Feeling Overwhelmed by the News? Let’s Talk About How to Cope
Navigating Political Stress: Staying Informed Without Burning Out
Lately, it feels like every time we glance at the news, there's another crisis unfolding. Another policy shift, another attack on rights, another moment that leaves us feeling exhausted, anxious, and helpless. If you’re finding yourself stuck in a cycle of doom scrolling, overwhelmed by uncertainty, or fearful for the future, you’re not alone and I want to help.
Let’s talk about what’s happening in your brain, how to stay informed without burning out, and how to channel fear into meaningful action.
Why Political Stress Feels So Overwhelming
When we’re constantly under stress — especially the kind tied to our safety, rights, and future — our brains shift into survival mode. This means we get stuck in fight, flight, freeze, or fawn, a response designed to protect us from immediate danger. But when that danger feels constant, like an unrelenting stream of political upheaval, our nervous system gets flooded with cortisol and adrenaline. It can affect everything: focus, sleep, motivation, and even basic daily tasks.
For marginalized communities, this stress is even more intense. Our bodies carry the memory of past injustices, and new threats can feel deeply, viscerally dangerous—because, in many ways, they are.
On a neurological level, the amygdala (the brain’s fear center) goes into overdrive, constantly scanning for threats, while the prefrontal cortex (responsible for rational thinking and long-term planning) struggles to keep up. This imbalance can make it hard to regulate emotions, think clearly, or focus on solutions. It’s why political stress can feel paralyzing—our brains are wired to focus on immediate danger rather than long-term strategy.
How to Stay Informed Without Spiraling
With a 24/7 news cycle and social media designed to keep us engaged (and let’s be real, enraged), it’s easy to feel like we have to stay plugged in at all times. But constant exposure to distressing headlines can leave us in a state of chronic anxiety, making it harder to actually do anything about the issues that matter.
Here are some ways to stay informed while protecting your mental health:
✔ Set Boundaries: Decide when and how often you’ll check the news, rather than letting it take over your day. One helpful approach: Stop scrolling when your distress level hits a 6 out of 10.
✔ Be Intentional About Sources: Follow reputable news outlets rather than reaction-driven social media accounts designed to provoke outrage.
✔ Balance Your Feed: Yes, we need to stay aware of injustice. But we also need reminders of hope, joy, and resilience. Follow organizers, mental health professionals, and activists who offer actionable solutions, not just dire warnings.
✔ Unfollow or Mute Accounts That Spike Anxiety: If certain posts make you feel panicked 24/7, it’s okay to take a step back—even if it’s from a news source you trust. You can always check back in when you feel ready.
✔ Schedule Tech-Free Time: Give your nervous system a break by setting aside time to unplug and reconnect with your body, nature, or loved ones.
Turning Fear Into Action
When the world feels like it’s on fire, taking action—no matter how small—can restore a sense of control and purpose. Instead of doom scrolling, try channeling that energy into tangible steps:
✔ Get Involved Locally: Grassroots organizations are often the ones making the biggest impact. Find one that aligns with your values and see how you can help.
✔ Call or Email Your Representatives: It might feel futile, but collective pressure has driven real change throughout history.
✔ Attend Protests & Rallies: Showing up in person can be a powerful way to combat feelings of helplessness.
✔ Support Independent Journalism: Mainstream outlets don’t cover everything. Follow and uplift independent media that prioritizes social justice.
✔ Educate & Share Resources: When you have the bandwidth, share information in a way that empowers rather than overwhelms.
Supporting Organizations & Mutual Aid
If you’re in a position to donate, even small contributions can go a long way. But financial support isn’t the only way to help! Volunteering, sharing resources, and amplifying grassroots efforts are just as valuable. If you’d like a curated list of organizations doing important work, just reply to this email, I’d be happy to send one your way.
If you have financial privilege, consider setting up recurring donations to sustain long-term efforts. If you’re struggling financially, participating in mutual aid, sharing information, or offering your skills in other ways can be just as impactful.
Ignorance vs. Intentional Engagement
There’s a difference between willful ignorance and intentional engagement. Willful ignorance is pretending injustice doesn’t exist because it’s uncomfortable. Intentional engagement is recognizing that burnout helps no one and setting boundaries so you can stay in the fight for the long haul.
Here’s how to engage without drowning in despair:
✔ Check in with yourself: If you’re already overwhelmed, it’s okay to pause.
✔ Rotate responsibilities: If you’re in activist spaces, take turns staying updated and sharing action steps.
✔ Engage with solutions, not just problems: Seek out stories of resilience alongside coverage of injustice—this is called counterbalancing in therapy.
✔ Remember that rest is part of resistance: You don’t have to consume every piece of bad news to be informed or compassionate.
Final Thoughts: Hope is a Discipline
Activist Mariame Kaba says, Hope is a discipline. It’s not something we magically feel, but something we cultivate through community, action, and rest. Fear thrives on isolation, but healing happens in connection.
Mariame Kaba is a prominent activist, educator, and writer known for her work in abolitionist organizing, transformative justice, and grassroots political advocacy. She is a leading voice in the movement to dismantle the prison-industrial complex and advance community-based alternatives to policing and incarceration. Through her work with organizations like Project NIA and Survived & Punished, she has been instrumental in advocating for racial justice, survivor-centered responses to violence, and collective care as a form of resistance.
