Why Can’t I Stop Watching the News?

We are living with unprecedented levels of uncertainty. How long will it last? When will we be able to see friends and family again? Will the economy recover? How do we keep ourselves and our loved ones safe? 

When uncertainty is high, it can cause anxiety. One way we cope with this anxiety is by seeking as much information as possible. Our brains crave certainty to feel more in control of our lives. For example, many of us feel like it would be easier to cope if we just knew when life would return to “normal.” On top of the urge to stay informed, many of us have had our usual routines disrupted and may find ourselves with more time to watch or read the news.

Is Watching the News Making My Anxiety Worse?

When we try to feel more in control of our lives by seeking certainty during uncertain times, it actually makes our anxiety worse. Watching the news throughout the day or repeatedly checking social media feeds for the latest updates may feel comforting in the moment because it gives us the sense that we are doing something to stay informed, which can briefly reduce anxiety. Unfortunately, this effect is short-lived. 

Staying glued to the news can increase our anxiety in the long term because it contributes to the false belief that if we just gather enough information, we can stay in control. In reality, the more we seek certainty about the future, the more anxious we feel because it is simply not possible to predict exactly what will happen or when uncertainty will resolve.

The best way to deal with this uncertainty is to practice acceptance of what is beyond our control and to refocus our attention on the things we can control. For example, while we cannot control the timing of major events in the world, we can support our own well-being by getting enough sleep, eating regularly and staying hydrated, moving our bodies, and connecting with loved ones in ways that are available to us.

How Can I Stay Informed?

It is natural to worry about missing an important announcement or update, which contributes to the urge to check for new headlines multiple times a day. However, as we discussed earlier, this type of repetitive checking only makes anxiety worse. 

Instead, try these tips to stay informed without increasing anxiety:

1. Ask yourself whether the information is helpful or unhelpful. Helpful information provides actionable steps you can take to stay safe or support your well-being. In contrast, repetitive updates or speculation are less likely to be useful and may simply fuel worry.
2. Be selective about where you get your news and stick to trusted sources of information.
3. Set boundaries around news consumption by limiting how often you check for new developments. For example, check a reliable source once a day for any meaningful updates.
4. If people you follow on social media are overwhelming your feeds with anxiety-provoking content, consider muting or hiding their posts. Social media updates are often opinion-based and may not come from verified sources.
5. Remind yourself that it is normal and natural to feel anxious in uncertain times. Practice acceptance of whatever emotion you are feeling in the moment and remember that it will pass with time.