Information Overload Meets Emotional Burnout 

If you’re anything like me, you scroll. Just for a second. Just to check the headlines, catch up on LinkedIn, maybe watch a reel. But somehow that second turns into twenty minutes, and by the time you look up, you’re carrying the weight of the world. 

Today’s news cycle and social media algorithms weren’t built to inform you, but to keep you engaged, reactive, and online. Every notification, headline, and hot take is a tug on your attention and emotional energy. This constant input chips away at your focus, creativity, and wellbeing. It affects how you show up for your team, problem-solve, and lead.  

Staying informed matters. But so does staying grounded. So how do we stay engaged with the world without letting it weigh us down? 

The Emotional Cost of Constant Connectivity 

When the world is always “on,” so are we. And what we’re consuming—violence, injustice, crisis—rarely leaves us feeling better. That kind of constant exposure takes a toll, that heavy feeling after a doomscroll spiral. It all adds up, draining your emotional bandwidth before the workday even starts. 

The pressure to stay informed, responsive, and productive, all at once, can feel relentless. You’re not alone in feeling overwhelmed. And you’re not doing anything wrong. The system was designed to keep you hooked. But the good news? You can design something better for yourself. 

7 Strategies to Stay Informed and Protect Your Peace  

Staying informed doesn’t have to come at the cost of your mental wellbeing. With a few intentional shifts, you can stay connected to the world while staying grounded in yourself. 

1. Set Boundaries and Limit Consumption

News at all hours isn’t a badge of honor; it’s a fast track to burnout. Try screen-time rules like no news after 8 PM or avoiding social media the first hour after waking up in the morning. Put your phone in another room if you need to. Set timers. Log out. Put your phone away. Like, actually. 😘  

2. Choose Your Sources Intentionally

Not every headline deserves your energy. Follow outlets that prioritize facts over frenzy. Sign up for calm, curated newsletters by people and companies you support. And remember: you don’t have to follow what everyone else does. Find a rhythm that works for you. 

3. Balance With Positive Content

Curate your feed like it’s your digital sanctuary. Follow accounts that you connect with like art, nature, dogs in sweaters; think of it like doing a digital Marie Kondo. If it doesn’t spark joy, unfollow. ✨ Your algorithm should support your wellbeing, not sabotage it. 

4. Practice Mindfulness and Self-Care

Self-care doesn’t always look like green juice and meditation. Sometimes it’s crying in the shower. Sometimes it’s dancing in your kitchen. Going for a walk. Stretching between meetings. Texting a friend. Whatever helps you feel like you again, do that. 

5. Check In with Your Feelings

Before you dive into another news cycle, ask yourself: How am I feeling right now? If you’re low, pause. Journal. Talk it out. Be kind to yourself. 🗣️ This isn’t about avoidance, it’s about awareness. 

6. Focus on What You Can Control

You may not be able to change the world today, but you can take one right step. Support a cause. Mentor someone. 🫂 Share a resource. Reconnect with your purpose. Redirect energy into doing, not just scrolling. 

7. Take Real Breaks

Sometimes, the most radical thing you can do is log off (for an extended period of time! 👀 ). Put your phone in a drawer. Take a weekend off social. Go outside. Call someone you love. Doodle. Nap. Move your body. Let your brain breathe.  

 

– Quick Reset Steps – 

Use anytime you feel overwhelmed: 

1. Put the phone down 
2. Take 5 deep breaths 
3. Touch something real (cup of tea, your dog, a pillow) 
4. Move your body for 2 minutes 
5. Say out loud: I’m in control of my time and energy. 

 

For Leaders and Innovators in Tech, This Matters More Than Ever 

If you’re leading teams, shipping products, mentoring others, or managing complex systems, your mental capacity is one of your most valuable tools. And yet, in a world of nonstop notifications, urgent headlines, and emotional overload, that resource is constantly under pressure. 

In tech, where clarity, creativity, and problem-solving are the core, making your mental health a priority is paramount.  When you protect your peace, you lead with more focus. You make space for innovation. You show up with clarity for your team, your community, and yourself. 

 

You Don’t Have to Navigate It Alone 

Even when the world feels overwhelming, you don’t have to carry it all by yourself. Community matters whether you’re leading teams, launching code, or simply trying to get through the day with your peace intact. 🧘  

At AnitaB.org, we’re building that space. Join our Membership community to find the people who see you, support you, and remind you that you’re not alone. 

And if you’re in a place to give back, consider donating to AnitaB.org. Your support helps others in tech gain access to the same stability, growth, and sense of belonging.