Managing Anxiety from Current Events: A Tampa Therapist’s Guide
A free resource provided by: Psychology House - Tampa, FL
Feeling overwhelmed by the news lately? You're not alone. Whether it's hurricanes in Florida, political unrest, or international crises, the constant stream of distressing updates can leave you emotionally drained. At Psychology House in Tampa, we often hear from clients who are struggling with what’s known as “news-induced anxiety” - A form of anxiety that is triggered by current events.
In this guide, we’ll explore what anxiety from current events looks like, why it’s on the rise, and — most importantly — practical strategies to manage it. You’ll also learn when it may be time to seek support and where to turn in Tampa for professional help.
Why Current Events Are Triggering More Anxiety Than Ever
In today’s world, information never stops. We wake up to breaking news alerts, scroll through social media filled with commentary, and end our day watching reports of yet another global crisis. This constant access to distressing content — combined with uncertainty and helplessness — has led to a surge in anxiety from current events.
According to the American Psychological Association, more than 70% of adults report that the future of our nation is a significant source of stress. Add in pandemics, mass violence, economic shifts, and climate change, and it's no wonder many of us feel chronically on edge.
In Tampa, residents may also experience a unique layer of worry during hurricane season or when local events (like major elections or public safety concerns) dominate the headlines.
Recognizing the Signs of News-Induced Anxiety
It’s normal to feel concerned about serious issues — but how do you know when those concerns have turned into something more?
Signs of news-induced anxiety may include:
Trouble sleeping or staying asleep
Racing thoughts or excessive worry
Feeling helpless or constantly on edge
Physical symptoms like headaches or muscle tension
Obsessive scrolling or checking for updates
Difficulty focusing on daily tasks
If you notice these symptoms lasting more than a few days, or if they’re interfering with your quality of life, it may be time to take action.
Coping with World Events: 6 Strategies to Reduce News-Induced Anxiety
1. Set Boundaries with News Consumption
One of the most effective ways to manage anxiety from current events is by creating clear boundaries around your media exposure.
Limit screen time. Try checking the news only once or twice a day, for no more than 20–30 minutes.
Silence alerts. Turn off notifications from news apps or social media platforms that bombard you with updates.
Designate “news-free” zones. For example, make your bedroom or mealtimes a news-free space.
By taking control over when and how you consume news, you protect your mental space.
2. Choose Your Sources Wisely
Not all news is created equal. Some outlets thrive on fear-based headlines, while others offer balanced, fact-checked reporting.
Stick with credible, non-sensationalist sources like NPR, Reuters, or your local Tampa Bay Times.
Avoid constant exposure to breaking news channels or emotionally charged social media threads.
Curate your media intake to include positive or solution-focused content (e.g., progress in climate tech or community initiatives).
This small shift can have a big impact on your mood.
3. Practice Mindful Consumption
Mindfulness isn’t just for meditation — it can also be a powerful way to reduce news-induced anxiety.
Check in with yourself before and after reading the news. How do you feel?
Notice physical sensations, like tightness in your chest or shallow breathing.
If needed, pause and take a few deep breaths or engage in a grounding activity (like focusing on five things you can see, hear, or feel).
Mindfulness helps you become aware of your emotional reactions and prevent spiraling thoughts.
4. Engage in Calming and Recharging Activities
Counterbalance negative input with intentional calming activities:
Movement: Gentle exercise like yoga, stretching, or walking the Tampa Riverwalk
Nature: Spend time in calming local spaces like Lettuce Lake Park or Bayshore Boulevard. Even just 10 to 20 minutes in a natural setting can have significantly positive impacts to your mood
Creativity: Draw, paint, or journal to express your thoughts without judgment
Connection: Talk with friends or loved ones — not about the news, but about your day, hobbies, or mutual interests
These activities help reset your nervous system and remind you that joy and peace still exist, even in hard times.
5. Focus on What You Can Control
Much of the anxiety from current events stems from feeling powerless. Reclaim a sense of agency by focusing on what you can do:
Volunteer locally: Contribute your time or resources to Tampa organizations helping with housing, food security, or youth mentorship.
Stay informed — not overwhelmed: Set realistic goals for staying updated, such as reading a weekly newsletter or subscribing to a digest.
Support others: Small acts of kindness in your own neighborhood make a difference and foster resilience.
This shift in perspective can be incredibly grounding.
6. Create an Uplifting Information Diet
Try a media fast for a day or two. Then, reintroduce only the types of information that feel helpful, hopeful, or educational.
Podcasts about personal growth
Books or audiobooks that inspire
Positive news platforms (e.g., Good News Network)
The content you consume becomes the environment your brain lives in. Make it a healthy one.
When to Seek Professional Help
Sometimes, even the best coping tools aren't enough — and that's okay.
You may want to consider therapy for anxiety if:
You’re experiencing panic attacks or frequent dread
News-induced anxiety is interfering with your sleep, work, or relationships
You’re using alcohol or other coping mechanisms more than usual
You feel hopeless or emotionally numb
Therapy provides a safe, confidential space to explore your feelings, learn grounding techniques, and develop long-term coping skills.
At Psychology House in Tampa, our licensed therapists specialize in helping clients navigate anxiety related to media exposure, life transitions, and world events.
Local Resources for Mental Health Support in Tampa
If you're looking for help here in Tampa, you're not alone — and you have options. Here are a few resources to get you started.
Local Therapy & Counseling
Psychology House – Tampa, FL
Therapy for Anxiety Services - Compassionate, evidence-based therapy with a focus on anxiety, mindfulness, and emotional resilience.
Crisis & Community Support
Crisis Center of Tampa Bay – 24/7 support at 2-1-1 or (813) 964-1964
NAMI Hillsborough County – Peer support and educational programs
BayCare Behavioral Health – Local clinics and outpatient programs
Final Thoughts: You’re Not Powerless
The world is heavy sometimes. But that doesn’t mean you have to carry it all.
If you're experiencing anxiety from current events, take a breath, take a break, and take action — even if it’s something small. Setting boundaries with the news, practicing mindfulness, and prioritizing your wellbeing can make a meaningful difference.
And remember, you don’t have to do it alone. Whether you’re walking Bayshore at sunset or scrolling through headlines at midnight, help is available. Reach out to a professional, talk to someone you trust, and begin your journey toward peace.
About Psychology House - Tampa
We know therapy can be challenging. The most important things always are. But we also know it can be transformative. We see it in our clients, their family lives, relationships, and in their careers. Located in South Tampa, Psychology House is home to highly trained psychologists who specialize in today’s most prominent mental health issues and evidence-based treatments. Prioritizing comfort, safety, and connection, we’ve cultivated a psychology practice built on the idea of home.
Psychology House provides both in-person therapy (Tampa, FL residents) and virtual sessions (Florida Residents/PsyPact States). Our growing team of psychologists specialize in depression, trauma/PTSD, anxiety, relationship issues, addiction, and more.
