Expert Doctors: This Is the #1 Sign You Need a Break from the News

There’s a lot happening right now, and a lot of us personally feel the weight of fighting to make the world better according to our own vision for how it should be. Between the US presidential election, ongoing global conflicts, and weather disasters, one look at your phone can bring you down big-time—a fact that’s hard to escape. According to 2024 data from the Pew Research Center, digital devices have become the primary source of news for 57% Americans, while 33% are still tuning in on the TV.

That means at least 90% of us are feeling the tension. While staying informed is important, research, such as a 2021 study, consistently finds that exposure to negative news can lead to increased feelings of depression, anxiety, and stress, as well as fear and sadness. Says Kia-Rai Prewitt, PhD, a psychologist with the Cleveland Clinic: “I’ve worked with several people who were getting really upset from watching hours of news.” Dr. Prewitt notes in the institution’s Health Essentials blog the benefits of stepping back: “Once they reduced their news consumption and started doing something else, they felt calmer.”

Below, experts outline signs that it’s time to give the news a rest, and how to successfully disconnect.

5 clear signs you need a news detox

1. The news is ruining your mood

If news stories leave you feeling anxious, sad, or hopeless, it’s a clear sign that the emotional toll is too high. A constant state of distress can impact your mental health, and may worsen current mental health issues.

Susan Albers, PsyD, another Cleveland Clinic doctor of psychology, says: “If you’re prone to anxiety, depression or sadness, doomscrolling can be like stepping into quicksand.” She adds, “The negativity can pull you under quickly. It can even lead to panic attacks.”

2. You check news compulsively

Keep an eye out if you’re hitting refresh on your news feed every few minutes or if you feel on-edge until you catch the latest headlines. This could be a sign that it’s time to step back.

Many experts agree that one of the classic signs of an addiction is when a behavior is interfering with your everyday responsibilities. When keeping up with the news turns into a compulsive habit, it can throw off your daily routine and make it hard to concentrate on anything else, ultimately impacting your productivity.

3. Sleep issues emerge

When sleep problems start occurring because you’re staying up late scouring the news or feeling anxious about what you’ve read, it might be time to rethink how much news you’re taking in. Dr. Albers says, “When you’re anxious, it’s hard to turn your mind off to go to sleep.”

Consistent research shows that a good night’s sleep leads to sharper focus, stronger immunity, and more balanced moods, all of which are key to managing the daily challenges that may come your way. National Institutes of Health experts recommend getting seven to nine hours of sleep each night.

4. Your relationships are suffering

When discussions about current events replace personal connections or lead to constant conflict, it might be time to take a step back. We’re hearing that many Americans are find conversations with loved ones turning into debates or disagreements about news topics. Take a breather from the headlines and remember that multiple longevity experts say our relationships end up being what fuels the longest lifespan.

5. Physical symptoms manifest

When stress kicks in, it’s not just your mind that feels it: Your body does, too. Headaches, stomach issues, or muscle tension can all be exacerbated by stress, including from media consumption.

Listen to your body. If physical symptoms arise after consuming news—your pulse quickens, your chest tightens, your head throbs, or other symptoms—it’s time to give yourself a break.

How to implement a news detox

Taking a break from the news doesn’t mean cutting it out forever. Instead, it’s about giving yourself some breathing room from the relentless updates to recharge and refocus. Here’s some practical advice, including some ideas from Dr. Prewitt and Dr. Albers, on how to ease the burden of constant news consumption:

• Schedule your news time: Start by setting clear goals for when you’ll check the news. Maybe that’s 15 minutes each morning and evening, or perhaps you choose specific days to completely disconnect from the news—find what fits your lifestyle. To support this, consider unsubscribing from certain channels, turning off notifications, and limiting news apps on your phone. You might also create news-free zones, such as your bedroom or dining area, to help maintain these boundaries.
• Choose quality sources: Select news outlets that are known for balanced reporting and avoid those that sensationalize. This can help reduce the emotional impact of the news you consume.
• Identify your support system: Connect with your partner, friends, or family members who might also feel swamped by the barrage of news. Sharing how you feel and discussing coping strategies can not only provide support but can also help keep you committed and focused on the connections that replenish your energy and make you feel grateful.
• Engage in positive activities: Replace some of your time that would have been dedicated to catching up on the news with activities that lift your spirits and keep you grounded. Whether it’s a walk in the park, a hike, or just sitting outside, being in nature can reduce stress and improve your mood. Meditation, deep breathing exercises, or yoga can help center your thoughts and calm your mind. Engage in hobbies that you enjoy and keep you in the present. Some examples include painting, reading, cooking, or playing music.
• Reflect on your progress: Regularly check in with yourself to see how you’re feeling. Are you less anxious? More productive? Keep a journal or notes to track your feelings and improvements over time. If you’re noticing a positive difference, then consider making these changes a permanent part of your routine.

It’s important to stay informed about global events, but remember, you’re not meant to carry the world’s problems on your own. Acknowledge what’s happening, then focus on maintaining your peace through self-care practices.

If you’ve tried these strategies and still find it difficult to disconnect from the news, don’t hesitate to reach out to your healthcare provider—your mental health and its impact on your physical health are important to your doctor. They can guide you to the appropriate resources and support you need.

About the experts:

• Kia-Rai Prewitt, PhD, is a psychologist with the Cleveland Clinic.
• Susan Albers, PsyD, is a psychologist with the Cleveland Clinic and a New York Times bestselling author. She has also appeared as a guest on The Today Show, The Dr. Oz Show, and NPR.

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