It’s easy to feel overwhelmed these days. The news is everywhere—on TV, on your phone, in conversations.

Headline after headline competes for your attention, often by triggering anxiety, anger, dread, or outrage. Before you know it, you’re tense, restless, and more drained than informed.

There’s even a name for this now: news anxiety.

But here’s the good news: you don’t have to live that way.

For years I’ve been saying that we weren’t designed to process this much exposure to world events. Our minds and hearts aren’t made to carry the weight of every tragedy, crisis, and scandal. As I wrote in Leaving Your Mark Without Losing Your Mind, for most of human history people only knew what was happening in their immediate community—and maybe heard rumors about things happening far away.

Now we live in an environment where graphic images of suffering, speculation, and fear-mongering flood our minds 24/7. It’s not just information—it’s a constant stream of anxiety. For some, the day begins and ends with scrolling the news or social media. No wonder so many of us feel overwhelmed.

Paul’s words in Philippians 4:8 offer a needed reminder:

“Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” What we allow into our minds matters.

Three Questions to Ask Yourself

It’s time to be blunt and honest with ourselves:

• Can I actually trust the information I’m consuming—or is it exaggerated to provoke anxiety or outrage? Are they spinning it to favor one side of the political spectrum? Then why am I watching or reading it?
• Does this information really affect my life directly? Is this my business or someone elses? Am I wasting energy on things far removed from me?
• Is this information actionable? Can I do anything about it? If not, why am I letting it make me frustrated or anxious?

Two Media Hacks to Protect Your Peace

1. Stop the Input.
This is the single most powerful step you can take. Simply reduce the amount of news and social media you consume.

• Decide on a concrete reduction. If you currently spend two hours a day, cut it to 20 minutes. If you’re constantly scrolling, set boundaries—two short sessions per week instead of daily check-ins.
• Never START your day with news or social media. Begin with prayer, Scripture, or a few moments of quiet. What you put in your mind first will set the tone for everything else.
• Never END your day with news or social media. Shut it down at least 30 minutes before bed. Use that time to connect with family, write in a gratitude journal, or do something small and positive to prepare for the next day.

Think of it this way: if your diet was making you sick, you’d cut back on the junk food. The same is true for your mental diet. Reducing the input will give your heart and mind space to breathe.

2. Pause → Breathe → Label → Pray.
When you do encounter news that stirs up anxiety, this one-minute hack (adapted from the Mindful Newsletter) will reset your nervous system and shift your perspective.

• Pause. The moment you feel tension rise—anxiety or outrage—stop scrolling. Put the phone down or close the tab, even for just a minute.
• Breathe Consciously. Inhale through your nose for a count of 4. Hold for a count of 4. Exhale slowly through your mouth for a count of 6. Repeat this cycle three times. This helps your body move out of “fight or flight” mode.
• Label. Ask yourself, “What am I actually feeling—fear, sadness, anger, worry?” Naming the emotion takes some of its power away and helps you step out of reaction mode into clarity.
• Pray. Hand the burden over to God. If it’s fear, ask Him for peace. If it’s tragedy, intercede for those affected. This is what 1 Peter 5:7 points to: “Cast all your anxiety on him because he cares for you.”

Why This Works

Your nervous system doesn’t know the difference between reading about danger and actually being in danger. That’s why a headline can leave you anxious, even when you’re safe at home. Pausing and breathing calm the body. Labeling emotions brings mental clarity. Praying shifts the burden into God’s hands, where it belongs.

The Takeaway

You can stay informed without being consumed. All it takes is two practical shifts: stop or at least reduce the input; and when you do engage, pause, breathe, label, and pray.

Instead of letting the headlines control your peace, you can protect your mind, trust God, and live with calm and focus.