Loading...

Give Your Brain a Break: Stepping Away from Screens and News

Tools for When You Feel Anxious
All Articles
Let’s be honest, sometimes the world feels loud. Your phone buzzes with an alert, the TV is talking about something scary, and your computer screen is filled with endless updates from friends and strangers. It’s a lot. And if you’re feeling anxious, all that noise can make it feel ten times worse. The good news is you have a simple tool you can use anytime: giving your brain a break from screens and the news.

Think about your brain like a bucket. Every worrying news story, every angry comment online, and even every exciting video game is like a drop of water going into the bucket. If you never tip the bucket out, it will eventually overflow. That overflowing feeling is a lot like anxiety. Taking a break from screens is your way of tipping the bucket. It’s not about ignoring the world forever; it’s about giving yourself a chance to empty the bucket so you can handle what comes next.

So, what can you do instead? It’s all about switching the channel for your mind. When you feel that urge to scroll because you’re nervous, try putting the phone in another room for just thirty minutes. It feels weird at first, but it’s like a deep breath for your brain. Find something that uses your hands or your body. Doodle on a piece of paper, shoot a basketball, or even just organize a shelf. This gives your mind something simple to focus on instead of all the chaos online.

Another great swap is to trade the digital world for the real one right outside your door. You don’t need to go on a big hike. Just sit outside for five minutes and notice what you see, hear, and feel. Is the sun warm? Can you hear any birds? This isn’t a fancy trick; it’s just a way to remind your brain that there is a whole world that isn’t on a screen. It helps to shrink those big, scary feelings down to a manageable size.

Remember, stepping away is a sign of strength, not weakness. It means you are smart enough to know when you need a rest. You are choosing to be kind to your mind. The news and your friends will all still be there later. By taking these small breaks, you are filling up your own calmness bucket. You are giving yourself the quiet space you need to feel steady and strong again, ready to handle whatever comes your way.

Related Articles

Learn more about Tools for When You Feel Anxious.

All Articles

A Simple Trick to Feel Calmer by Tightening and Releasing Your Muscles

Have you ever noticed that when you feel worried or anxious, your whole body feels tight?
Learn More

How to Build a Daily Routine That Calms You Down

Feeling anxious can be like having a bunch of thoughts racing around in your head with no place to go.
Learn More

Tools for When You Feel Anxious

That feeling of anxiety can be a real bully.
Learn More

Quick Tips

What if I need my phone for work or school?

This isn’t about quitting your phone completely. It’s about creating small, protected spaces without it. During a work or school task, try closing all your extra tabs and social media apps. When you take a lunch break, leave your phone at your desk. After school or work, you could charge your phone in the kitchen overnight instead of your bedroom. These small habits build fences around your screen time.

How can I start a screen break without feeling like I’m missing out?

Start small so it doesn’t feel scary. Try putting your phone in another room for just 30 minutes while you do something else, like reading a book, drawing, or going outside. You can also turn off news notifications on your phone. This way, you decide when to check the news, not the other way around. You’ll soon see that the world will wait for you, and you won’t actually miss anything important.

What are some easy things I can do instead of looking at a screen?

The best activities are simple and use your hands or body. You could go for a walk and notice what’s around you, listen to your favorite music, try a simple recipe, or do a puzzle. Even just sitting quietly for a few minutes and taking some deep breaths can help. The goal is to find something that feels enjoyable and lets your mind rest from the digital noise.

How will I feel after taking a regular screen break?

You will likely feel calmer, more focused, and less rushed. Your head will feel quieter because it’s not being filled with endless updates and opinions. Many people find they sleep better and have more patience. It’s like the feeling after cleaning a messy room—you have more space to think and breathe. Giving your brain this rest is a powerful way to fight off feelings of anxiety.

Why should I even take a break from my phone and the news?

Constant scrolling and news updates put your brain on high alert. It’s like having someone shouting information at you all day long. This can make you feel nervous, stressed, or overwhelmed without you even realizing why. A break gives your mind a chance to relax and reset. Stepping away helps you feel calmer and more in control of your thoughts, rather than letting the screen control how you feel.