In a world that’s constantly online, being informed can quickly turn into being overwhelmed. News alerts, social media posts and videos of traumatic events can make it feel like being an engaged and aware human requires being switched on 24/7.

As therapists, we see what this constant stream of information can do to people’s nervous systems and their sense of hope, clarity and energy. Many people are finding themselves emotionally flooded, burnt out or struggling to switch off even when their bodies are telling them to step back.

So how do we stay connected to the causes and communities that matter to us without tipping into anxiety, despair or disengagement?

Here are some gentle, grounded ways to approach conscious media consumption, so you can stay informed without being consumed.

1. Raise your awareness of what you’re consuming

Not all information is created equally and neither is our capacity to take it in.

Ask yourself, what types and sources of content:

    • Are important to me?
    • Drain me?
    • Leave me spiralling?

2. Filter with intention

You don’t need to be across everything. Focus on a few reliable sources that align with your values and give you information without sensationalism. Consider consciously unfollowing or muting accounts that ramp up outrage without offering insight or action.

A good rule of thumb: if a source doesn’t leave you feeling clearer or more capable of responding meaningfully, it might not be worth your energy.

3. Create ‘media windows’ in your day

Instead of constantly or spontaneously scrolling, try setting a few designated times to check the news or social media. Ideally don’t schedule this first thing in the morning or last thing before bed. Carving out deliberate space like this helps to protect your emotional bandwidth and gives you space to respond thoughtfully, rather than reactively.

4. Take breaks without guilt

It’s okay to step back. Taking a break from the news cycle doesn’t mean you’ve stopped caring. It means you’re resourcing yourself to stay engaged for the long haul.

5. Pair awareness with action

One antidote to helplessness is action. Even small actions count. Instead of staying in endless loops of reading and watching, choose one meaningful thing to do: donate, write to a politician, have a conversation, support a local group or rest so that you can keep showing up. Sometimes setting boundaries is part of how we keep caring over the long term.

6. Let your children see you doing this

If you’re a parent, it’s powerful for your child to see you putting boundaries around what you consume. You’re modelling that being informed doesn’t have to mean being overwhelmed and that it’s okay to take care of yourself while still caring deeply about others.

7. Know when you reach saturation point

Your body will give you cues when you’ve reached your limit. Be curious about what these cues are for you. A tight chest, a racing mind, a sense of numbness?

Conscious media consumption isn’t about checking out, it’s about staying connected in a way that’s manageable and meaningful. You don’t need to absorb everything to make a difference. You just need to stay steady enough to keep showing up.