How to cope with upsetting events in the news

If events in the news are affecting your wellbeing, you're not alone.

It’s normal to feel overwhelmed when world events are particularly challenging. Or when a story is traumatic.

Here are some tips that might help. Different things work for different people – so be kind to yourself. If something doesn’t work right now, try something else or come back to it another time.

Under 18?

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Acknowledge your feelings about the news

We live in a complicated world. News often focuses on crises, uncertainty and traumatic events.

In recent years news headlines have included the cost of living crisis, climate change, terrorism, wars, natural disasters, pandemics, and political uncertainty.

Some news also highlights difficult realities, like racism, poverty and inequality. Coverage can seem constant through 24-hour TV, news websites and social media.

And these issues aren't just headlines – they may be things that impact your daily life.

Being exposed to upsetting news can have a big impact on your wellbeing. For example, you may feel:

Overwhelmed or panicked – your heart might race and your stress levels rise
Angry or frustrated – about unfair situations, world conflicts or injustice
Scared or vulnerable – afraid, unsafe, confused, or struggling to know who you can trust
Anxious or uncertain – like you must constantly look at the news to deal with not knowing what will happen next
Sad or upset – experiencing deep sorrow, grief or a heavy heart about war, death or suffering
Helpless or powerless – like you can't change anything, or you're losing hope in humanity
Tired or guilty – drained by constant updates, but guilty if you stop reading
Lonely or disconnected – isolated from people with different opinions, or struggling to explain events, especially to children
Obsessive or unable to relax – unable to stop scrolling or use your phone to relax anymore

Of course, there are always positive and inspiring things happening in the world. And keeping informed about what's going on around you can feel useful and empowering.

Events may affect you differently depending on your own views and experiences. There's no right or wrong way to feel.

I stopped sleeping. I cried instead. I scrolled down social media, but all I saw was bad news.

Set boundaries with your news habits

Watching, reading or listening to the news is a helpful way to stay informed. And when a story is developing, it can be tempting to see what everyone else is saying on social media.

But if that's making you feel worse, you might want to change your habits.

You could try to:

Set yourself limits and try to stick to them – like only looking at the news at a certain time of day, or for a set amount of time
Mute notifications from news websites and apps – so you only engage with the news when you choose to
Choose what you see on social media – for example by only viewing specific pages, rather than scrolling casually
Focus on factual content rather than opinions – even though the facts may still be difficult
Seek out some positive or uplifting news– or scroll social feeds that make you feel good
Be purposeful about how you look at the news – ask yourself what you're looking for
Ask yourself how you're feeling first – if you're already feeling overwhelmed, it may not be the right time to check the news
Think about what works for you – for example, there may be certain types of content, like videos, that you find more difficult and can avoid

Remember it's not possible to keep up to date with everything, and it's ok to take a break if you need to.

We have more tips on getting a good online / offline balance in our guide to online mental health.

I started to feel overwhelmed. It was all getting too much. I was getting anxious about all sorts of uncertainties. So I decided to listen to the news just once a day.

Focus on what you can control

It might help to try to focus on what you can control – even if there aren't many things, or if they only feel small.

To help focus your thoughts you could:

List the things you can change, and the things you can't
List all the positive things that are staying the same, despite other things feeling uncertain
Try to distract yourself from things you can't control, for example, with relaxation exercises

Worried about the cost of living?

The cost of living crisis has been hitting many of us hard. Especially those of us who were already struggling.

Money worries can impact wellbeing. And when your mental health takes a hit, keeping on top of money and bills can become even harder. But if you're feeling overwhelmed, there may be some practical steps you can take.

Read our information on money and mental health. This has tips on managing money, and where to turn for financial support.

Take care of your overall wellbeing

Taking care of ourselves is sometimes called self-care.

Self-care means different things to different people. It can describe anything you do to look after your own physical and mental wellbeing. It's a way to build up your energy and strength.

When you're feeling very worried or distressed, you may find it harder to sleep, exercise or eat well. But even when lots of things feel out of control, you can decide when and how you show yourself kindness.

See our suggestions for:

We also have specific self-care tips for many different types of mental health problems. For example, our information on self-care for anxiety.

Deciding to be up and active before reading or watching any news has definitely helped me re-establish good sleeping patterns.

Mental health apps

There are lots of wellbeing apps out there. Some could help you feel calmer, and help manage difficult symptoms.

But it's hard to know which ones are worth trying. So we've created the Mind app library where you can find safe, trustworthy apps.

Explore mental health apps

Take action for change in the world

Depending on the issue in the news that’s upsetting you, it can feel rewarding to take action for change.

This won't always feel possible. And it's important to remember that it's not your responsibility alone to tackle big problems.

But there may be times where you find taking action helpful. And even small actions can contribute to making a difference.

Here are some options to explore:

Do-it can help you find volunteer opportunities for a range of causes that suit your skills.
Volunteering Matters can help you find local volunteering opportunities in your community.
Volunteering Wales helps you find volunteering opportunities in Wales.
Friends of the Earth suggests ways to protect the natural world where you live.
Trussell Trust offers the opportunity to volunteer at a food bank near you.
Change.org allows you to sign petitions about causes that matter to you.
The Senedd Petitions Committee lets you sign petitions to the Welsh Parliament.
Gov.uk has some advice about how to safely donate or volunteer to help in humanitarian disasters.
Our page on climate change and mental health has tips on how to take action to support the environment.
Our page on racism and mental health has a list of organisations that campaign against racism – some may offer ways to get involved.
You can also campaign with us at Mind for a fairer mental health system.

The Gov.uk website has more information about how to find volunteering and your rights when volunteering.

I used the Black Lives Matter movement as a gateway for empowerment. My mental health was affected negatively until I channelled my energy into something positive.

Talk to someone you trust

It could help to speak to someone you trust about how you're feeling. They may be feeling the same way.

Talking to someone else about it might help you to feel heard. We have some tips on talking to friends and family.

If you aren't able to speak to someone close to you, you could try a listening line. Samaritans are open all the time on 116 123 – they're there for anyone who's struggling.

For information about other support options see our pages on:

Get help for your mental health

Experiencing difficult feelings doesn't always mean you have a mental health problem. But if your feelings are very upsetting, last a long time, or are stopping you enjoying your life, you might want to reach out for support.

It's always ok to ask for help. Even if you're not sure whether what you're experiencing is a mental health problem.

Your first step could be to talk to your GP. Or you could call our helplines.

Remember, if the news is affecting your mental health, you're not alone. Support is available.

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