Constant access to news keeps us informed in a fast-moving world, but it’s important to find ways to navigate the news cycle to protect our mental health, a McMaster sociologist says.  

“With 24/7 updates, social media algorithms that prioritize extreme content, and an endless stream of crisis-driven headlines, it’s no surprise that many people feel more anxious and overwhelmed than ever,” says Sociology associate professor Marisa Young, the director of the Centre for Advanced Research on Mental Health and Society.  

“At the end of the day, staying informed should help us understand the world — not make it feel unbearable,” she explains.  

Young shares insights on the impact of the news cycle, as well as tips on to safeguard mental health.  

What impact does the seemingly endless wave of consequential (and negative) news stories have on our mental health? 

Constant exposure to negative news can take a real toll on our mental well-being. It’s not just about feeling sad or frustrated in the moment — it can create a sense of ongoing stress, almost like background noise or what we refer to as an “ambient stressor” that never really goes away.  

Sociologists think about stress in different ways, and one important distinction is between short-term stressors, like a single upsetting news story; and chronic stressors, which build up over time.  

The news cycle today often makes bad news feel relentless, and that can contribute to chronic stress, where people feel like they’re always bracing for the next crisis. 

In addition to the content of the news that matters, but also the way we consume it.  

When we’re bombarded with distressing stories — whether it’s about political turmoil, climate disasters or economic uncertainty — it can create a sense of powerlessness, which is especially harmful to mental health.  

People may start to feel like no matter what they do, things won’t change, and that can lead to feelings of anxiety, hopelessness, or even emotional exhaustion.  

This is something sociologists call “stress proliferation,” where one type of stress spills over into other areas of life.  

For example, worrying about a financial crisis after reading the news can make someone more anxious about their job security, which then affects how they interact with their family, how they sleep, and so on. 

Are certain people more at risk of this?

Yes, and that’s a really important part of the conversation. Not everyone experiences stress from the news in the same way.  

People who are already dealing with uncertainty in their lives — whether it’s students worried about their future, parents juggling responsibilities, or workers in precarious jobs — are likely to feel the weight of bad news more heavily.  

If someone is already struggling to pay rent, then reading about rising interest rates or job layoffs isn’t just distressing — it’s personal. 

Students, in particular, can be vulnerable because they’re in a life stage where so much is uncertain. They’re making decisions about their future while constantly hearing that the economy is unstable, the climate is in crisis, and political divisions are deepening. It’s a lot to process.  

Parents also experience this stress in a unique way, especially when the news relates to safety, education, or financial security. Many parents already feel stretched thin, and hearing about school violence, climate disasters, or rising living costs can intensify feelings of anxiety. 

And then there’s the bigger picture of inequality. People in lower-income households, racialized communities, or those facing discrimination tend to experience more structural stressors in daily life. For them, the news doesn’t just report on crises—it often reflects ongoing realities they already live with.  

So while negative news can affect everyone, it doesn’t land the same way for all of us. 

How do you know if you’re consuming too much news? 

It’s tricky because we all want to stay informed, but there’s a fine line between being engaged and feeling emotionally drained.  

One sign that news consumption might be becoming harmful is if it starts affecting your mood in a lasting way — if you feel anxious, hopeless, or even exhausted after scrolling through headlines.  

Some people find themselves compulsively refreshing their news feeds, almost like they’re looking for the next piece of bad news. That’s sometimes called “doomscrolling,” and it can create a cycle where the more we consume, the worse we feel, but we keep going back for more. 

Another red flag is if news starts interfering with daily life — like if you find yourself checking updates the moment you wake up, staying up late reading negative stories about distressing events, or feeling overwhelmed to the point where you’re withdrawing from conversations with friends or family.  

If the news makes you feel more powerless rather than more informed, it might be time to rethink how you’re engaging with it. 

Are there ways people can keep up with the news without feeling overwhelmed? 

Definitely. The goal isn’t to avoid the news altogether, but to be more intentional about how we engage with it.  

One of the most effective things people can do is set boundaries around when and how they consume news.  

Instead of checking updates constantly throughout the day, setting aside specific times — maybe in the morning and then again in the evening — can help prevent the feeling of being constantly bombarded. 

It’s also helpful to be mindful of where you’re getting your news. Sensationalized headlines and 24/7 breaking news coverage tend to focus on the most extreme, emotionally charged stories, which can make the world seem even more chaotic than it is.  

Balancing that with sources that provide context, analysis, or even solution-focused reporting can help shift the focus from feeling overwhelmed to feeling informed. 

And finally, it’s important to recognize when it’s okay to step back. Just because something is happening in the world doesn’t mean you have to absorb every detail in real time.  

Sometimes taking a break — whether it’s for a day or even just an evening — can help reset your perspective and allow you to engage with the news in a way that feels less draining. 

 What if you are overwhelmed, what can you do to manage the anxiety? 

If the news is making you feel overwhelmed, the first thing to remember is that you’re not alone. A lot of people are feeling this way, and part of that is because we’re not just dealing with bad news — we’re dealing with bad news that’s constant and often feels out of our control.  

One of the best ways to counteract that is to focus on the things that are within your control. 

One approach is to shift from passive consumption to active engagement. Instead of just absorbing negative stories about distressing social situations, finding small ways to take action — whether that’s volunteering, donating or even just having conversations about issues that matter — can help restore a sense of agency.  

Research shows that when people feel like they’re contributing to solutions, even in small ways, it can reduce feelings of helplessness and anxiety. 

Social connection is also a key buffer against stress. Talking with friends, family or community groups about how you’re feeling can help put things in perspective and remind you that you’re not facing the world’s problems alone.  

Sometimes, just voicing anxieties out loud can make them feel more manageable. 

Finally, grounding yourself in activities that are separate from digital spaces — things like going for a walk, exercising, reading a book, or engaging in hobbies — can help counterbalance the mental overload that comes with constant news exposure.  

The goal isn’t to ignore what’s happening in the world, but to make sure that staying informed doesn’t come at the expense of your well-being.