How to Cope with News-Induced Anxiety: 5 Mindful Strategies for Working Professionals
- Georgiana Verdonk-Sim
- 6 days ago
- 4 min read
Updated: 5 days ago
Why You're Feeling So Anxious: And You're Not Alone
You're doing your best to keep up—with your inbox, deadlines, family responsibilities...and life itself. But then you glance at the headlines.
Another round of layoffs. The markets are in free fall. Climate reports. Political unrest. And suddenly, your heart races. Your chest tightens. You feel that sinking sense of dread: "What now?"
If you've found yourself feeling anxious, helpless, or on edge after scrolling through the news, know this—you are not alone, and your reaction is valid.
At MsPsychGV, I work with ambitious professionals who are silently grappling with the mental toll of today's world. This article will help you understand why you're feeling this way—and what you can do to regain your sense of calm.
How the News Cycle Affects Our Mental Health
We live in an always-on digital culture that feeds us crisis after crisis.
For professionals who are already under pressure to perform, the relentless news cycle becomes a hidden source of chronic stress. Common symptoms include:
Trouble focusing at work
Poor sleep or early waking
Irritability or emotional exhaustion
Overthinking and catastrophizing
Feelings of helplessness or guilt
This kind of stress isn't just "in your head"—it's biological. Our nervous systems weren't designed to process this much threat-based information—and certainly not while trying to stay composed on back-to-back Zoom calls.
What Is News-Induced Anxiety?
News-induced anxiety is a growing phenomenon among working professionals. It stems from information overload, paired with a feeling of powerlessness to change the state of the world.
When your brain encounters scary headlines, it activates your fight-or-flight response—dumping cortisol and adrenaline into your system. Over time, this causes:
Burnout
Decision fatigue
Disconnection from joy and meaning
So what can you do when the world feels overwhelming—but your responsibilities don't pause?
5 Mindful Strategies to Cope with News-Induced Anxiety
These tools are grounded in positive psychology and mindfulness-based therapy. They help you regulate your emotions, anchor yourself in the present, and create space to breathe—even when the world feels chaotic.
Ground Yourself with the 5-4-3-2-1 Technique
When your mind spirals, bring your attention back to your senses:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This easy mindfulness tool calms your nervous system and shifts your attention from fear to focus.
Set Clear Boundaries Around News Consumption
News is designed to hook your brain. That's why it's addictive—and draining. Here's how to take control:
Choose one or two specific times each day to check updates
Stick to trusted, factual sources
Avoid scrolling in the morning or before bed
Pair news intake with a grounding activity (walk, tea, breathwork)
Recenter with the Serenity Prayer
God, grant me the serenity to accept the things I cannot change, Courage to change the things I can, And the wisdom to know the difference.
Whether you're spiritual or not, the wisdom in this prayer is a powerful compass. Say it aloud. Write it down. Let it guide your mindset when anxiety strikes.
Rewire with Gratitude and Strengths-Based Reflection
Negative news primes your brain to focus on danger. Gratitude helps you reclaim balance.
Try this journaling prompt each day:
What are 3 things I'm grateful for today?
What's 1 strength I've used to handle something tough?
This small practice shifts your focus to what's working, building resilience and calm.
Talk to Someone Who Understands
Sometimes the anxiety isn't just about the headlines—it's about the pressure to hold everything together. Work stress. Life transitions. Fear of not being enough.
That's where therapy can help.
At MsPsychGV, I specialize in supporting professionals navigating:
Burnout and performance pressure
Life/work anxiety and overthinking
Emotional exhaustion and disconnection
Whether you're looking for a one-time clarity session or ongoing therapy, help is available.
Bonus: Your Daily Reset Worksheet
Print this out and keep it near your desk. Use it anytime your day starts to unravel.
Morning Check-In | Evening Check-Out |
|---|---|
I'm feeling: ___________________ | I'm proud of: ____________________ |
Grateful for: __________________ | Strength I used: __________________ |
I can control: _________________ | I'll let go of: _____________________ |
Final Thoughts: Peace Begins With Permission
You're not weak for feeling anxious.
You're human—and you're carrying a lot.
The good news? You can create peace in the midst of chaos. It starts with awareness. Then tools. Then support.
If you're ready to feel more grounded, focused, and emotionally strong, I'd love to help.
✨ Frequently Asked Questions
Q: Is it normal to feel anxious after reading the news?
Yes. The human brain responds to negative news as if it's a real-time threat. This can lead to stress, anxiety, and mood issues—even if your own life is stable.
Q: What's the best way to stay informed without feeling overwhelmed?
Set strict boundaries around news intake. Curate your sources, check only once or twice a day, and avoid doomscrolling at night.
Q: Can therapy help with stress caused by world events?
Absolutely. Therapy can give you tools to manage your reactions, restore calm, and reclaim your emotional wellbeing—even when the world feels unstable.
MsPsychGV - Therapy for Professionals Who Want to Feel Grounded Again. Serving clients in the Netherlands and Singapore, in-person and online.