If you need a break from political conversations, it's okay to opt out—and here are some tips for managing news burnout.

Staying informed about current events is crucial, but it can be exhausting, particularly during election seasons.

An April poll by the American Psychiatric Association found that 70% of American adults reported feeling anxious about current events, with the 2024 U.S. election being a leading cause of their anxiety.

This summer, a survey conducted by the Thriving Center of Psychology found that 72% of the 1,031 participants reported being stressed about the upcoming election.

The social media landscape may be exacerbating political anxiety, as people may not feel comfortable discussing certain topics with others due to the echo chambers they've been exposed to, according to licensed clinical psychologist Tirrell De Gannes of Thriving Center of Psychology, as reported by CNBC Make It.

De Gannes and Elisabeth Morray, a licensed psychologist, shared their advice on identifying signs of anxiety and burnout from news consumption and how to address it.

Spot the signs and learn to cope with news burnout

If you're experiencing signs of burnout after thinking about politics and current events, you may be experiencing political anxiety and burnout.

• Lower productivity levels
• Feelings of sadness and depression
• Feelings of hopelessness
• Being distracted from other important things in your life

Morray suggests that although it is difficult to completely avoid news, there are ways to control your consumption and manage your body's response to it.

One important one? Set boundaries.

Morray suggests that you can reduce your news intake intentionally while still staying informed, as boundaries can prevent becoming overwhelmed by the constant barrage of information.

Here are five practical strategies to help you remain calm during this election season.

1. Limit your news consumption to specific times of day or days of the week. For example, you may choose to consume election news on Tuesdays between 5 and 7 p.m., as suggested by De Gannes.
2. Morray suggests easing the conversation in a different direction by saying "I'm really going to ask that we talk about something else, because I need to be giving my attention to things other than what is going on in the election cycle."
3. When discussing politics with friends and family, it's important to be thoughtful and empathetic, and to remain open and curious about where someone might be coming from, according to Morray.
4. De Gannes advises to change your algorithms on social media to engage with more content that brings you joy to create a balance on your timelines.
5. De Gannes advises maintaining a healthy routine in your daily life by cooking your meals, spending time with family, and cleaning your space at your usual times of day. It's not necessary to expose yourself to political news on a daily basis, he says.

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