If you’re overwhelmed—by the news, the state of affairs, and all the negative content in the headlines—you’re not alone. In fact, most people are stressed and even afraid. But you can understand the overwhelm and also take steps to have a more positive experience and outlook.

Overload is a big problem and one you need to pay attention to – because if you’re overwhelmed, you can’t be your best. Volatility and uncertainty will hinder your optimism and ability to function with a focus on the future. Complexity and ambiguity will prevent you from feeling like you know how to make a difference and will negatively affect your self-esteem, satisfaction and fulfillment. And feeling disconnected from others has a negative impact on your physical, cognitive and emotional well-being.

So it’s wise to consider why you’re overwhelmed and take steps to remedy the situation.

You are overwhelmed and scared

78% of people in 31 countries and territories believe the world is changing too fast to cope – creating a sense of anxiety and polycrisis – meaning they perceive there is so much crisis in so many places with so many many implications. This is according to a survey of nearly 30,000 people GlobeScan.

Furthermore, fear is widespread, with 88% to 61% of people fearing everything from job losses, inflation and climate change to hackers, nuclear war and information warfare. In addition, people’s trust in leaders (corporations, NGOs, political leaders and the media) is at a low level. 61% of people believe that leaders are actively trying to mislead them. This is based on a survey of 32,000 people in 28 countries Edelman.

We are a stressed nation, with worry, anxiety and mental health issues on the rise, fittingly American Psychiatric Association.

Why are you overwhelmed

But we have always faced difficult times and difficulties. What makes today different – ​​and why is overwhelming so special – well, overwhelming, now?

Here’s what’s really going on.

1. There is more bad news with more negative effects

It’s not your imagination. There is more bad news in today’s headlines than ever before. In fact, an analysis of 23 million headlines from 47 news sources (wow!) in the US found that there are more negative headlines and more that express anger, disgust, fear and sadness since 2000 , according to research published in PLOS One.

And if that wasn’t enough, its effects are intense.

• You are more likely to click on bad news compared to news that is neutral or positive. And bad news tends to spread faster, with more people sharing it faster. And it’s more likely to go viral, according to research published in the journal Nature.
• You also tend to be more triggered by negative news, according to research from National Library of Medicine. You will feel the negativity more significantly and it will have greater effects on your well-being.
• And bad news is stickier—it tends to be more memorable and impact your sense of well-being more, according to research presented in Journal of Personal Social Psychology.

The reason for all this is a cognitive process called attentional bias. Negative news tends to activate your threat response—causing you to pay attention and put energy into something that your instincts tell you could be dangerous or require a quick response.

In addition, the exposure effect also works – when you are exposed to something frequently or recently, you think it is more widespread and you yourself are more at risk. For example, if you hear a lot of news about lightning strikes, you may think that lightning strikes are on the rise and that you are more likely to be struck, even though this is not statistically correct.

2. There are so many and it’s so affordable

Another dynamic of overwhelm is that there is literally more news available—with more channels, more platforms, and more sources. We access news in more ways than one, with 86% of people saying they get their news from a smartphone, computer or tablet, according to the Pew Research Center.

One of the challenges with these sources is their accessibility and immediacy. Instead of the old days when you got the news on TV when you got home from your day, today you can access updates when you’re waiting for a meeting to start, when you’re in line at the store or when you’re on the subway.

Interestingly, when you wake up in the morning, your brain is at its most malleable. It shifts from the delta waves of sleep to theta waves, which are more flexible and responsive. If you start your day checking email or scrolling through social media, you’ll affect your brain more deeply when it’s most open—and potentially deepen the negative effects of what you consume. Additionally, the stress of what you’re reading can pull you too quickly to the beta brainwaves that are part of the active patterns that support more intense thought processes.

3. It is urgent

Another aspect of being overwhelmed is the feeling that the information is so urgent. Media outlets grab your attention with breaking stories, headline news or critical features.

When information is presented as hot, viral, or even controversial, you’re more likely to click because you think it might be important to you. Of course, the downside is that it distracts you and overemphasizes the critical nature of something, raising your worry, stress or worry.

4. It is complex and lacks power

Another reason you are overwhelmed has to do with the complexity of the information. Things can be difficult to understand because there are many factors at play, from political, economic and social factors to technological, legal and environmental issues (often referred to by the acronym PESTLE).

At the same time, things are complex, most sources of information cover only the most superficial details in sound bytes. As a result, we have less exposure to deep dives or nuances that would improve our understanding of the issues.

The implication of reduced understanding is that we can feel powerless – and this can have negative effects on our mental health.

5. May not be reliable

Another overwhelming element is the concern about what news is actually real. In his book BundleYuval Noah Harari demonstrates how easily digital media can be manipulated and how it can affect us – in terms of what we think, how we feel and how we react.

The ubiquity of devices and access also magnifies this effect, as bad actors and untrustworthy information can penetrate all corners of society.

6. You access it yourself

Another little-known challenge to our information overload is that we mostly access information on our own. Gone are the days when we sit together on the radio or spend an evening watching TV as a family.

Instead, consumption on our devices tends to be while we are individually focused. Even if we’re in the same room as others, we’re on our own. The implication is that we make sense of things on our own—without others weighing in, sharing thought, empathizing, offering alternative viewpoints, or rebutting.

How to handle overwhelm

So what can you do to manage the overwhelm? Here are some practical suggestions to help you.

• Set limits and manage your consumption. Use apps on your device that remind you when you’ve spent more than your preferred time on key platforms. Set limits and avoid checking your news feeds until after you’ve started your day.
• Do activities other than scrolling. Have a coffee with a neighbor, spend time in nature, read a good book or take your dog for a walk.
• Learn all you can. When there are topics that concern you, dig deeper to learn about the nuances and complexities of the situation. Intentionally expose yourself to diverse viewpoints—and opinions that disagree with your own. You may not change your preferences, but you will improve your understanding.
• Spend time with friends. Having a few good friends is significantly correlated with all types of well-being and mental health. Build relationships and focus on how you can help others. Being with your people is a good substitute for scrolling, but it will also give you a positive sense of fulfillment and meaning that will offset the negative.
• Contribute to your community. Another way to offset being overwhelmed is to take positive action. Volunteer in your community and do things that allow you to express your talents and abilities – doing things that matter to you and others – creating positive experiences to offset the overwhelm.

A positive future

Understanding why you are overwhelmed is responsible because understanding can lead you to positive and alternative actions.

The future can actually be bright when you build your knowledge and choose to take positive action to support your well-being and the well-being of others.