Rethinking Your Relationship with the News: Caring for Your Mental Health in Challenging Times

If you've thought about rethinking your relationship with the news recently, you're definitely not alone. Many of my clients and friends—here in Paris and all over the world—have brought up the same concern. They tell me about the anxiety, hopelessness, outrage, disappointment, and fear they feel each time they check the headlines. These are natural and understandable reactions to the constant stream of difficult news we are exposed to.

No one would say the world of yesterday was perfect. But for many of us, it's starting to look a whole lot more preferable to the uncertain future unfolding before us. Every time we check our phones or scroll through social media, we are reminded of suffering, injustice, and events that feel far beyond our control. The emotional impact of this can be profound.

Why Do We Keep Checking the News If It Makes Us Feel Bad?

Most people feel a strong sense of moral obligation to stay informed. Even if we can't directly help those who are suffering, it may feel like turning away or "burying our heads in the sand" is a betrayal of our values. For many, bearing witness to injustice feels like a duty—one that takes priority over our own discomfort.

But here's the truth: it's not selfish to care for your mental health. In fact, we need to look after ourselves in order to be there for others in a sustainable and meaningful way. We have a duty to acknowledge the impact that global events can have on our emotional wellbeing.

I'm not here to tell you how much you should or shouldn't engage with the news. That's a deeply personal decision. But if you're feeling overwhelmed, it might be time to rethink your relationship with media and create healthier boundaries.

Signs the News Might Be Taking a Toll on Your Mental Health

Here are a few signs that your media consumption may be negatively affecting your wellbeing:

• You feel a constant sense of dread or hopelessness after reading or watching the news.

• You find it difficult to relax or switch off because you're preoccupied with global events.

• You're experiencing sleep disturbances or having trouble concentrating.

• You feel helpless, powerless, or consumed by guilt about events happening far away.

• You're caught in a cycle of compulsively refreshing news feeds or doomscrolling, even when it leaves you feeling worse.

If any of these feel familiar, it may be time to gently reassess your media habits.

How to Create a Healthier Relationship with the News

Taking care of your mental health doesn't mean ignoring the world—it means finding a sustainable balance. Here are some practical steps you can take to regain a sense of control:

Limit Your Daily News Intake

Decide on a specific time of day to check the news and stick to it. For example, you might choose to read the news once in the morning and once in the evening, avoiding constant updates throughout the day.

Curate Your Social Media Feeds

Many of us follow news outlets or accounts that regularly share distressing content. Consider creating separate social media profiles—one for staying informed and another purely for friends, hobbies, and uplifting content. This can give you more control over what you're exposed to when you log in.

Take Breaks from News and Social Media

Digital detox days (or even weekends) can give your nervous system a much-needed rest. Use this time to connect with nature, engage in creative hobbies, or simply rest.

Focus on Local Connection and Community

One reason global news can leave us feeling powerless is because we have little ability to change the outcome of world events. Instead, consider shifting some of your attention to your local community. Do you know your neighbours? Are there community groups or initiatives in Paris you can get involved in? Contributing to your immediate environment can feel grounding and empowering.

Reflect on Your Deeper Motivations

Take a moment to ask yourself why you're drawn to check the news so often. Is it to feel informed? To feel prepared? To avoid missing something important? Bringing awareness to these motivations can help you make more conscious choices about your media consumption.

Cultivate Spirituality or a Sense of Meaning

Spirituality doesn't have to mean religion. It can be a sense of connection to something bigger than ourselves—whether that's nature, art, community, or personal values. Practices like meditation, mindfulness, or spending time in quiet reflection can help you feel more grounded amidst uncertainty.

Reflection Questions to Clarify Your Relationship with the News

1. How do I feel immediately after reading or watching the news?
   Describe the emotions, thoughts, or physical sensations that come up for you.

2. What motivates me to check the news?
   Is it a desire to stay informed, a sense of responsibility, curiosity, fear of missing out (FOMO), or something else?

3. How often do I check the news each day, and how intentional am I about this habit?
   Notice the frequency and whether it feels like a conscious choice or an automatic reaction.

4. Does consuming news energise me or leave me feeling drained?
   Reflect on whether your media habits support or deplete your energy and mental wellbeing.

5. What types of news stories have the biggest impact on my mood or mindset?
   Are there particular topics or themes that affect you more deeply?

6. Am I giving equal attention to positive and hopeful stories, or mostly focusing on distressing ones?
   Consider the balance of your news diet.

7. Do I feel more or less connected to my local community than I do to global events?
   Reflect on where you direct most of your attention and energy.

8. What would it feel like to take a break from the news?
   Explore any fears, relief, or resistance that come up when you imagine stepping back.

9. What other practices or activities could help me feel informed, empowered, or connected without overwhelming my mental health?
   Brainstorm alternative ways to stay engaged with the world.

10. How can I create boundaries around my media consumption that support my wellbeing?
    Think about practical steps, such as time limits or curating your feeds.

You Are Not Alone

If you're finding it difficult to manage feelings of overwhelm, you are not alone. Many people are struggling with these emotions, especially in today's complex world. It's okay to ask for support.

As an English-speaking therapist in Paris, I work with expatriates and international professionals who are navigating these challenges far from home. Whether you're feeling anxious, isolated, or simply in need of a safe space to talk, therapy can help you process your emotions and build healthier coping strategies.

Get in touch to book a free 20-minute consultation and see how we can work together.