Why Protecting Your Mental Health is More Important Than Ever
I remember 9/11 vividly when the Twin Towers were hit in New York. I lived just across the bridge in New Jersey at the time. Once we heard what happened, we turned on the television and were glued to the unfolding events. It was surreal—one of those moments that sticks with you forever.
Back then, when the news became too much, we could turn off the TV and step away. Sure, the tragedy stayed with us, but we had the power to stop the flood of information.
Fast forward to today, and the world is very different. We’re constantly bombarded with news—on television, social media, emails, notifications, and push alerts. The 24/7 news cycle is relentless. If you’re like me, you’ve probably felt the mental toll of this constant stream of updates.
So, how can you protect your mental health in a world that’s always “on”? Let’s dive in.
1. Choose What News You Consume
Here’s the deal: You don’t need to consume everything. The world won’t fall apart if you miss a breaking news alert. In fact, limiting what you take in can make a massive difference in your ability to protect your mental health.
I’ve gone through phases where I completely opted out of the news because it was just too overwhelming. I unsubscribed from news emails. I muted or unfollowed accounts on social media that shared nonstop updates. And honestly? It was one of the most freeing decisions I’ve made.
You have permission to set boundaries for yourself. Protecting your mental health doesn’t make you uninformed—it makes you intentional.
Quick Tip:
- Designate 10–15 minutes each day to check the news from a trusted source, then move on with your day.
2. Set Limits on Social Media
Social media is a major culprit when it comes to feeling overwhelmed by the news. Let’s face it: That endless scroll of negativity is not doing your mental health any favors.
One of the best tools I’ve found for managing this is setting app time limits. Most phones now have built-in features to track and limit screen time. You can also use third-party apps like Freedom to block access during certain hours.
Even small changes—like taking a break from news-heavy platforms—can help you regain peace of mind and protect your mental health.
Quick Tip:
- Start small by limiting yourself to 30 minutes of social media per day. Stick to platforms that bring you joy or connection, and avoid ones that drain you.
3. Take News-Free Days
If the 24/7 news cycle feels like too much, give yourself permission to take a break. I started implementing “media-free Sundays,” where I completely unplug from the news, social media, and notifications.
At first, it was tough. I caught myself instinctively reaching for my phone. But over time, it became something I looked forward to. A whole day with no outside noise? Yes, please.
Taking intentional breaks from the news helps your nervous system reset, giving your mind and body a chance to rest.
Quick Tip:
- Choose one day a week to completely disconnect from the news. Use that time to practice self-care, spend time with loved ones, or get outdoors.
4. Practice Mindful Breathing
When the constant barrage of news leaves you feeling anxious, one of the simplest ways to protect your mental health is by focusing on your breath.
Breathing deeply—especially when you lengthen your exhale—tells your nervous system that you’re safe. It helps lower your stress response and brings your body back to balance.
Here’s a simple technique to try:
- Inhale through your nose for 4 counts.
- Exhale slowly through your mouth for 6–8 counts.
- Repeat this for 1–2 minutes, focusing on the sensation of your breath.
This has been my go-to strategy in moments of overwhelm. It’s quick, effective, and you can do it anywhere.
Quick Tip:
5. Get Outside and Reconnect With Nature
When you’re feeling weighed down by the news, stepping outside can feel like a breath of fresh air—literally. Nature has an incredible way of grounding us and helping us reconnect with the present moment.
For me, taking a mindful walk in the park is one of the best ways to protect my mental health. I notice the colors of the trees, the sound of birds, the crunch of leaves under my feet. It’s a reminder that the world is still beautiful, even when it feels heavy.
Quick Tip:
- Aim for at least 20–30 minutes outside each day. Leave your phone at home (or on airplane mode) to stay fully present.
6. Find Small Ways to Help
One of the most overwhelming parts of the news cycle is the feeling of helplessness. When you’re constantly bombarded with stories of suffering, it’s easy to feel like nothing you do will make a difference.
But even small acts of kindness can have a big impact—on others and on you. Research shows that helping others boosts your mood and gives you a sense of purpose.
Maybe you donate a few dollars to a cause you care about. Maybe you volunteer locally. Or maybe you just take a moment to smile at a stranger or check in on a friend. These little actions create ripples of good energy.
Quick Tip:
- Write down one small way you can help each week. It could be donating, volunteering, or simply showing kindness in your community.
7. Know When to Seek Support
Sometimes, despite our best efforts, the weight of the world feels like too much to bear. And you know what? That’s okay.
If you’re struggling to protect your mental health on your own, don’t hesitate to reach out for help. Talking to a therapist or joining a support group can make a world of difference.
I’ve been in therapy on and off for years, and it’s one of the best decisions I’ve made for myself. There’s no shame in asking for support—it’s a sign of strength, not weakness.
Quick Tip:
- Explore online therapy options like BetterHelp or Talkspace for accessible mental health support.
- Schedule a discovery call with me here.
8. Focus on What You Can Control
Here’s a reminder for you (and for me): You can’t control everything happening in the world, but you can control how you respond to it.
When the news feels overwhelming, I focus on what I can do: setting boundaries, taking care of my body, showing up for loved ones, and protecting my own peace. These small, intentional actions remind me that I’m not powerless—I just need to choose where to direct my energy.
Quick Tip:
- Write down three things you can control today. Focus your energy on those, and let go of the rest.
9. Let Yourself Feel Without Judgment
Living in a 24/7 news cycle can stir up all kinds of emotions—anger, sadness, fear, frustration. And guess what? That’s okay.
You don’t have to bottle up your feelings to stay “strong.” Let yourself feel them fully, then find ways to release them in a healthy way. Journaling, meditating, or even crying it out can be incredibly cathartic.
Quick Tip:
- Start a daily journaling practice. Write down what you’re feeling, then reflect on ways to process those emotions.
Final Thoughts: Take Back Control of Your Mental Health
The 24/7 news cycle isn’t going anywhere, but that doesn’t mean it has to control your life. By setting boundaries, taking breaks, and focusing on what you can control, you can protect your mental health while still staying engaged with the world.
Remember: You have the power to turn off the noise, reconnect with yourself, and find peace—even in a chaotic world.
Ready to Start Individual Therapy in St. Petersburg, FL?
Beginning the journey to your best self is easier than most of the things we’re all doing right now! Therapy does not have to wait. You can get the mental health support you need with a skilled therapist in St. Pete or with online therapy in Florida. To begin, just follow these simple steps:
- Contact me to request an appointment
- Meet with me for your first appointment.
- Get support & begin your journey toward mental wellness & connection today!
Other Mental Health and Wellness Services at ME-Therapy
At ME-Therapy, I believe in the importance of mental, emotional & physical well-being. I want to help your mind but also want to feed your soul. This means I take a holistic approach to mental health. In order to do this, I offer a wide range of mental health services in my St. Petersburg office and online including therapy for women, therapy for men, trauma therapy, and holistic, spiritual therapy. I also provide sex therapy and poly-friendly kink-aware therapy.
