Keeping up with the news can feel like a never-ending stream of doom and gloom. However, staying informed is necessary, both for making sense of the world around us and for engaging in meaningful civic action. Yet in today’s hypercompetitive news delivery ecosystem, about one in four Canadians get their news primarily from social media, and one in three from the internet. The pressure to drive clickbait means that social media posts and news outlets alike tend to highlight dramatic or negative stories—making it all too easy to slip into a state of doom-scrolling—a habit of endlessly skimming through negative headlines and social media updates.

Evidence suggests this constant stream of grim news can take a heavy toll on our mental health. One study of 2,251 adults, published in 2021 by the International Journal of Environmental Research and Public Health, found that the more frequently people sought COVID-19 information through television, newspapers, or social media, the more likely they were to report emotional distress. Younger people in particular may be hit hardest by these unrelenting headlines. A growing body of research suggests that frequent news consumption and social media usage can lead to higher levels of stress and anxiety among young adults. Another study, from the University of Vermont, followed 61 young adults over 30 days and found an association between consuming news related to the pandemic on social media and more pronounced symptoms of depression.
So, how can we maintain a balance between being responsibly informed and preserving our own well-being? One strategy is to break the habit of consuming every alarming report in real time. Instead of having your phone’s news alerts pop up every five minutes, consider limiting your news check-ins to a couple of specific times a day. A related tip is to choose how you receive your news; for example, opting for concise written summaries instead of video clips can help in processing updates in a more objective way.
Beyond setting boundaries around news consumption, you can try to refocus on everyday self-care practices. That might sound a bit cliché, but small daily habits can add up quickly. Simple routines like prioritizing a full night’s sleep, carving out breaks for exercise, or setting a consistent schedule, can be surprisingly powerful tools in mitigating stress. If you are feeling helpless in the face of dire headlines, look for ways to contribute in your own community: volunteer with a local organization, become part of a club, or join campus initiatives. Actively helping others reinforces a sense of agency and hope, reminding you that even in turbulent times, your actions can make a positive impact.
For times when the headlines feel overwhelming, brief technology breaks can go a long way. Take a walk without your phone, spend a few minutes journaling, or try mindfulness exercises like guided meditation. These small pauses can help refocus your mind and give your nervous system a moment to reset.
Though it may feel counterintuitive, stepping back from endless news feeds does not mean shutting yourself off from reality. It is important to be deliberate in how you consume information, so you can remain a well-informed, engaged citizen without sacrificing your mental health.