How to look after yourself when the news feels overwhelming

When the TV, papers and socials are all sharing difficult news it can feel overwhelming. Modern technology helps us to be super up to date and informed about what’s going on in the world which is amazing but when the news is negative or threatening this access can feel like a burden and exposure to so much negative news can impact upon our mental wellbeing. As caring, compassionate people we may feel compelled to keep watching to remain up to date and witness the suffering of others but feel powerless to help or know what to do to make a difference.

Here are our top tips for finding the balance between staying informed and keeping well:

  • It is natural to want to keep up to date but prolonged watching or reading of negative news can impact upon mental wellbeing. Try to create set times in the day when you catch up for a set amount of time. Everyone is different but a good place to start is twice a day for 30 mins max

  • Notice which news sources or reporting styles create anxiety for you and try to avoid these. Avoid more sensationalist or speculative reporting and instead opt for more balanced and reliable sources.

  • Don’t read the news right before unoccupied time or bedtime. It can be helpful to schedule an enjoyable or engaging activity after your news catch up time to avoid dwelling and catastrophising .

  • Make a list of what is in your control (own actions, charitable giving etc) and what is not (actions of others, foreign policy etc). Focus your time and energy on the things you can control, give finance or time, link in with projects in your area.

  • When the world feels full of danger and difficulties it can help to pause and notice the good things, seek out good news, engage in fun activities, see people who lift you up and nite the things you are grateful for.

  • If you are finding that you are more on edge or struggling to concentrate remind yourself that it’s ok to find things difficult. Allow yourself pauses in your day, if you are at work and struggling to focus get up, take some deep breaths, stretch, get a drink and then return. If you are struggling with a task try an easier or quicker task first to get your momentum going. At the end of the day count the things you achieved not the things you didn’t.

  • Mute or unfollow threads that cause you distress. Start following accounts that help you or balance out your news feed. When talking to others share your boundaries and find out theirs. If talking about current events is not helping your right now let them know and find a different topic.

  • It’s ok to struggle. It’s ok to be off your game. It’s ok for others to feel like this too. Try to hold on to this fact and treat yourself and those around you with an extra dose of kindness.

These tips are small changes that can help to make a difference to your mood and wellbeing. Making changes can feel difficult to implement initially because we are doing something that is not a habit yet but with practise these changes become second nature.

If you notice that you feel significant levels of anxiety it is important to reach out for help so that you can get support that is tailored to meet your needs. It is ok to struggle and find things difficult but don’t forget that change is possible and you are worthy of good person centred support.


Written by Nicola