I’ve been watching too much news lately. Like… way too much.
Not the scroll-past-it-on-socials kind. The sit-and-soak-in-it kind. The kind where you start your morning with headlines, and before you’ve even finished your coffee, you feel like the world is on fire again.
War. Murder. Abuse. Corruption.
People in power doing the most horrific things.
It’s like a never-ending horror loop and I can’t look away.
This morning, I had one of those heart-resetting chats with a friend. You know the kind – about the state of the world and what it’s doing to us.
And we both admitted: We want to stay informed. We want to be responsible humans. But… we also want to feel like a human.
And right now, it’s a lot. The daily download of devastation is infecting us.
Why does it feel so heavy?
Here’s the thing: your nervous system can’t distinguish between something happening right in front of you and something you’re watching unfold on a screen across the globe.
Neuroscience calls this the “negativity bias.” It’s a survival hack wired into our brains over millennia. The brain’s default is to spot danger and keep you alive by being alert to threats, even if those threats aren’t immediate. So when you get hit with repeated news of violence, abuse, war, and chaos, your brain and body react as if you are in danger, even though you’re just sitting on your couch.
This triggers your amygdala (the brain’s alarm system) to flood your body with stress hormones like cortisol and adrenaline. Perfect for a quick burst of escape or fight in real danger, but exhausting when it’s chronic.
What happens next is your prefrontal cortex, the thinking part of your brain, gets hijacked by stress, making it harder to process information clearly, make good decisions, or even regulate your emotions. You feel overwhelmed, drained, and stuck. Phew! That’s a lot already eh?
Why you feel powerless...
On top of that, the constant flow of bad news triggers what psychologists call learned helplessness. This is when you experience so many situations beyond your control that you stop trying to change anything at all. Even the things you actually can influence.
And that’s where a lot of us get caught in a vicious cycle:
Wanting to stay informed → Feeling helpless → Feeling overwhelmed → Wanting to disconnect → Feeling guilty for disconnecting → Starting the cycle again.
What to do about it?
First: Give yourself permission to curate.
You are not a human sponge for the news. You are a human with limited energy and a sacred nervous system.
This means you get to decide what information you consume and when.
Try this:
Limit news intake to a set time or times per day (like 15 mins morning and evening).
Choose trusted sources – avoid sensationalist feeds designed to spike your adrenaline.
Turn off notifications that suck you in mindlessly.
Next: Focus on your sphere of influence.
Your power is in what you can control, not the 10,000 things you can’t.
Make a list. Here’s mine to inspire you:
The energy I bring into my home and relationships.
The quality of conversations I have.
The creative work I put out into the world.
The ways I show kindness – even in small doses.
The habits I create to care for my body and mind.
This isn’t about ignoring the world or pretending nothing is wrong. It’s about preserving our ability to stay effective and engaged over the long haul. Burnout helps nobody.
Ground yourself in joy & connection
Science shows that positive experiences, even small ones, activate the parasympathetic nervous system – the “rest and digest” mode – that calms your body and helps repair the stress damage.
So, delight in those little moments:
That first sip of tea when the house is still quiet.
Your kid’s laugh that makes you forget the news cycle.
The smell of rain on dry earth.
A deep breath while watching bees doing their busy, simple thing.
How these rocks in Girraween formed this perfect granite arch for no reason whatsoever…
Make these non-negotiables (like paying a parking ticket!). They’re your emotional vitamins.
What’s one small step you can take today?
Pick one thing from your sphere of influence and do it with full intention. If it’s a conversation, make it meaningful. If it’s a creative act, let it be messy and joyful. If it’s a moment of stillness, give yourself permission to fully be in it.
Remember: Your impact isn’t about moving mountains every day. It’s about showing up for yourself and those around you in ways that are sustainable and real.
Final thoughts
In this whirlwind of information, tragedy, and chaos, the most radical act might be simply being human. With all our messy, imperfect, beautiful capacity to feel, to connect, and to hold space for what matters.
You’re allowed to feel overwhelmed.
You’re allowed to take breaks.
You’re allowed to protect your peace.
Because only from that grounded place can you step forward – stronger, clearer, and ready to lead in your own way.