There are moments when it feels like the world is shouting all at once.
Turn on the radio, open your phone, scroll for five minutes.
War, politics, climate, injustice, fear all competing for your attention.
Your mental health matters.
If you’ve found yourself feeling anxious, helpless, distracted or quietly overwhelmed by what’s going on in the news lately, you’re not weak or overreacting. You’re human.
And no, this isn’t about pretending it’s not happening or sticking your head in the sand, being informed matters.
Caring matters, but so does your mental health.
The real challenge is finding a way to stay engaged without carrying the full emotional weight of the world on your shoulders every single day.
Why constant news exposure takes it’s toll.
Our brains aren’t designed to process a 24-hour stream of crisis.
When we’re repeatedly exposed to distressing news, especially stories we have little control over, our nervous system can slip into a near-constant state of alert. That can show up as:
- Feeling on edge or snappy for no obvious reason
- Difficulty concentrating or sleeping
- A sense of helplessness or dread
- Emotional exhaustion, even when you haven’t “done” very much
None of this means you don’t care. Often, it means you care a lot.
So, let’s talk about what you can do, practically to protect your headspace while still staying grounded in reality.
Limit exposure.
This isn’t about avoiding the news. It’s about being intentional with how and when you consume it.
A few gentle but effective boundaries to consider:
Choose when you check the news – Instead of dipping in constantly, pick one or two specific times of day to catch up.
For example:
- A morning check-in
- Or a short update in the early evening
Outside of that, give yourself permission to step away.
Be selective about where you get your information – endless scrolling is rarely informative, it’s emotionally draining.
Consider:
- One trusted news source
- A daily news email rather than social media
- Turning off push notifications for breaking news
You’re not missing out, you’re reducing noise.
Notice when “staying informed” tips into doom scrolling.
A simple question to ask yourself:
“Is this helping me understand, or just fuelling my anxiety?”
If it’s the latter, that’s your cue to pause.
Shifting focus to what you CAN influence.
When the world feels out of control, grounding yourself in what is within your reach can be incredibly stabilising.
This isn’t about minimising big issues it’s about anchoring yourself.
Come back to your immediate world
Ask yourself:
- What’s needed of me today?
- Who or what is right in front of me?
Your home, your work, your relationships, your health -these things matter too.
Take small, values-led actions.
If something in the news really matters to you, consider one manageable way to respond:
- Donating, if that’s within your means
- Writing to an MP
- Supporting a local organisation
- Having thoughtful conversations rather than heated debates
One small action is enough.
Create pockets of normality.
Routine can be grounding when everything feels uncertain:
- A walk you take most days
- A familiar meal
- A regular catch-up with someone who feels safe
These aren’t distractions, they’re stabilisers.
Give yourself permission to step back.
This is the part many people struggle with.
Stepping away from the news doesn’t mean you don’t care, It means you’re recognising your limits.
You’re allowed to say:
- “This is too much for me today.”
- “I need a breather.”
- “I can’t hold this and everything else right now.”
Caring about the world and caring for yourself are not opposing ideas, they go hand in hand.
A regulated, rested, supported person is far more able to engage thoughtfully than someone running on empty.
My final thought……
You are not responsible for fixing everything.
You are responsible for looking after your own mental health, energy and capacity especially when life already feels full on.
Stay informed. Stay compassionate.
But also stay grounded, steady and kind to yourself.
Sometimes the most practical thing you can do is close the app, take a breath and come back to what you can influence one small step at a time.
