Looking for ways to relieve stress when the headlines just keep coming? Do you find yourself feeling exhausted every time another breaking news story pops up? Do these questions sound like the start of a really cheesy infomercial?
For just three easy payments of 19.99! No, no, no. Let’s talk about relieving some stress, for free.
We first wrote this post during the COVID-19 pandemic, and these same tools help any time stressful news or uncertainty feels nonstop. At Davis-Smith Mental Health in New Lenox, IL, we help teens, young adults, and adults find a little more calm when the world feels loud.
Why Constant News Wears You Down
With our phones and TVs constantly reminding us of the latest information, it is easy to become overwhelmed. Even everyday conversations with family, friends, coworkers, or neighbors have a way of circling back to whatever is in the headlines.
Sometimes it makes us wonder: is there anything else we can talk about right now? Well, yes, usually.
Humans are social creatures by nature, so we connect through conversation. When something big affects everyone at once, the way the pandemic did, it makes sense that it becomes the main topic.
When we first wrote this, we said we were all experiencing normal reactions to a very abnormal situation. The same is true any time the news feels heavy, whether it is a health scare, a natural disaster, money worries, or something closer to home.
Our brains are wired to pay close attention to possible danger, so scary headlines grab us fast. Scrolling can feel like staying prepared, even when it mostly keeps your body on high alert.
Burnout: When Stress Never Gets a Break
Do you feel like you have not had a break from all this stress? You may be experiencing some burnout.
Burnout can happen when we live with constant stress and no real breaks. It can look like feeling exhausted, irritable, numb, or unmotivated, even about things you usually enjoy.
Acknowledging what we are experiencing is the first step toward allowing ourselves the help we deserve! Here is how that might sound:
- I’m feeling stressed. I’m acknowledging this stress. Therefore, I can help myself de-stress.
- I’m feeling hungry. I’m acknowledging this beautiful burrito. Therefore, I will devour this burrito.
Fortunately, we can build activities into our day that help us feel a sense of relief. Here are some suggestions to help you de-stress.
7 Ways to Relieve Stress When the News Won’t Quit
These ways to relieve stress are simple, mostly free, and easy to fit into a regular day. Try one or two this week and see what helps.
1. Limit Time on Social Media and the News
Of course, staying informed about current events matters. The challenge is finding a balance between being informed and letting the headlines leave us anxious, depressed, or overwhelmed all the time.
Pausing to notice how we are reacting emotionally can be a great way to check in. Ask yourself:
- Do I feel anxious after watching this video?
- Am I seeking out information that scares me?
- How am I reacting to this headline?
- Why do I keep crying at these puppy and baby duck videos?
To put this into practice, check the news once or twice a day at set times instead of all day long. Turning off breaking news alerts and keeping your phone out of the bedroom at night can help too.
For families, the American Academy of Pediatrics offers a Family Media Plan that can help everyone agree on screen limits together.
2. Follow a Routine
What does your morning routine look like? How do you decompress after school or work?
The trick is to find patterns of consistency that we actually like. Routines give our days structure and a sense of normal, which is especially comforting when the world feels unpredictable.
Here is one sample morning: wake up, scream into a pillow, make tea, wave to some birds outside, and get ready to conquer the day. Your routine can be a little more serious than that, but it doesn’t have to be!
3. Refocus Your Thoughts on Everyday Activities
Activities that have a beginning, middle, and end are good for our brains. When we can see our progress on something, like doing laundry, baking a cake, putting together a puzzle, or creating a painting, we let our minds refocus on the task at hand.
For an extra bonus, there is usually a feeling of accomplishment once we finish! Laundry is done AND I’m feeling good about it? Am I a superhero?!
These tasks work because they give your mind something concrete to hold onto. Worry lives in the future, while folding a towel or stirring cake batter keeps you right here in the present.
4. Get Active
Exercise is one of the best ways to relieve stress and care for your overall well-being. Try finding something you actually like.
It can be as simple as walking, stretching, or having a living room dance party. Cue the Taylor Swift and Justin Bieber playlist!
You do not need a full workout for it to count. A 10-minute walk around the block or a few songs’ worth of dancing can help shake off some of the tension your body has been holding.
For more ideas, read our post on how exercise can help with anxiety.
5. Connect With Friends
This is the part where we can thank Steve Jobs! Technology can help us.
If you can’t get together in person, you can call, FaceTime, or text. Connecting with others is a great way to de-stress, build a sense of community, and have fun, and if you are able to meet up in person, that’s great too!
Try making one plan a week that has nothing to do with the news, like a walk with a friend, a video call with a cousin, or a game night. It is completely okay to say, “Can we talk about something else tonight?”
6. Do Wellness Checks
Ask yourself a few simple questions throughout the day:
- Did I get enough sleep last night?
- Am I drinking enough water?
- When was the last time I ate something?
Sleep, water, and food are all crucial to everyday functioning. Checking in with yourself about these basics can also help you understand how you respond to stressful situations.
You might notice you snap at people more when you skip lunch, or that the news hits harder after a short night of sleep. That is useful information about what your body needs.
7. Schedule Time for Fun
Video games, movies, and board games are all great ways to decompress. They keep us engaged, take us to another world (hello Hogwarts, Mordor, and Gotham), and connect us to the people around us.
If it’s a family game night, choose your games wisely! I’m talking to you, Grandma, no more sneaking hundred-dollar bills in Monopoly!
Fun can feel like the first thing to cut when life is stressful, yet it is often what helps you recharge. Put it on the calendar like any other appointment.
Putting It Together: A Simple Daily Reset
You do not have to try all of these ways to relieve stress at once. Here is one way to weave a few into a regular day:
- Morning: Wake up around the same time, eat something, and wait a little while before checking the news.
- Midday: Do a quick wellness check on water, food, and sleep, then move your body or step outside for a few minutes.
- Afternoon: Pick one task with a clear finish, like a load of laundry or a short walk around the block.
- Evening: Check the news once, then put it away and connect with someone or do something fun.
- Bedtime: Leave your phone outside the bedroom, keep the lights low, and take a few slow breaths before sleep.
Some days you will hit every step, and some days you will only manage one. Both count.
Helping Kids and Teens Cope With Scary News
Kids and teens soak up more of the news than we might realize, from the TV in the background to what they see on their phones. They may not say much, but stress can still show up in how they act.
| Age | What stress might look like | What can help |
|---|---|---|
| Young kids | Clinginess, tummy aches, trouble sleeping, or more meltdowns | Keeping the news off when they are around and giving simple, calm answers |
| Preteens | Lots of “what if” questions or worry about family members | Asking what they have heard and gently correcting anything scary or untrue |
| Teens | Doomscrolling, irritability, or staying up late on their phones | Talking about how the news makes them feel and agreeing on phone-free times together |
| Young adults | Feeling hopeless about the future or burned out from constant updates | News breaks, time with friends, and a steady routine |
Whatever their age, it helps to hear some version of “It’s okay to feel worried, and you can always come talk to me.” Kids take a lot of their cues from how calm the adults around them seem.
Everyday Stress or Something More?
Feeling stressed when the news is heavy is a normal reaction. It may be time for extra support when the stress sticks around, keeps growing, or starts getting in the way of daily life.
| What you notice | Everyday stress | Worth getting support |
|---|---|---|
| Worry | Comes up with certain headlines, then fades | Feels constant and hard to switch off |
| Sleep | An occasional restless night | Trouble sleeping most nights |
| Mood | Some frustrated or sad moments | Feeling hopeless, numb, or down most days |
| Daily life | You keep up with school, work, and people | Pulling away from friends, school, or work |
| Coping | The tips above help you feel better | Nothing seems to take the edge off |
The National Institute of Mental Health has more on caring for your mental health, and the American Psychological Association explains how stress affects your body and mind.
If stress ever turns into thoughts of hurting yourself, call or text the 988 Suicide and Crisis Lifeline at 988, any time. In an emergency, go to the nearest emergency room.
How Therapy Helps When Stress Feels Nonstop
Sometimes the tips help a little, but the stress keeps coming back. Therapy gives you a place to talk it through and build tools that fit your life.
At Davis-Smith Mental Health, we use approaches like Cognitive Behavioral Therapy to help you notice anxious thoughts, sort out what you can and can’t control, and build habits that keep you steady. We see clients in person in New Lenox and online through telehealth anywhere in Illinois, and you can switch between the two as life requires.
Learn more about our anxiety therapy and young adult counseling, or check out our coping skills for teens.
Need More Ways to Relieve Stress? We Can Help
If the news, or life in general, has you feeling worn down, you do not have to manage it alone. We see clients in person at our New Lenox office and through telehealth anywhere in Illinois.
Teens, young adults, and families come to us from Joliet, Frankfort, Mokena, Lockport, and across Will County. Call (815) 409-5940 or request a session online to get started.
Frequently Asked Questions
Personalized care
Licensed, caring therapists
Every therapist on our team works with anxiety. We will match you with the right therapist for you.
Anxiety at the center
Anxiety is the foundation of everything we do.
EMDR-trained care
EMDR helps clients process what talk therapy alone can’t reach.
Every age and stage
From children and teens to young adults and adults.
In-person and telehealth
Our New Lenox office or secure online therapy anywhere in Illinois.
In-network with
- Aetna PPO
- Cigna / Evernorth
- BCBS PPO
- UnitedHealthcare
- UMR
- Initial assessment $200
- Ongoing sessions $150
Insurance and rates
Insurance Accepted
We work with most major insurance plans and offer self-pay options. We believe quality mental health care should be accessible. Davis-Smith Mental Health is in-network with the following insurance providers.
We also offer self-pay options and can provide a Superbill for out-of-network benefits.
You don’t have to figure this out alone
If something told you to keep reading this far, trust that feeling. Whether it’s for yourself, your teen, or your young adult, the hardest part is deciding to start. We are here when you are ready.
there is courage in change ♥
