Can Watching the News Cause Anxiety?
Recently, I was asked to be interviewed on television for ITV News to discuss anxiety, although I must admit, I don’t actually watch the news myself.
Many of my clients are initially surprised to hear that I have not listened to the news for over 15 years. Many people do judge me, however, that is often because they don’t know about the detrimental impact the news is having on their minds, bodies and lives.
Many of my clients have since chosen to limit or even eliminate the news from their lives too, and all report being happier because of this.
In our fast-paced world, it’s all too easy to become overwhelmed by the barrage of headlines, often filled with distressing and sensational news.
We will understand how consuming too much news can negatively affect our body and mind and discuss practical steps we can take to cultivate a healthier relationship with the media.
The Overwhelming Impact on Our Body and Mind
The news is designed to inform us, but when we are constantly bombarded with negative stories, our natural response can be one of heightened anxiety and stress. Our brains are wired to focus on danger and threats. This is an evolutionary mechanism that ensures our survival. However, in today’s modern context, this strategy can become counterproductive.
When we are repeatedly exposed to stories of conflict, natural disasters, or political turmoil, it triggers our body’s anxious “fight, flight and freeze” response. This results in our bodies releasing stress hormones like adrenaline and cortisol, even when we are not in any immediate danger ourselves.
Watching or listening to the news keeps our bodies in a continuous state of alert, which can lead to several physical symptoms. We might experience headaches, muscle tension, disrupted sleep patterns, digestive issues or even panic attacks. Over time, chronic anxiety and stress can weaken our immune system, making us more susceptible to illnesses. Mentally, the constant exposure to negativity can leave us feeling overwhelmed, hopeless, and disconnected from the positive aspects of our lives.
The Psychology Behind Our News Consumption
There is a psychological phenomenon known as negativity bias, where our brains naturally give much more weight to negative information than we do to positive information. This bias is evolutionary and served our ancestors well by helping them avoid dangers such as sabre-toothed tigers, but in today’s world of 24-hour news cycles, it means that negative news can dominate our thoughts.
Social media and digital devices only amplify this effect, as they are designed to keep us engaged with constant updates and notifications.
When we continually focus on the darker side of events, it can skew our perception of reality. We can begin to see the world as a much more dangerous and hopeless place than it really is. This distorted view can further increase feelings of anxiety and make it difficult to appreciate the many positive aspects of our lives.
A client of mine was forced to read stories about young girls being kidnapped or murdered when she was growing up. Her father believed he was helping her to stay safe, however the reality was that she grew up petrified and anxious of everyone.
When we focus on the bad things that go on in the world, without taking into account all the wonderful things and people, we can’t see the reality.
The world is actually safer now than it ever has been, according to the World Bank’s latest homicide figures, and the UK’s Office for National Statistics (ONS).
Which Stress Hormones Are Released When We Consume the News?
The stress hormones are triggered when we feel anxious and our nervous system goes into the fight and flight response. The stress hormones include cortisol and adrenaline.
Cortisol increases blood sugar levels, blood pressure, and the brain's use of glucose. Cortisol levels naturally fluctuate throughout the day, and rise in response to stress and anxiety.
Epinephrine causes the heart to beat faster, increases blood pressure, and gives us more energy to run away from danger.
When a perceived threat passes, the body's stress response system should return to normal, however if we constantly have the news on, even in the background, our bodies don’t have the opportunity to return to normal.
What Are The Physical Effects of Chronic News Consumption?
Extended exposure to distressing news does more than just upset our minds, it has an impact on our physical health as well. Our bodies are designed for short, sharp bursts of stress and are not designed to remain in a state of heightened anxiety for extended periods. The elevated levels of stress hormones can lead to a range of health issues, such as:
- Sleep Disruptions: Overstimulation from negative news can make it hard to relax at the end of the day, resulting in poor-quality sleep.
- Health Problems: Stress and anxiety can interfere with our digestive processes, leading to issues like stomach aches, IBS or indigestion, and can also make our reproductive organs shut down.
- Weakened Immune System: Prolonged stress makes it harder for our bodies to fend off infections and recover from illnesses.
- Chronic Tension: Continuous anxiety may lead to chronic muscle tension, contributing to pain and discomfort in various parts of our body.
Our Bodies Can Not Tell The Difference Between What is Real vs Imagined or Seen
As anyone who has suffered from anxiety knows, our bodies can physically respond to something even when we are imagining it or thinking about it and the threat has not actually happened.
Top athletes use this phenomenon to their advantage. They will visualise themselves winning the race and accepting the medal they are training for as this prepares their bodies for success.
We are actually all familiar with this as we have all felt a physical emotion when watching a film, be that happy, sad, excited or scared! Our bodies will release the appropriate hormones even whilst we are sitting on the sofa in our own homes.
Watching the negativity of the news has the same impact on us, and will release the stress hormones.
The Mental and Emotional Toll
Mentally, the effects of constant negative news can be profound. We may find ourselves feeling:
- Overwhelmed and Anxious: The endless stream of bad news can create a sense of being trapped in a never-ending cycle of anxiety and worry.
- Disconnected: When our focus is primarily on distressing events, it becomes difficult to stay engaged with our own lives or appreciate the positive happy moments. Our evolutionary negativity bias ensures we will put greater emphasis on the negative moments in our day than we will on the positive moments.
- Pessimistic: A continual focus on negative outcomes can erode our optimism, making it hard to see hope for the future. We also get more of what we focus on so we create a self-fulfilling prophecy of negativity
- Emotionally Drained: The emotional energy required to process constant negativity can leave us feeling exhausted and unable to enjoy everyday activities, leading to increased loneliness and depression
These emotional responses can further exacerbate feelings of anxiety and lead to a reduced quality of life. It becomes essential, therefore, to find ways to break free from the cycle of negativity.
What Can We Do Instead?
While I consciously choose what I feed my mind, for many people, avoiding the news altogether is not an option.
So, what are the alternatives? How can we stay informed without impacting our mental and physical health? Here are some suggestions you may wish to try:
1. Set Boundaries for News Consumption
Designate specific times for checking the news rather than allowing it to intrude upon our day continuously through endless updates and notifications. Consider setting aside 15–30 minutes in the morning and perhaps another time in the evening to catch up on headlines. This way, we can avoid the constant barrage of information and give our minds a much-needed break. Avoid consuming the news before bedtime, as it can also have a negative impact on our sleep.
2. Choose Quality Over Quantity
Opt for reputable news sources that provide balanced and factual reporting rather than sensationalist headlines. Focusing on quality journalism means we are less likely to be overwhelmed by unnecessarily alarming details that are trying to grab our attention.
It might also help to subscribe to newsletters that summarise key events without overwhelming detail, and there are also magazines and websites that focus on all the positive news.
3. Engage in Mindful Practices
Mindfulness techniques, such as meditation, deep breathing exercises, or even a short walk in nature, can help calm our minds and counterbalance the negativity in the news. Practising mindfulness creates a mental space where we can observe our thoughts without getting entangled in them. This practice not only reduces anxiety but also enhances our ability to focus on the present moment.
4. Disconnect Regularly
In today’s digital age, it can be refreshing to take regular breaks from screens and social media. Consider doing a ‘digital detox’ where we disengage from our phone, computer, or television for a set period each day. This intentional break from technology allows us to reconnect with ourselves and the world around us without the constant intrusion of negative news.
5. Focus on Positive Interests
Redirect the time spent watching or listening to the news towards activities that bring us joy and happiness. Whether it’s reading a good book, engaging in a hobby, spending time with loved ones, or even getting involved in community projects or volunteering, focusing on positive interests can boost our mood and our overall wellbeing.
6. Stay Connected
Building and nurturing relationships with positive friends and family can provide protection against stress and anxiety from indulging in negative news. Positive conversations that are supportive and uplifting help to balance our emotional wellbeing and remind us of the positive aspects in our own lives, and in the world. In times of uncertainty, it is often our community and social bonds that provide the greatest comfort.
7. Practice Gratitude
Do not consume the news before bedtime as this will have an impact on your sleep. Instead, focus on 5 positive things that have happened that day, and embrace the feeling of gratitude towards them. It doesn’t need to be something big, in fact, it is more about appreciating the little things in life and over riding our negativity bias.
A healthier relationship with the media starts with recognising that we do not need to be constantly plugged in to be aware of what’s happening in the world. Instead, we can choose to engage with news in a way that is mindful and measured. This might mean reading a thoughtful article or listening to a news podcast rather than mindlessly scrolling through social media feeds or news channels filled with sensationalist headlines.
The Benefits of Changing Our News Consumption Habits
When we reduce our exposure to constant negative news, we invite a range of positive changes into our lives. Some of the benefits include:
- Improved Mental Wellbeing: Lower stress levels and reduced anxiety allow us to feel more relaxed and at peace.
- Better Physical Health: With decreased stress hormone levels being pumped through our bodies, our sleep, digestion, sexual function and immune function can improve.
- Enhanced Relationships: With more time and emotional energy, we can nurture our connections with family and friends.
- Greater Appreciation for Life: By focusing on positive activities, we cultivate gratitude and a more optimistic outlook.
- Increased Productivity: A calmer mind is better able to focus on tasks, leading to greater motivation, productivity and satisfaction in our daily activities
Reclaiming Our Headspace
The constant barrage of negative news can have a profound impact on our wellbeing, leaving us stressed, anxious, and physically unwell. By setting boundaries, choosing quality sources, engaging in mindful practices, and nurturing positive interests and social connections, we can strike a healthier balance between staying informed and looking after ourselves.
Let us remember that we have the power to decide what we allow into our minds. In taking control of our news consumption, we are not turning a blind eye to the world, we are simply choosing to prioritise our wellbeing, allowing us to live a more balanced, fulfilling life.
In essence, by moderating our news consumption, we reclaim our mental headspace and create a more balanced, fulfilling life.
You may wish to download the free Exposure Ladder worksheet to help you overcome your limiting beliefs in public speaking.
Other Resources
Understand What is Anxiety?
Discover How To Reduce Anxiety Right Now
Watch some Breathing Techniques to Reduce Anxiety
Read Can Journalling Help With Anxiety
Read What Is Burnout and How To Overcome It
Download The Circle of Control and Influence Worksheet
Download Guide How to Help Your Anxious Child
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Frequently Asked Questions
1. How can we effectively limit our news consumption?
We can start by setting specific times during the day for checking news updates. For example, limit yourself to a brief period in the morning and evening rather than constantly checking throughout the day. Turning off notifications and designating “screen-free” periods, especially before bedtime, can also help reduce the overwhelming influx of information.
2. What are some positive activities to replace excessive news watching?
Instead of scrolling through negative headlines, we can engage in activities that bring us joy and relaxation. This might include reading a book, practising mindfulness or meditation, going for a walk in nature, or spending quality time with family and friends. Exploring hobbies and creative pursuits can also provide a much-needed break from the stress of constant news consumption.
3. How does constant exposure to negative news affect our physical health?
Continuous exposure to distressing news can elevate our stress hormones, such as cortisol, which in turn can disrupt our sleep, digestion, and immune function. Over time, these physical effects can contribute to more serious health issues, including chronic headaches, muscle tension, and even increased susceptibility to infections.
4. Is it possible to stay informed without feeling overwhelmed?
Yes, it is absolutely possible. The key is to be selective about where and how we consume our news. By choosing reliable sources, setting boundaries for news consumption, and supplementing our information intake with positive and balanced perspectives, we can remain well-informed without becoming emotionally drained.
5. How can practising mindfulness help in reducing the negative impact of news consumption?
Mindfulness allows us to create a space between our thoughts and our reactions. By practising mindfulness—whether through meditation, deep breathing, or simply taking a moment to be present—we can observe our feelings without being overwhelmed by them. This practice helps us manage our anxiety and maintain a more balanced perspective, even when the news is particularly distressing.
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