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Improve Your Health With a News Fast

Knowing what’s happening in the world is a responsible and necessary part of life. But in the age of 24/7 news cycles, breaking alerts, opinion overload, and endless social media posts, many people experience news fatigue—or what a University of North Carolina at Chapel Hill (UNC) researcher refers to as “mean world syndrome”. 

The solution? A “news fast”: a temporary or intentional break designed to help you reduce stress in recovery, protect your mental health, and regain a more balanced relationship with information. Here’s how excessive news consumption might be affecting you, and how to take a more thoughtful approach to staying informed without being overwhelmed.

Mental Toll of Constant News Exposure

News stories are often framed in ways that emphasize danger, conflict, or catastrophe, and when this becomes your daily intake, it can shape your worldview and emotional state.

Some of the mental and emotional effects of excessive news consumption include:

  • Increased anxiety or stress. Constant exposure to traumatic events, political tension, or crisis reporting forces your nervous system into a heightened state of alert.
  • Feelings of helplessness. Seeing suffering without being able to change it can lead to compassion fatigue or emotional numbness.
  • Disrupted focus and productivity. Frequent news-checking breaks your concentration and creates mental clutter.
  • Sleep disturbances. Watching or reading upsetting news before bed makes it harder to unwind and fall asleep.

However, researcher Heesoo Jang of UNC’s Hussman School of Journalism and Media, as well as the Center for Information, Technology, and Public Life, says these messages prompt you to take more deliberate actions. 

“News fatigue itself isn’t a bad thing. It’s just a signal that your body and mind give you for a mental break. You have consumed so much information and your brain just wants a refresh before it absorbs new information,” Jang states. “That’s how it works. So I think it’s actually a positive thing because it gives you a sign to do something else and a signal that maybe you’re absorbing too much information.”

Choose Clarity Over Chaos With a News Fast

During your treatment and recovery, you’ve learned vital aspects of setting health boundaries and different techniques to reinforce wellness. Taking a break from the news doesn’t mean shutting down your intellect or ignoring the world. It simply means choosing to create space for recovery, clarity, and focus.

Here are some ideas for a successful news fast:

  • Pick a duration. Try a news fast for 1 day, 3 days, or a full week. Let it be a mental reset, not a permanent cut-off.
  • Replace the habit. Fill the time you’d normally spend scrolling news with activities that nourish you—reading books, journaling, meditating, spending more time in nature, listening to music, or engaging in hobbies.
  • Assess your emotions. Use the break to notice your state of being without the constant stream of headlines. Do you feel lighter? More focused? Less reactive?
  • Return with intention. After the break, consider establishing new habits such as reading a daily summary instead of clicking on every article, or watching weekly roundups instead of hourly updates.

Staying Informed Without Being Consumed

Taking a news fast doesn’t mean you’re opting out of civic responsibility or turning a blind eye. Instead, it’s about being intentional with how, when, and where you consume news. The goal is to shift from passive intake to active, mindful engagement, such as: 

  • Designate a “news window”. If being in touch with current events matters to you, choose a specific time each day in your daily recovery practice—such as 30 minutes in the morning or early afternoon—to check reliable news sources. Avoid late-night news consumption to protect your sleep and peace of mind.
  • Set boundaries around breaking news. Turn off push notifications. You rarely need to know about breaking events the moment they happen, and many early reports are inaccurate or sensationalized.
  • Decide what matters most. Not every headline deserves your attention. Focus on topics that directly affect your community, your interests, or your well-being. Let go of the need to monitor every global development.

Jang also recommends that you “take time off from social media and the internet—get yourself back to the offline space and reconnect with the world.” In this way, you shift the perspective of “mean world syndrome” generated by algorithms and develop more awareness of what’s happening immediately around you.

Additionally, Jang advises you to avoid the endless slog of headlines and instead, decide on one or two topics. Then, search only for news relating to those topics. This helps you focus on a specific issue instead of “going down the rabbit hole of constantly clicking new links and reading all the recommended news.”

Remember: not all outlets labeled “news” are created equal. In the era of misinformation and clickbait, it’s more important than ever to be selective about where you get information. If you’re not sure where to start, websites such as Media Bias/Fact Check or AllSides help you evaluate the reliability and bias of various news sources. Rely on reputable organizations known for journalistic integrity, fact-checking, and balanced reporting.

Learn How to Thrive With Help From Sobriety Centers of New Hampshire

Recognizing how to build a successful life in recovery takes time, but we can help. Our primary mission at Sobriety Centers of New Hampshire is to deliver high-quality, evidence-based treatment and continuing care. We have three locations to serve you: 


You deserve to design a healthy, happy life on your terms. Talk to a member of our admissions team to learn more about our services.