In today’s 24/7 news cycle, it’s easy to feel overwhelmed by headlines about violence, instability, or recent cartel activity in places like Puerto Vallarta or other parts of the world. Even if events are happening far away, constant exposure to stressful news stories can trigger anxiety, fear, and a sense of helplessness. At Las Vegas Therapy, we often work with individuals who feel emotionally flooded after consuming intense media coverage. If that sounds familiar, you’re not alone—and there are healthy ways to respond.
Why Stressful News Triggers Anxiety
Our brains are wired to scan for danger. When we repeatedly see alarming headlines, graphic images, or urgent updates, our nervous system can react as if the threat is immediate and personal. You may notice:
Racing thoughts or worst-case scenario thinking
Trouble sleeping after watching the news
Irritability or feeling on edge
A strong urge to keep checking updates
While staying informed is important, overexposure can heighten anxiety and make it difficult to feel grounded.
Start with Self-Compassion
One of the most powerful tools for managing news-related anxiety is self-compassion. Instead of judging yourself for feeling anxious, try acknowledging: “Of course this is unsettling. My brain is trying to protect me.”
Self-compassion involves three key elements:
Mindfulness – Notice your anxiety without exaggerating or suppressing it.
Common Humanity – Remind yourself that many others feel unsettled by difficult news. You’re not weak or overreacting.
Self-Kindness – Speak to yourself the way you would speak to a friend who is afraid.
Set Healthy Media Boundaries
Compassion also means protecting your nervous system. Try:
Limiting news consumption to one or two specific times per day
Avoiding graphic videos or sensational sources
Turning off push notifications
Not checking the news before bed
Reducing exposure doesn’t mean you don’t care—it means you care about your mental health.
Practice Compassion for Others
It’s also helpful to extend compassion outward. Instead of spiraling into fear or anger, consider the humanity of those affected and those responding to the situation. You might say a brief prayer, send supportive messages to loved ones, or focus on ways to contribute positively in your own community. Compassion reduces helplessness and increases emotional stability.
When Anxiety Persists
If stressful news stories are significantly impacting your mood, sleep, or daily functioning, therapy can help. At Las Vegas Therapy, we use evidence-based approaches like Acceptance and Commitment Therapy (ACT) and trauma-informed therapy to help clients regulate anxiety and feel grounded again.
You don’t have to navigate uncertainty alone.
Visit www.lvtmentalhealth.com to learn more or schedule a session.
In uncertain times, compassion—toward yourself and others—can be a powerful anchor.