Why the News Is Stressing You Out: The Neuroscience of Psychological Flexibility and How to Regulate Your Nervous System in a 24/7 Media World

A 2025 national survey found that 45% of U.S. adults feel stressed by news and social media each week. Learn how psychological flexibility, neuroscience, and somatic practices can reduce stress, improve nervous system regulation, and support long-term health.

Do you feel your body tense the moment you open the news?

Do you find yourself scrolling, absorbing one distressing headline after another, even when you know it is increasing your anxiety?

Do you notice headaches, fatigue, irritability, or trouble sleeping after time spent on social media?

You are not imagining it. A 2025 national survey from Ohio State University’s Wexner Medical Center found that 45% of American adults report feeling stressed because of the news or social media at least once per week, and 16% report experiencing this stress daily.

But what is perhaps even more important than the stress itself is this:

How your mind and body respond to stress may determine its long-term impact on your health. This is where a powerful, research-backed concept comes in:

Psychological flexibility.

At Embodied Wellness and Recovery, we help clients build this capacity using somatic therapy, EMDR, and neuroscience-informed approaches that address not just thoughts, but the nervous system itself.

What Is Psychological Flexibility?

Psychological flexibility refers to your ability to:

     — Stay present during stress

     — Adapt to changing circumstances

     — Regulate emotional responses

     — Take meaningful action even in discomfort

It is not about avoiding stress; it is about how you move through it.

Research in Acceptance and Commitment Therapy (ACT) has shown that psychological flexibility is strongly associated with lower anxiety, reduced depression, and greater overall well-being (Hayes et al., 2006). But more recent research goes even further. It suggests that psychological flexibility also influences how your body responds to stress.

The Neuroscience of Stress and the Body

When you encounter distressing news or social media content, your brain processes it as a potential threat. The amygdala activates. The sympathetic nervous system engages.

This leads to:

     — Increased heart rate

     — Muscle tension

     — Shallow breathing

     — Release of stress hormones like cortisol

Over time, repeated activation without adequate recovery can contribute to:

     — Chronic inflammation

     — Cardiovascular strain

     — Immune dysregulation

     — Increased risk of long-term disease

Research has shown that chronic stress is a significant contributor to inflammatory processes in the body, which are linked to conditions such as heart disease, autoimmune disorders, and metabolic dysfunction (Slavich & Irwin, 2014). This is why stress is not just emotional. It is physiological.

Why News and Social Media Amplify Stress

Unlike past generations, we are now exposed to:

     — Constant updates

     — Global crises in real time

     — Emotionally charged content

     — Algorithm-driven negativity

Your nervous system was not designed for this level of input.

It cannot always distinguish between:

     — Direct threat

     — Perceived threat

     — Informational exposure

So even reading about distressing events can activate the same physiological responses as experiencing them.

This can lead to:

      — Chronic hypervigilance

     — Emotional overwhelm

     — Fatigue and burnout

     — Difficulty relaxing or feeling safe

The Role of Psychological Flexibility in Physical Health

Here is where the research becomes particularly important.

Studies indicate that individuals with higher psychological flexibility show:

     — More adaptive cardiovascular responses to stress

     — Better nervous system regulation

     — Reduced inflammatory responses (Rozanski & Kubzansky, 2005).

In other words:

Their bodies recover more efficiently. They can move from activation back into regulation. This capacity is critical. Because stress itself is not the problem; getting stuck in stress is.

Signs You May Be Struggling with Stress Reactivity

You might relate to:

     — Feeling constantly “on edge.”

     — Difficulty turning your mind off

     — Physical symptoms like headaches or muscle tension

     — Disrupted sleep

     — Emotional reactivity or irritability

     — Compulsive news or social media checking

You might be asking:

Why can’t I stop checking?

Why do I feel worse after scrolling?

Why does my body feel exhausted even when I haven’t done anything physical?

These are not signs of weakness. They are signs your nervous system is overloaded.

How to Build Psychological Flexibility

The good news is that psychological flexibility is not fixed; it can be developed.

1. Increase Awareness Without Overidentifying

Instead of getting pulled into every thought or headline, practice noticing:

“I am feeling activated right now.”

This creates space between stimulus and response.

2. Regulate the Nervous System First

You cannot think clearly when your nervous system is activated.

Use somatic practices such as:

     — Slow breathing with extended exhale

     — Grounding through sensory awareness

     — Gentle movement

These help shift the body out of stress mode.

3. Set Boundaries with Media Consumption

This is not avoidance. It is nervous system protection.

Consider:

     — Limiting news intake to specific times

     — Avoiding scrolling before bed

     — Curating your feed

4. Practice Emotional Flexibility

Allow yourself to feel:

     — Sadness

     — Anger

     — Concern

Without becoming overwhelmed by them. Emotions are meant to move, not stay stuck.

5. Engage in Meaningful Action

Psychological flexibility includes taking action aligned with your values.

This might look like:

     — Connecting with others

     — Contributing in small ways

     — Focusing on what is within your control

The Somatic Component of Flexibility

At Embodied Wellness and Recovery, we emphasize that flexibility is not just cognitive. It is embodied. Your nervous system learns through experience.

When you repeatedly bring your body back into regulation, you are training it to:

     — Tolerate stress

     — Recover more quickly

     — Feel safer in the present

This is how resilience is built, not through pushing harder, but through learning how to come back.

A Different Way to Understand Stress

What if your stress is not the problem? What if it is information, a signal that your system has reached its limit, a cue to pause, regulate, and reset?  In a world that constantly demands attention, your ability to return to yourself becomes one of the most important skills you can develop.

Building Capacity to Move Through Stress

The data is clear. More people are feeling stressed by the news and social media than ever before. But the research is also clear about something else:

Your capacity to adapt, regulate, and recover can change how stress impacts your body and your life. Psychological flexibility is not about eliminating stress. It is about building the ability to move through it without becoming overwhelmed.

At Embodied Wellness and Recovery, we help clients develop this capacity through integrative, neuroscience-informed approaches that address both mind and body. Because lasting change happens when the nervous system learns it no longer has to stay in a constant state of activation.

Reach out to schedule a complimentary 20-minute consultation with our team of therapists, trauma specialists, somatic practitioners, or relationship experts, and start working towards integrative, embodied healing today. 

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References

1) Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behavior Research and Therapy, 44(1), 1–25.

2) Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review, 30(7), 865–878.

3) Rozanski, A., & Kubzansky, L. D. (2005). Psychologic functioning and physical health: a paradigm of flexibility. Biopsychosocial Science and Medicine, 67, S47-S53.

4) Slavich, G. M., & Irwin, M. R. (2014). From stress to inflammation and major depressive disorder. Psychological Bulletin, 140(3), 774–815.