Are you feeling down about the state of the world? I’m very aware that many of us are affected by seeing constant bad news. It’s easy to get into a spiral of negativity with repeated exposure to wars, acts of terrorism, racism, antisemitism, climate change impacts and more. The constant stream of distressing news can take a real toll on our mental wellbeing.

Practical steps to protect your mental health

If this is affecting you, here are some practical steps you can take:

Set boundaries with the news – decide how much or how little you want to see. You don’t need to stay informed about every breaking story.

Have phone-free times – if you find yourself doomscrolling too much, think about assigning specific times of the day when you put your phone away or out of reach.

Give yourself permission to rest – looking after yourself by taking time out to read a novel or meet a friend isn’t selfish, it’s self-care.

Talk and connect – reaching out to supportive friends or family is a good way to deal with overwhelm or feeling depressed. Sometimes just sharing how you’re feeling can make a real difference.

Focus on what you can control – think about a small action you can take to help you feel less helpless. This might be something that feels like you’re addressing the issues, such as signing a petition or donating, or choosing to do something that you know lifts your mood.

Practice mindfulness – this might just be going for a walk in nature or taking five minutes to sit and breathe deeply while looking at and appreciating something – like a tree or a flower. Practices like this can help ground you and move you away from negative thoughts.

My own experience – it’s hard but keep going

I’ve been implementing some of these strategies for a while now, but I still struggle to switch off as it’s easy to get caught up. For example, I might open my phone just to check the weather, and before I know it, I’m 20 minutes deep into scrolling through social media or reading suggested news articles. And of course, the more links you click, the more the algorithms serve up similar content, pulling you deeper in.

So, I’m definitely not perfect, but I have found things that work for me. When I stopped reading the news for a few years, it really did help my mental wellbeing. That experience showed me that taking control of our news consumption can really make a difference. I have reintroduced reading some news but from one specific source and at one set time of the day.

Taking action for yourself

If you are suffering from negativity in the news, consider taking a small step to help you deal with it. Know that we can choose to act for ourselves. It may feel like things are out of your control, but there’s always something you can do to help yourself.

What steps would you like to take to deal with overwhelm from exposure to relentless bad news? I encourage you to set a goal to help you regain control and move forward.

You could reach out to a friend or family member to support each other through this. And if you need some additional help, you might like to consider coaching. I offer a free introductory session to discuss how we can work together to address issues in your life. Don’t hesitate to contact me if this feels like something you’d like to try.

If you need immediate support

If you’re experiencing a mental health crisis or need someone to talk to, please reach out to a professional helpline. There are trained counsellors available who can provide confidential support. I have a free list of helplines – just get in touch and I’ll send it over.

Thank you for reading

I love sharing information to help you thrive. If you enjoyed reading this post why not subscribe to my newsletter? I share tips to stress less, including guided exercises to help you manage difficult situations with ease. It’s sent once a month to avoid clogging up your inbox.

You might also like to read more of my blogs