Keeping up with current events is part of being an engaged, thoughtful adult. It helps us vote responsibly, empathize with others, and understand the forces shaping our lives. But there’s a growing gap between being informed and being constantly inundated. In today’s world of nonstop updates, breaking alerts, hot takes, and algorithm-driven outrage, many people find that their relationship with the news has quietly become exhausting—and even harmful.
Over time, this distorted lens can impact how we feel, think, and function. This is when the idea of a news fast comes in: a deliberate pause from news consumption designed to restore balance, reduce stress, and protect your emotional and mental well-being.
Is There a Hidden Cost to Constant News?
Yes, because it’s rarely neutral in tone. Stories that highlight conflict, disaster, political turmoil, or fear tend to grab attention—and they dominate headlines. When this becomes your daily mental diet, your nervous system doesn’t get much of a break. For example:
- Many people notice increased anxiety or a persistent sense of unease after prolonged news exposure. Others feel emotionally drained or numb, especially when they’re repeatedly confronted with suffering they have no direct ability to change.
- Harvard Medical School references studies indicating that prolonged exposure to negative news or “doomscrolling” increases cortisol levels—our body’s stress hormone—leading to higher levels of stress and anxiety.
- Frequent checking also fragments your attention span, making it harder to focus deeply on work, relationships, or recovery.
- And for people who consume news late in the evening, sleep often suffers, as the mind struggles to power down after absorbing distressing information.
Interestingly, experts emphasize that this “news fatigue” isn’t a personal failure. It’s a biological and psychological signal. Feeling overwhelmed by information is your brain’s way of saying it needs space to reset before taking in more.
What’s a News Fast?
The concept isn’t about ignorance or avoidance: it’s intentional disengagement. Introduced in 2011 by Dr. Andrew Weil, founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona, this practice allows you to create breathing room between yourself and the constant stream of headlines to help you regain clarity and emotional equilibrium.
Some people step away for a single day. Others choose several days or even a week. The goal isn’t permanence—it’s perspective. During that time, you consciously avoid news websites, television, podcasts, and social media feeds that revolve around current events.
The most successful news fasts replace consumption with nourishment, using many of the healthy coping mechanisms you probably rely on for recovery and mental and emotional stability. So instead of scrolling, you might:
- Read fiction
- Journal
- Meditate
- Spend more time in nature
- Listen to music
- Reconnect with hobbies that bring you calm or joy
Just as important is noticing how you feel during the break. Many people report feeling lighter, less reactive, and more present within just a few days.
What Are the Health Benefits of a News Fast?
Research suggests that reducing exposure to constant news intake can significantly support mental and emotional health:
- Reduced stress and anxiety. The Harvard report cited other studies that showed how limiting news consumption helps calm your nervous system and lower physiological stress responses.
- Improved focus and cognitive clarity. A news fast reduces mental clutter, improving concentration and decision-making.
- Greater emotional regulation. According to Heesoo Jang of the University of North Carolina at Chapel Hill, repeated exposure to fear-based or crisis-driven news can heighten emotional reactivity, or “mean world syndrome”. Stepping back supports emotional balance and resilience.
- Decreased compassion fatigue. Continuous exposure to distressing events without the ability to act can lead to emotional numbing. Temporary disengagement helps restore empathy without overwhelm.
- Better sleep quality. Avoiding upsetting news—particularly in the evening—allows your brain to disengage from threat processing, supporting deeper, more restorative sleep.
- Increased productivity and creativity. Dr. Weil also noted that reduced media intake often leads to improved focus, creativity, and task engagement.
Do You Have to Ignore the News Completely?
No. There are other options for staying informed and not becoming overwhelmed, such as:
- Set a news window. Check the news at a specific time of day—ideally earlier rather than late at night—to stay informed without constant exposure.
- Turn off breaking-news alerts. Push notifications increase stress and urgency without improving understanding.
- Limit your scope. Focus on one or two topics that directly affect your life or community instead of tracking every headline.
- Step back from social media. Algorithms amplify fear and conflict, while offline time helps restore perspective and emotional balance.
- Choose credible sources. Prioritize outlets known for accuracy and balanced reporting, such as Reuters, Associated Press, and ProPublica, and use media-bias and fact-checking tools when needed.
- Use summaries instead of streams. Opt for daily or weekly digests rather than continuous updates.
Fair Oaks: Your Source for Quality Care
We often talk about stress management in terms of exercise, nutrition, or sleep—and those matter deeply. But information overload is one of the most overlooked stressors of modern life. By stepping back, even briefly, you give yourself permission to heal, reset, and reconnect with what’s right in front of you.
At Fair Oaks Recovery Center in Sacramento, California, we’re an inclusive, licensed Chemical Dependency Recovery Hospital—a status issued by the California Department of Public Health to addiction rehabilitation and dual diagnosis/mood disorder treatment facilities. Our board-certified professionals believe in sharing different tools that provide you with long-lasting mental and emotional wellness. If this is the type of approach you appreciate, contact our admissions team to learn more about our treatment philosophy.
