How to protect your mental health while staying informed on world news

Living in a world connected by social media can be a blessing but, as we experience large world events with constant access to live updates, you might feel overwhelmed. Feeling anxious about the things we see on the news that are outside of our control is not unusual, but how can we protect our mental health when we have fewer breaks from the news cycle? How do we stay informed and active online without compromising our wellbeing?

Research from Ofcom has found that 64% of UK adults and 71% of 16–24 year-olds use social media to keep up with news. With an average UK adult spending almost a third of their waking hours online, this creates the opportunity for each of us to experience a huge influx of distressing information each day.

What this article covers

• How distressing news can impact mental health
• Suggestions to stay informed while reducing harm
• Practical ways to reduce anxiety
• When to seek help for anxiety
• Talking to children and young people about the news

How distressing news can impact mental health

In recent years, we have seen what may feel like a record number of macro events -large-scale, significant, or long-term events which occur outside of the everyday norm. From the 2020 global pandemic to the outbreak of conflicts, threats of war, political change, climate change, the cost-of-living crisis, and even social issues within our communities, we’ve all been affected by a variety of concerns for ourselves, our loved ones, and the future.

While some news can be inspiring and bring us joy, social media tends to focus on negative reports and stories. Exposure to negative news can generate increased levels of cortisol in our bodies (your body’s main stress hormone) leading to heightened anxiety.

If this heightened anxiety is maintained, you may end up feeling hopeless, isolated, unable to focus or stuck in negative thought patterns, overwhelmed, angry, guilty, afraid, or even traumatised.

Suggestions to help stay informed while reducing harm

It would be unrealistic to suggest not engaging with the news at all. You may want to stay informed for your own wellbeing or the wellbeing of your loved ones. You may stay up to date on issues so that you can actively participate in action to help others. Some news is mostly unavoidable or necessary to know in daily life. Below are some suggestions on how you can hopefully find a better balance for yourself.

Set boundaries with your news consumption

Try setting limits on how much you read or engage with to avoid doom-scrolling. A good start may be:

• Setting limits on how long you spend reading the news each day.
• Turning off alerts or notifications on news apps to have more control over when you see them.
• Taking breaks from reading or watching anxiety-inducing content when you need to.
• Limiting interaction with news-related content to ensure your algorithms don’t get flooded with information.

Seek out positive news

There are always positive things happening in the world. Follow accounts such as Good News Movement or The Happy Broadcast, or subscribe to outlets that focus on positive and uplifting content such as The Upside from The Guardian or the Positive News website. This could be a fast way to improve your mood and outlook.

Be mindful of sources

Not all reports are reliable and it’s best not to get caught up in inaccurate information. Some reports and stories online are designed to cause fear or spread lies to gain reach and reactions. Make sure you check official news sources and get the whole story before you form your opinion. When looking at a source think about whether their stories tend to seem exaggerated, what evidence they are using, and whether what they’re saying is similar to other sources.

Focus on what you can control or act on

It can be hard to process things that are so far out of our control, but it can feel positive to take action where we can to feel like we’re helping. You could donate to a charity, start a fundraiser, join a local campaign group, sign a petition, or spread awareness. If you’re unsure where to start, the Today Do This newsletter suggests practical weekly actions to make a difference.

Practical ways to reduce anxiety

If you’re already feeling overwhelmed by things you’ve seen or read in the news, it might be useful to practice self-care to help yourself feel grounded and improve your mental wellbeing. Some great things to do as suggested by the NHS are:

• Talking to a friend of loved one about how you're feeling.
• Practicing meditation or breathing exercises to calm yourself down.
• Taking a break from your devices to read, listen to music, or watch something comforting.
• Going outside for a walk or do some exercise to clear your mind and release energy.
• Channelling your energy into something creative like writing, art, crafts, or music.

When to seek help for anxiety

It’s normal to feel anxious from time to time but, if your feelings and anxiety are becoming very upsetting, last a long time, or are stopping you enjoying your life, it may be time to seek further help.

You may wish to speak to your GP about your options and the support they have available. You can explore our resource on support for anxiety here.

If you’re looking to find out more about the kinds of talking therapy that are available, read more here.

Talking to children and young people about the news

Children and young people may struggle to process distressing news, which can lead to anxiety or fear. It’s important to encourage open conversations, allowing them to ask questions and express their feelings without judgment. Remember to:

• Find age-appropriate ways to talk about issues.
• Reassure them that adults are working to keep people safe.
• Highlight positive stories to provide balance.
• Help them to set healthy boundaries with the news and social media.
• Maintain comforting routines and offer them positive outlets for stress.
• Listen and make sure you’re not dismissing their emotions