Be honest—how do you feel when you read the news?
Calm and grounded?
Or tense, irritated, maybe even a little panicky after just a few headlines?
Today’s media landscape is designed to grab attention, and fear is one of its most reliable tools. Sensational, extreme headlines—on both sides of the aisle—pull us in fast. The problem? What you read in a few minutes can impact the tone of the rest of your day.
Your nervous system stays on high alert. And suddenly, it’s consuming your thoughts and energy.
The good news: you can stay informed without sacrificing your mental and physical health. It starts with how—and when—you engage.
Why the News Hits So Hard
Our brains aren’t wired for constant crisis. When headlines trigger fear or outrage, your body often reacts as if the threat is personal and immediate—tight shoulders, a clenched jaw, a racing heart.
Left unchecked, this cycle can:
Staying informed doesn’t require staying activated.
1. Set an Intention Before You Read
Ask yourself one simple question:
How do I want to feel while reading the news?
Allow yourself to feel that way before you open the news. Try to maintain that focus (thoughts follow focus) while reading.
2. Get Grounded First
Before reading the news:
Starting from a regulated state changes how the information lands.
3. Pause When You Feel Triggered
Notice yourself getting riled up? Stop reading.
Close your eyes and bring attention to your body:
When your body settles, then decide whether to keep reading or step away.
4. Never Read the News Before Bed
Your nervous system needs calm to sleep well.
Evening is for:
5. Shift From Judgment to Neutral Observation
Instead of labeling everything as good or bad, try simply noticing:
Reducing the story around the event helps you stay clear-headed; not emotionally hijacked.
6. Focus on What You Can Control
You have limited control over governments, systems, and other people.
You do have control over:
From a calm place, ask:
What—if anything—is the right next step for me, in alignment with my values?
This approach reduces “panic mode.”
This Isn’t About Denial—It’s About Protecting Your Own Health
Staying calm doesn’t mean:
It means choosing not to suffer longer than necessary.
You can acknowledge reality without letting it consume you. You can care deeply without being emotionally flooded. And you can act from love, clarity, and compassion instead of fear.
The Takeaway
Peace doesn’t come from avoiding the world—it comes from learning how to meet it differently.
When you train your brain to pause, regulate, and choose where it focuses, you protect your health, your energy, and your ability to respond wisely—even in the midst of the storm.
And that, in itself, is a powerful act of wellness.
