Coping with distressing news: Tips for looking after your mental health

While it’s important to stay informed about current affairs, exposing ourselves to a constant stream of distressing news can take a toll on our mental health. It’s therefore crucial to find ways to protect our wellbeing amidst the chaos.

Whether we’re impacted directly by events or indirectly via what we read or hear, this can affect our mental health in various ways – for example, causing fear, anxiety or feelings of helplessness. Recognising this and understanding the validity of our responses is therefore first step to protecting our mental wellbeing.

Here are some tips from Action Mental Health to help you cope with distressing news:

• Choose reliable sources: Our social media feeds can quickly become saturated with different voices and channels each putting their own spin on an event or issue – and some are more biased than others. Ensure you’re getting your information from reputable news outlets to avoid sensationalism and misinformation that can amplify distress.

• Set boundaries: Designate specific times for checking the news instead of having a constant stream of updates. Consider turning off notifications to avoid being overwhelmed. Taking a step back from the news doesn’t mean you’re ignoring the world’s problems; it means you’re prioritising your mental health. By finding a balance, you can stay informed and compassionate without becoming overwhelmed.

• Acknowledge your emotions: Allow yourself to feel and process emotions rather than suppressing them. Writing in a journal can be a helpful outlet.

• Practice mindfulness: Deep breathing or meditation can help centre your thoughts and reduce anxiety. Getting a change of scenery, especially if you can get outside and move your body, can help your perspective and also ease physical symptoms.

• Connect with others: Sometimes talking to friends and family can provide comfort, whether you’re discussing the issues that are worrying you or just seeking some encouragement and connection.

• Take positive action: Volunteering or supporting community initiatives can mitigate against feelings of helplessness and help you gain a sense of community and solidarity as you stand with others for good. If you don’t feel like you can leave the house, you can write to people in positions of power, sign petitions or donate to important causes – these are incredible ways to make a difference.
• Seek professional help. If you find that distressing news is affecting your daily life, speaking to a mental health professional can provide strategies and support tailored to your needs.

We know things feel hard right now – but you’re not alone.