When the News Feels Too Heavy: How to Tune In and Stay Grounded
If you’ve noticed that everywhere you turn, there’s another heartbreaking headline, crisis, or reason to feel heavy, you’re not alone. Even if you usually keep it moving, it can be hard to show up for work, family, deadlines, and responsibilities when you’ve quietly been holding onto some bigger emotions.
Hearing stories or seeing the impact of events we don’t have much control over can bring out anxiety, overwhelm, frustration, disconnection, avoidance, or utter exhaustion.
You may not be able to fully explain how it makes you feel to experience everything going on in the world and locally, but know that you don’t have to. You’re seen and validated for having a human reaction in these times.
This isn’t a post about tuning out the world or pretending things aren’t hard, because as much as we’d like it to, we know that can only make that weight you carry heavier. It’s about reminding you that it’s okay to care, it’s OK to feel, and you don’t have to hold the weight by yourself.
Why things feel so heavy (Especially when life keeps moving around you)
Let’s be honest, no one can absorb constant bad news 24/7 without it impacting them. The nervous system wasn’t designed for endless breaking stories, access to thousands of open and vulnerable stories online at our fingertips, or the speed at which we learn about tragedy around the globe.
For some people, it’s comforting to know things within the instant they occur, but it’s also completely normal to feel like even when you don’t want to miss an update, you notice a physical and mental shift occur afterward.
Some of the ways news stories impact us:
They make you feel like you have to control and prepare for every possible risk.
They stir up sadness and grief for things you can’t change.
They may signal a change ahead that’s hard to navigate.
They invite comparison and prompt you to assess your safety, relationships, or circumstances against those of others.
They activate worry, leaving your mind spinning through endless what-ifs.
That can create a quiet weight that may feel like:
Being upset or down in mood without an apparent reason
Feeling detached or checked out during everyday moments
Snapping at small things or feeling unusually irritable
Difficulty concentrating, sleeping, or feeling truly relaxed
Carrying a background sense of dread, even on good days
Turning to control of anything you can impact to regain a sense of comfort
Because the news is such an ingrained part of our culture (just think of how many news outlets exist!), it can lead you to minimize your distress or symptoms of burnout because “other people have it worse” or “there’s always a bad story”. But, what if you allowed yourself to notice the way what you consume impacts you without needing to change it or put it aside?
And no, this won’t require stopping everything or trying to find a pause in an already jam-packed schedule. We’ll talk about some ways you might invite in self-kindness and regulate as you process the news.
Bringing more compassion to yourself and your feelings
The news cycle is the essence of what we can’t control, and as you find yourself lingering on thoughts it brings out or acting differently to cope, remember you don’t have to rationalize it or toughen up. No one gets the top stories sent to them before tuning in, so there’s always an unexpected element to what you’ll see and hear as stories break, and it's normal for that to influence everyone a bit differently.
You may not even be reacting to the topic covered, but the greater theme it represents for you. Grief, anger, frustration, fatigue, and helplessness are all normal, healthy responses to a heavy world. You don’t have to earn the right to be overwhelmed.
You can be both strong and capable while tending to what you may need to regulate your system.
Simple, doable things that can help (Even if you’re always on the go)
Consider your why
We all have a reason behind consuming news, and considering how to bring intentionality to your intake is a great way to align to your own capacity and needs. This might look like being thoughtful about when you want to take in the stories coming in, which devices you want to keep for news vs. others, or the environment that feels the most grounding. For example, you might feel best listening to a podcast on the way home to catch up on the day’s events once work is complete and you’re transitioning into your night instead of starting your day that way.
You might also set boundaries around social media updates, and choose to only consume important updates through a daily email recap or news segment so the stream isn’t constant and unpredictable. We can’t always control how we hear about things, but we can experiment with what might work well for us from day to day.
2. Notice when news intake feels heavy
Obvious? Maybe. Impactful? For sure! It can feel good to stay informed when a news story isn’t leaving your mind, because keeping up with things can mimic a sense of control over it. As you reflect on yourself, notice how you feel in your body and mind as you walk away afterward.
Are you holding tension?
Did any level of stress or anxiety decrease? Or increase?
Are you turning to a coping mechanism to process?
What would your body ask for if it could speak to you?
Everyone’s different, but it can be helpful to replace your news time with something nourishing and see how you feel as a first step.
3. Name what’s coming up for you
When you notice signs that something is off, you might not always have the words, but it can feel like a form of release to name anything you know is present.
For example you might say out loud (to yourself or someone else):
“This feels heavy.”
“I don’t feel like myself.”
“That one really hit me.”
“I’m tense and sad right now.”
“I notice I’m disconnected.”
It’s okay if what you feel changes, and the goal isn’t to “fix” anything, but rather to acknowledge that you’re carrying something more than usual on top of everything else on your plate. This might lead you to a grounding practice or a healthy outlet for release.
-> Holding space without losing yourself: The art of emotional detachment
4. Offer your nervous system a moment to ground
An intentional 30 seconds can go a long way in seeing what your nervous system responds to most. These ideas can help you build a toolkit tailored to your routine. Tiny, consistent moments like these shift your baseline more than you think.
You might try:
5 slow, deep exhales
Roll your shoulders and unclench your jaw
Step outside for a minute of sunlight
Take a moment of gratitude for what is
Put your hand on your chest and just notice your breath
-> Learn all about your nervous system and grounding techniques for hectic lifestyles.
5. Channel your care into one small, doable action
In some cases, you may be able to take a meaningful action that allows you to channel your care into something meaningful. A few examples include:
Donating to support individuals or areas impacted by a tragedy
Spreading awareness of a cause or mission, creating change
Saying a prayer or keeping someone in your thoughts
Learning more about a specific topic through education, books, podcasts, or expert speakers
Turning to a creative outlet like writing, art, or cooking as an expression
6. Give yourself full permission to unplug
Outside of just the news, life can feel like an information overload and way too much to process. When you factor in keeping up with all your family and friends, as well as a high-paced work environment, an unplugged moment might be just what your system needs.
Protecting your mental and emotional bandwidth isn’t selfish. It’s about staying available for the things and people you care about most.
Unplugging can look like:
Adding an hour of putting your phone on “do not disturb”
Deleting certain apps or pausing non-critical notifications
Swapping TV time for a good playlist
Carving out a screen-free walk or meal
Final thoughts
Take your time as you navigate your experience, knowing that you don’t need a perfect plan to work through it. It may take time and patience with yourself as you explore what brings you comfort and peace in a heavy world.
You may also feel relief in knowing that this isn’t just you, and there are communities of support around you, walking through their reactions and reflections. While that tenderness is a strength, it doesn’t mean you have to carry everything, every day.
Take a moment to check in with your capacity to feel, respond, and heal if needed. We’re here to guide you and stand with you every step of the way.
