In an age of constant connectivity, it can feel like we’re drowning in bad news. Whether it’s economic downturns, political crises, natural disasters, or social unrest, negative headlines dominate our screens. This isn’t just perception—our brains are wired to prioritize bad news. There are a number of reasons why we consume information the way we do, but there are also ways we can regain control of our attention even in a world that seems designed to hijack it.
The Amygdala’s Role in Our Obsession With Bad News
Our tendency to focus on bad news isn’t accidental; it’s evolutionary. The amygdala, the part of the brain responsible for processing emotions like fear and threat detection, plays a significant role. From a survival perspective, early humans who were hyperaware of threats were more likely to avoid danger and pass on their genes. This bias toward negativity, known as negativity bias, remains with us today, making bad news inherently more attention-grabbing than good news (Rozin & Royzman, 2001).
Neuroscientific research shows that when we encounter negative information, the amygdala sends signals that increase vigilance and emotional arousal (Ohman et al., 2001). Media companies understand this well, which is why news organizations often emphasize crises, scandals, and conflicts—because they know it keeps us engaged. The more time we spend consuming distressing content, the more we reinforce the brain’s fear circuits, making us feel like the world is more dangerous than it actually is (Baumeister et al., 2001).
The Numbing Effect of Information Overload
Beyond the brain’s natural inclination toward negative information, the sheer volume of content we consume also affects our ability to process it effectively. The constant flow of news can create a numbing effect, where people either become desensitized to tragedies or experience heightened anxiety because they feel powerless to change the situation. This paradox—being both overwhelmed and disengaged—can lead to decision fatigue, stress, and an overall sense of helplessness (Chaffin, 2021).
The rise of doomscrolling—mindlessly scrolling through bad news for extended periods—exacerbates this problem. Studies show that excessive news consumption is linked to increased anxiety and depression (Holman et al., 2020). The more we consume distressing information, the harder it becomes to put it into context, leading to a skewed perception of reality.
How to Manage News Consumption Without Becoming Numb
Given these challenges, how can we stay informed without feeling overwhelmed? There are several strategies, and psychological research supports the idea that a more intentional approach to media consumption can improve mental well-being. Here are five evidence-based steps to take control of your information diet:
1. Set Time Limits for News Consumption
Just as we limit junk food intake for our physical health, setting boundaries on our news consumption can protect our mental well-being. Studies show that prolonged exposure to negative news can trigger a stress response, increasing cortisol levels and contributing to anxiety (Thompson et al., 2017). Try designating specific times of the day for checking the news—perhaps 15 minutes in the morning and 15 minutes in the evening—rather than allowing constant updates to dictate your mood.
2. Diversify Your Information Sources
One of the biggest pitfalls of modern news consumption is the echo chamber effect, where we’re only exposed to information that reinforces our existing beliefs. Seek diverse perspectives to counteract this bias. Research supports this idea—exposure to balanced viewpoints reduces polarization and improves critical thinking (Stroud, 2011). Instead of relying solely on social media or a single news outlet, consider incorporating a mix of local, national, and international sources, as well as long-form journalism and expert analysis.
3. Engage in Active, Not Passive, Consumption
Mindless scrolling fuels anxiety and a sense of helplessness. Instead, consume news with intention. Ask yourself: What do I want to learn from this? Is this actionable information? How does this impact my life? Research shows that people who engage critically with information—such as discussing it with others or seeking solutions—experience less stress than those who passively absorb headlines (Pew Research Center, 2020).
4. Prioritize Solution-Focused Journalism
Not all news is created equal. While much of mainstream media focuses on problems, there is a growing movement toward solutions journalism—reporting that highlights responses to societal challenges rather than just the challenges themselves. Research suggests that reading solution-oriented news can boost optimism and engagement while reducing feelings of helplessness (McIntyre, 2019). Seek out outlets that emphasize constructive reporting rather than sensationalized crisis narratives.
5. Take Digital Detox Breaks
Sometimes, the best way to regain control is to step away entirely. Take intentional breaks from digital media to reset our mental state. Studies confirm that periodic digital detoxes can reduce stress, improve mood, and enhance overall well-being (Kushlev et al., 2019). Whether it’s a weekend without news or a daily window where you unplug, even small breaks can help restore perspective.
Regaining Control in an Age of Information Overload
The world isn’t getting any less complex, and bad news isn’t going away. However, by understanding why we’re drawn to negativity and taking intentional steps to manage our media consumption, we can stay informed without feeling overwhelmed. As Numb reminds us, information should serve us—not control us. By curating our information diet, setting boundaries, and seeking diverse and solution-oriented content, we can engage with the world in a way that protects our mental and emotional well-being.