newspaper, you’re uninformed. If you do, you’re misinformed.” The challenge is to find a balance between these extremes.

3. Limit Social Media Exposure

Social media platforms are designed to keep you engaged—often at the expense of your mental well-being. The constant stream of opinions, arguments, and breaking news can be overwhelming, especially during politically charged times. If you find that scrolling through Twitter or Facebook leaves you feeling anxious or angry, it’s time to take a step back.

One strategy is to unfollow or mute accounts that contribute to your stress. Another is to set daily time limits for social media use. Personally, I’ve chosen to log out of these platforms entirely during the workweek, and I’ve noticed a significant improvement in my mood.

4. Focus on Local News and Community Engagement

While national and international news often feels distant and uncontrollable, local news connects you to the issues and events directly impacting your community. Supporting local journalism and staying informed about city council meetings, school board decisions, or neighborhood initiatives can give you a sense of agency and purpose.

Consider getting involved in causes that matter to you. Volunteering, attending protests, or joining advocacy groups can channel your energy into meaningful action. As Mahatma Gandhi famously said, “You may never know what results come of your actions, but if you do nothing, there will be no result.”

5. Practice Mindfulness and Self-Care

Mindfulness practices such as meditation, yoga, or deep breathing can help you stay grounded in the present moment. These activities reduce stress, improve focus, and create a buffer against the negativity of the news cycle. I’ve made it a habit to start each day with a few minutes of meditation, which sets a calm and intentional tone for the hours ahead.

Physical exercise is another powerful tool for managing anxiety. Whether it’s a brisk walk, a bike ride, or a workout at the gym, moving your body releases endorphins and clears your mind. Combine this with regular sleep and a healthy diet, and you’ll be better equipped to handle whatever comes your way.

6. Cultivate Gratitude and Perspective

In times of uncertainty, it’s easy to focus on what’s wrong with the world. But cultivating gratitude can shift your perspective and remind you of the good things in your life. Each evening, I jot down three things I’m grateful for, no matter how small. This simple practice has helped me maintain a sense of balance and optimism.

Remember that history is filled with periods of turmoil and upheaval. As Franklin D. Roosevelt reassured Americans during the Great Depression, “The only thing we have to fear is fear itself.” By focusing on what you can control and finding ways to contribute positively, you can weather the storm with resilience and grace.

7. Seek Support When Needed

Finally, don’t hesitate to reach out for support if you’re feeling overwhelmed. Talk to friends or family members who share your concerns, or consider joining a support group. Sometimes, simply sharing your feelings can provide relief. If anxiety persists, a therapist or counselor can offer additional tools and strategies to help you cope.

In conclusion, the relentless pace of the news cycle can leave anyone feeling drained and discouraged. But by setting boundaries, prioritizing quality over quantity, and focusing on self-care and community, you can reduce your anxiety without sacrificing your awareness of current events. As I’ve discovered, it’s not about burying your head in the sand—it’s about finding a sustainable way to engage with the world.

By taking these steps, you’ll not only protect your mental health but also empower yourself to act with clarity and purpose. In the words of Viktor Frankl, a Holocaust survivor and psychiatrist, “When we are no longer able to change a situation, we are challenged to change ourselves.” The choice is yours.

(The author received a B.A. degree in Philosophy from The Johns Hopkins University and a Juris Doctor degree, with Honors, from The George Washington University Law School.)