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By Michael Yates
OAK RIDGE, TN (WLAF)– I have a confession. Before I’ve even finished my first cup of coffee in the morning, an endless torrent of distressing news arrives on my phone, in my social media feeds, and through the breaking-news banners scrolling across my television screen. It leaves me without feeling my best.
My father has a saying: “Repetition is the essence of learning.” During distressing times like these, I find myself relearning the importance of consuming smaller portions of the news.
Not long ago, catching up on the news meant reading the morning paper or watching the evening broadcast. The day’s events arrived in a measured, consumable portion. Today, it’s not uncommon to encounter dozens of distressing stories before breakfast.
And many people are feeling the effects—like me. How about you?
Recent research suggests nearly four in ten people intentionally avoid the news at times, not because they are apathetic about the world, but because the steady diet of crisis and conflict can be emotionally exhausting. When every hour seems to deliver another political fight, international conflict, natural disaster, or economic worry, the result can be a persistent sense of anxiety and helplessness.
This presents a dilemma for engaged citizens who want to stay informed, yet constant exposure to distressing information can erode our mental well-being. The question, then, is not whether we should follow the news—but how we do so.
Perhaps the answer lies in what might be called “micro-dosing the news.”
Micro-dosing in this sense simply means taking in information in smaller, more consumable portions, rather than allowing it to flood every spare moment of the day.
This approach doesn’t mean disengaging from the world. In fact, it can help us engage more thoughtfully. When we are less overwhelmed, we are better able to reflect, discuss, and act with clarity.
Mental health professionals remind us that our minds are not designed to remain in a constant state of alarm. Yet the algorithms behind social media often elevate the most emotionally charged content—stories that provoke outrage, fear, or anger and keep our nervous systems in a prolonged state of tension.
A more deliberate rhythm of news consumption can help restore balance. For those looking for a place to start micro-dosing the news, here are three simple steps you can take today:
1. Set boundaries around when you consume news. Choose one or two times during the day to check headlines rather than reacting to every alert on your phone.
2. Curate your sources. Follow a few trusted outlets that provide context and thoughtful reporting instead of relying solely on fast-moving social media feeds. In other words, train your algorithm.
3. Create technology-free space. Avoid news consumption in the hour before bed so your mind can settle before sleep.
As my father reminds me, repetition is the essence of learning—and perhaps it bears repeating that staying informed does not require living in a constant state of distress.
In anxious times, caring for our mental well-being is not avoidance—it is stewardship. Just as we strive for a healthy diet for our bodies, we should also consider what a healthy diet of information looks like for our minds.
For those who find anxiety, isolation, or fear becoming overwhelming, it is important to remember that help is available. Local organizations like Ridgeview stand ready to help individuals and families find a path forward with tools and support for navigating difficult emotions.
The world will continue to produce difficult headlines. But if we approach the news with intention rather than compulsion, we may find that a measured portion offered through micro-dosing allows us to remain informed, engaged, and—perhaps most importantly—hopeful enough to keep contributing to the common good.
I’m feeling better already. How about you?
Michael Yates is the Director of Development at Ridgeview Behavioral Health Services
(WLAF NEWS PUBLISHED 3/24/2026-6AM-PAID)