Constantly connected to and endless vast of media at our fingertips, we’re living in an age of compulsive information consumption.
News alerts, videos, and updates hit us all day long, whether we are actively seeking them out or getting pulled down internet rabbit holes. And for many of us who care deeply about the world and the well-being of others, it’s easy to feel like we should keep up with every piece of content.
But for many of us, knowing “what’s going on” turns into a spiral—where the more we consume, the more anxious we feel; the more anxious we feel, the more we feel we need to consume, etc. etc.
The dilemma becomes, how do we strike the balance of knowing enough to stay informed, but not so much that I’m a walking ball of anxiety or rage, no longer able to connect to others and do work aligned with our values?
Fascinating science shows that traumatic media consumption has real nervous system and mental health impacts— it’s not only “in your head.” I’m going to share about a study from UC Irvine that helps to explain why and evaluate if you’re over-consuming the news.
Over-Consuming The News- A Study
After the 2013 Boston Marathon bombing, researchers at UC Irvine set out to understand how media coverage of traumatic events impacts mental health.
They surveyed over 4,500 adults from across the U.S. Participants shared how much media they consumed—TV, social media, online news—and completed assessments that measured acute stress responses, including:
- Intrusive thoughts
- Avoidance
- Hypervigilance
- Physical arousal (e.g., racing heart, trouble sleeping, feeling on edge)
The results were striking: People who watched six or more hours of media coverage per day reported more acute stress than some individuals who were physically present at the scene of the bombing.
But why does this happen?
Our nervous systems aren’t great at separating real-time danger from perceived danger—especially when we’re exposed to graphic images or video footage. Visual content creates a sense of immediacy. When we see intense, emotionally charged scenes (e.g., chaos, injury, or fear), the brain activates the same alarm system as if we were experiencing the trauma ourselves.
In other words, these exposures trigger the amygdala—the part of the brain responsible for processing fear—and keeps the nervous system in a heightened state. When that exposure happens repeatedly, it can overwhelm the brain’s ability to regulate and process what it’s seeing.
That’s why research has linked repeated media exposure to symptoms of PTSD, even in people who were not directly involved in the event.
Why Over-Consuming The News Matters
Taking in more traumatic content doesn’t make you more informed—it can actually be more harmful than helpful. You may think keeping up with every detail helps you stay in control. But constant exposure to distressing news can actually do the opposite.
It can increase anxiety. Disrupt your sleep. Make you feel helpless or numb. And from these mental and emotional states, we are much more likely to burn out and less likely to take value-driven action in matters we care about.
And here’s something else: We can become addicted to the drama. Not because we enjoy suffering—but because our brains crave resolution. We watch, scroll, and refresh, hoping the next update will give us clarity, closure, or reassurance. In the process, we get hooked on a cycle of alert → stress → relief (i.e., dopamine)→ repeat.
The problem is, that loop never really ends. And our nervous system pays the price.
The good news? You can stay informed without losing your peace of mind. It just takes some intention—and a few healthy boundaries.
How to Manage Your Media Intake
Here are a few ways to protect your mental health while staying connected to the world around you if you notice yourself over-consuming the news.
Check In With Yourself
Notice how you feel before and after reading or watching the news. Do you feel grounded? Or do you feel tense, anxious, or heavy? Hopeful or helpless?
Before taking any action, simply scan your body to check in and decide whether the content you took in felt helpful or harmful.
Set Clear Limits
Decide when and for how long you’ll check the news.
It can also be helpful to avoid constant updates via notifications throughout the day. Instead, set up a window where you’ll engage to avoid surges in adrenaline over the day.
Ask Yourself- Why Am I Watching This?
Do you already know enough about the issue? Is there more that you need to understand to take the action you’d like to take?
Often, a short summary or headline gives you what you need. Remember, you don’t need every detail to stay informed or engaged.
Care For Your Nervous System
Balance out your screen time and news consumption with grounding activities. If you expose yourself to stressful and traumatic news, it is a good idea to reset your own body’s stress response system. Remember, your own nervous system cannot tell the difference between real and imagined or exposure to events.
Go for a walk. Breathe deeply. Stretch. Listen to music. These small emotional grounding exercises help reset your body’s parasympathetic nervous system.
Notice Doom-Scrolling
That endless scroll? Remind yourself: It’s not helping. If anything, getting sucked into the scroll leaves us feeling burned out, hopeless, and feeling like we should give up all together.
Instead, set app limits or use screen-time reminders if needed. Remember that you are allowed to unplug and reset and that consuming every detail is not your responsibility.
Curate Your Sources
Stick with trustworthy, balanced outlets. Avoid clickbait or graphic images that add to your stress- and remember, these types of content are designed to try to pull you in: not to inform you with the balanced truth.
You might try a once-a-day newsletter or news digest for calmer updates at a predictable cadence.
Take Action
Feeling helpless? Choose a way to take action. Taking action breaks the vicious cycle of consumption- anxiety- overwhelm- consumption- anxiety etc.
You could donate, volunteer, talk to a friend, or support a cause you care about. Even one step forward helps you feel more empowered. The key is to take your actions out of the doom-scroll or void of the internet and into your real world.
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