5 Ways to Stay Spiritually Grounded When the Headlines Feel Heavy

Creating boundaries around how, when, from where, and how much media you consume is crucial in guarding your heart. 

Limit your news consumption. We do not need to stay attuned to the 24-hour news cycle. Check the news at an interval that seems reasonable and healthy for you. I only check the news when something more significant is happening in the world, such as an election, global conflict, or disaster. Still, you can determine a reasonable interval for yourself to gather information. 

If you are checking in multiple times a day, chances are you are spending too much time filling your mind with media that is only designed to cause alarm. Most stories and truths take time to unfold, so checking in even once a week allows enough time for more information to be gathered surrounding a particular issue. 

Choose your source for news and media wisely. Not all news outlets are created equally, and it’s very challenging to know what is fact and what is being spun to promote a group's agenda. Avoid outlets that are known to be overly partisan in their news coverage. Opt for finding information that relies on primary sources and does not republish news from others. Avoid websites, social media accounts, or channels that regularly slander particular groups or tend always to promote an agenda. Choose 2-3 reputable sources for your news, check them periodically, and resist the urge to go down the many rabbit holes of false information the internet loves to offer us.

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Psalm 20:7 says, “Some trust in chariots and some in horses, but we trust in the name of the LORD our God.” 

This verse is one that I meditate on when the news feels heavy on my heart. We easily become overwhelmed by what is being reported, but our hope is not in the schemes of men but in the Lord alone. God’s word reminds us that he is in control; we can trust him even when the chaos of this world is all around us. 

We have a very short-term memory and need frequent reminders that God protects us, he is our great rescuer, and we can find refuge under the shadow of his wings. Just like the wandering Israelites who so quickly forgot all God had done to save them, we often behave the same way. We quickly forget that God has and will sustain us. 

Isaiah 31:5 says, “Like birds hovering overhead, the LORD Almighty will shield Jerusalem; he will shield it and deliver it, he will ‘pass over’ it and will rescue it.”

There is no headline, agenda, technology, scheme, or disaster that God can’t help us navigate. He will never leave us or forsake us. We must let these truths ground us even in the toughest of circumstances. They are the pillars of our peace and the only way we can stay grounded in a world rushing from one crisis to another. When we need help, God is where we find it, not from social media, Google, or AI. Our hope is in Christ alone.

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Stay encouraged, not just informed. Let God’s truth be the reality that guides how you see the world. Let his character show you how to respond when you see events unfold that break your heart. Our hearts can break for what we see going on around us, but we are not overcome because we know the one who is greater than the one who rules this world (1 John 4:4). 

The following are verses of hope and truth you can meditate on when the headlines feel heavy: 

Psalm 27:4

"I remain confident of this: I will see the goodness of the LORD in the land of the living.” 

Isaiah 41:10 

"Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand."

Matthew 19:26 

"But Jesus looked at them and said, 'With man this is impossible, but with God all things are possible.'”

Philippians 4:6-7

"Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and minds in Christ Jesus."

Isaiah 45:7 

"I form light and create darkness; I make well-being and calamity; I am the Lord, who does everything."

Job 12:10

"In his hand is the life of every living thing and the breath of all humankind."

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Isaiah 58:6 says, 

“Is not this the fast that I choose: to loose the bonds of wickedness, to undo the straps of the yoke, to let the oppressed go free, and to break every yoke?”

God responds to our prayers and breaks chains when we fast! Taking time away from media, skipping a meal, or giving up an activity to seek God is one way to engage our faith in response to heavy news. Clearing part of our routine to seek God offers more space for us to hear his voice. We need to tune into his Spirit to help us navigate the events we see unfolding in our world with wisdom. We can’t do this without Him! Mark 11:24 says, 

“Therefore I tell you, whatever you ask in prayer, believe that you have received it, and it will be yours.”

When our hearts are grieved by the grief that is so common to our world, we need to cry out to God and pray for his mercy. God responds to our prayers. He hears our prayers. He is a waymaker! 

Our prayers have power. We can ask God to bring relief, change our circumstances, heal bodies, bring relief to disasters, reach the lost, and more. 

So much of what we see going on in our world is beyond anything we can control or take steps to change on our own. That’s why prayer is a gift; we can always do something in response to tragedy. We can always take time to pray.

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Every day on the way to dropping my daughter off at school, my husband has her declare she will ser la luz, which means be the light! Ultimately, as the world gets darker, our job to be the light becomes more critical. When I get particularly overwhelmed by the darkness in our world, I remember the people I love and how they are sharing God’s goodness every day. I know that God is still at work because those people are still changing the world through his love that pours out through them. 

When I see others devastated by a natural disaster, I can find a way to show them God’s love with my time and resources. When I see our political world in turmoil, I can promote unity, hope, and do my best to vote in a way that reflects my beliefs. When I see violence unfold in my community, I can find a way to offer healing for the deep wounds that so many around me are carrying. When I read about mothers aborting their babies, or children who need forever homes, I can find a way to support the many struggling mothers, fathers, and children in our community. 

Our world will be in chaos until Christ returns, and until that day, it’s our job to do all we can to bring Heaven down. Our choices to offer kindness and forgiveness, give sacrificially, and share the gospel are the way that God brings peace to our troubled world. He uses us! So when you feel overwhelmed because it’s all a mess, find one way to be the light in this dark world. 

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