Why the news feels heavy
News is selected for being new, unusual and often bad. Reading a stream of it all day gives a distorted picture where the world seems more dangerous and chaotic than daily life actually is. Feeling worn down is a normal reaction, not a weakness.
Choose fixed times
Instead of checking throughout the day, pick one or two moments, perhaps morning and early evening. Most important news will still be there. Fixed times stop the news from interrupting everything else and make it feel like a choice.
Limit the number of sources
Following dozens of accounts multiplies repetition and outrage. Three or four reliable sources, ideally with different perspectives, give you broad coverage without constant noise. Quality matters more than volume.
Prefer substance to alerts
Push notifications are designed to pull you back. Turn off all but the few you truly need, and let the rest wait until your set time. Almost nothing you will see in a news alert needs to be acted on within the next minute.
Focus on what you can influence
Some stories are far beyond your control, and some are local and actionable. Spend your attention where it can lead somewhere: your area, your work, your vote, a cause you can support. This shifts the experience from helplessness to participation.
It is fine to step back
Taking a day off from the news is not irresponsible. Important things will reach you through the people around you. Being informed is about understanding enough to make good decisions, and a calm reader makes better ones.