Coping With Heavy News Cycles | Rappahanock Area Community Service Board

In recent days, many of us have been exposed to heartbreaking and distressing news—acts of violence, loss of life, and stories that shake our sense of safety. Even when these events happen far from home, constant coverage and social media updates can make them feel immediate and deeply personal.

If you’re feeling anxious, exhausted, angry, numb, or simply overwhelmed, you’re not alone. These reactions are common—and human. Studies have shown that mass violence events can cause psychological and physical distress, no matter how far away the occurrences are from where you live. (Although, being closer to an incident raises the risk of lingering mental health problems.)

Psychologists say that continual exposure to negative news can lead to anxiety and Headline Stress Disorder. During heavy news cycles, it’s especially important to be intentional about protecting your mental health.

Here are some strategies that may help.

Limit Your Exposure—Without Disconnecting Completely

Staying informed is important, but endless scrolling or repeated viewing of traumatic footage can intensify stress and anxiety.

Consider checking the news once or twice a day instead of continuously.
Avoid watching or reading updates right before bed.
Choose one or two trusted sources rather than consuming everything at once.
Pay attention to “doomscrolling,” which is constantly scrolling social media feeds looking for negative news. If you find yourself doing this, make a conscious effort to put down your digital devices.
Set a strict no-screens policy for mealtimes. Check out our guide to connectedness for ideas on how to use screen-free times to strengthen relationships.

Giving yourself boundaries around news intake is not avoidance—it’s self-care.

Notice How Your Body Is Responding

Stress doesn’t only live in our thoughts; it shows up physically too. You might notice headaches, muscle tension, stomach issues, trouble sleeping, or fatigue.

Take breaks to stretch, breathe deeply, or go for a short walk.
Even a few minutes of grounding—feeling your feet on the floor or focusing on your breath—can help calm your nervous system.
Try deep breathing, meditation, or simply focusing on your senses. Grounding techniques, like the 5-4-3-2-1 method (naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste), can bring you back to the presentwhen your mind is racing.

Stay Connected

During frightening or upsetting times, isolation can make things feel worse.

Reach out to a trusted friend, family member, or colleague.
Talk about how you’re feeling, or simply spend time together doing something comforting.
If children are exposed to the news, check in with them using age-appropriate language and reassure them they are safe.

Connection helps remind us that we’re not facing difficult moments alone.

Be Mindful of Social Media

Social media can amplify distress, especially when rumors, graphic content, or heated conversations circulate quickly.

Consider muting or unfollowing accounts that increase anxiety.
Take breaks when needed.
Remember that it’s okay not to engage in every discussion or share every article.

Focus on What You Can Control

When events feel overwhelming, small, grounding actions can restore a sense of stability.

Stick to routines that bring comfort.
Engage in activities that help you feel present—reading, music, time outdoors, or creative outlets.
Acts of kindness, volunteering, or helping others can also be powerful antidotes to feelings of helplessness.

Take Care of Yourself

Make sure you cover your basics: sleep, exercise, healthy foods. These are the foundations to staying emotionally stable.

Know When to Seek Extra Support

If distress lingers or begins to interfere with daily life—such as persistent anxiety, sadness, sleep problems, or feelings of hopelessness—it may be time to seek professional support. Reaching out for help is a sign of strength, not weakness.

Mental health professionals can help you process difficult emotions and develop tools to cope during challenging times.

You Don’t Have to Carry This Alone

Heavy news cycles can take a real toll, but support is available. If you or someone you love is struggling, our agency is here to help. We offer services for children, adults, and families, and we’re committed to supporting our community through both everyday challenges and moments of collective grief.

Taking care of your mental health matters—especially when the world feels heavy.

More Resources

Here are some places to find additional tips and tricks:

A 5-Minute Reset During Heavy News Cycles

When the news feels overwhelming, take five minutes to pause and reset:

Step away from screens and take a few slow, deep breaths.
Name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste.This grounding exercise can help calm your nervous system.
Move your body, even briefly—stretch, walk, or step outside if possible.
Do one small, comforting thing—make a cup of tea, listen to music, or check in with someone you trust.

Small moments of calm can make a meaningful difference.

For Parents & Caregivers: Helping Children Process the News

Children and teens may hear about distressing events from the news, social media, or peers—even if we try to shield them. Here are some ways to support them:

Ask open-ended questions, such as “What have you heard?” or “How are you feeling about that?”
Keep explanations simple and age-appropriate. Avoid graphic details.
Reassure them about safety, focusing on the adults and helpers working to keep people safe.
Limit repeated exposure to news coverage, especially violent images.
Watch for changes in behavior, sleep, mood, or school performance, which may signal they’re struggling.

If your child seems especially distressed or their worries don’t ease with time, professional support can help.

Please know that emergency services are always available, including specialized crisis treatment for children. RACSB emergency services therapists are available around the clock, 540/373-6876.