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Why It’s Okay to Take a Break from the News and Your Phone

Your Surroundings and People
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Let’s be honest. Sometimes, opening up your phone or turning on the TV can feel like walking into a room where everyone is shouting. The news might be full of scary stories, and your social media feed can be a mix of arguments, bad news, and people making their lives look perfect. It’s a lot. And all that noise doesn’t just stay on your screen; it can follow you around, making you feel worried, sad, or just plain tired.

The good news is that you are allowed to step out of that noisy room. Taking a break from stressful news and social media isn’t about ignoring the world. It’s about giving your mind a chance to rest, just like you would rest your body after running a mile. When you are constantly checking for updates, your brain never gets a chance to fully relax. You might find it harder to focus on your homework, you might feel more irritable with your family, or you might just have a general feeling of unease.

So, what can you do instead? It starts with your surroundings and the people in them. Look up from your screen and really notice the space you are in. Is your room messy? Maybe spending ten minutes tidying it up can make it feel more like a calm sanctuary. Step outside for a few minutes, even if it’s just to your backyard or balcony. Feel the sun on your skin or the breeze. Listen to the real sounds around you—the birds, the wind in the trees, the quiet of your neighborhood. These simple things can help pull your attention away from the digital world and back into the one you are physically in.

This is also where the people in your life come in. Instead of scrolling through posts from people you barely know, try having a real conversation with someone you care about. Talk to a parent about their day. Play a board game with a sibling. Call a friend just to chat about something fun. These connections are real and solid. They remind you of the good things and the people who are right there with you. Laughing with someone in the same room is a much stronger and happier feeling than just liking a post online.

Giving yourself permission to unplug is a powerful way to take control of your feelings. You can decide to have phone-free hours in the evening or declare one day a week a social media-free day. It might feel strange at first, but soon you’ll notice a difference. You’ll feel a little lighter, a little more present, and a lot more connected to the real world and the people who matter most. Your mind will thank you for the quiet.

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Quick Tips

Will taking a break make me an uninformed or uncaring person?

Not at all. Taking a break doesn’t mean you don’t care; it means you care about your own mental health. You cannot pour from an empty cup. By stepping back, you are giving yourself the space to recharge. This actually helps you be more present and engaged with the world around you when you are ready. A well-rested and calm you is better able to help others and understand complex issues.

How do I handle people who ask if I’ve seen the latest big news story?

It’s okay to be honest and simple in your response. You can just say, “I’m trying to take a little break from the news to clear my head, so I might have missed it.“ Most people will understand. If they press for details, you can change the subject by asking them about something else, like how their day is going or if they’ve seen a good movie lately. You are allowed to protect your peace of mind.

Why should I take a break from the news and social media?

Constant news and social media can make you feel worried, sad, or angry without you even realizing it. It’s like your brain is trying to carry a heavy backpack all day, every day. Taking a break gives your mind a chance to put that heavy backpack down. It allows you to rest and reset, making you feel calmer and more in control of your own thoughts and feelings, instead of letting the online world control them for you.

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

Start small! You don’t have to quit everything all at once. Try turning off news alerts on your phone for a day. Or, decide to not check social media for the first hour after you wake up. This helps you ease into it. Remind yourself that the most important news will find its way to you through friends or family. You’re not missing out; you’re making room for your own peace and for the things you enjoy doing in real life.

What should I do with the extra time I get from a break?

Fill that time with something that feels good and calm for you. This could be listening to your favorite music, going for a walk, reading a book for fun, or doing a hobby like drawing. You could also use the time to talk to a friend or family member in person or on the phone about something other than the news. The goal is to do something that helps you feel relaxed and more like yourself again.