Feeling overwhelmed from constant negative news?

More of us are feeling overwhelmed by constant negative news

It’s no surprise that hearing about difficult news from around the world can feel heavy - because it is a lot to take in. Feeling overwhelmed by what’s happening, whether it’s big global events or everyday stories, is completely understandable and can affect our mental health and general wellbeing. 

In today’s always-connected world, it might seem impossible to escape the constant flow of information. However, the good news is that you can take small, meaningful steps to protect your peace and manage how much you let in, but first, let's understand why the news can feel overwhelming.

Why the world feels so overwhelming

If you’ve found yourself doomscrolling late at night, feeling helpless or wondering whether you should stop reading the news for the sake of your mental health, you’re not alone.

Being continually exposed to negative news can cause a sense of overwhelm, taking a toll on our mental health and leaving us feeling emotionally drained, anxious, helpless, guilty and scared. At times, we might see difficult or traumatic content online that can really affect us - especially when it shows things we’d never normally witness in our daily lives.

The good news is that we have some tips to help you look after your mental health, set boundaries and build resilience to protect you from feeling overwhelmed.

The impact of overwhelm

Feeling overwhelmed isn’t just about our emotions - it’s something our body (our physical health) and mind (our mental health) experience too. When we sense a threat, our stress response kicks in - that “fight, flight, or freeze” mode that helps us react quickly and stay safe - this can be caused by hearing or seeing something in the news.

But when that stress response stays switched on for too long, it can start to take a toll on our overall health and wellbeing. After being exposed to constant negative news, you might start to notice some changes in yourself, like…

• Feeling worried about going out, leaving your home
• Having a negative outlook on life
• Digestive problems
• Sleep issues
• Constant worrying
• Trouble concentrating
• Foggy brain and headaches 
• Feeling more irritable/angry than usual

The good news is that you can take small, meaningful steps to protect your peace and manage how much stress you let in. Keep scrolling to read our top tips.

Tips to manage overwhelm:

When things feel ‘too much,’ it’s important to know how to protect your mental health. Below are some tips to help you cope with global news overwhelm and find your way back to balance. You could try starting with 1 or 2 and going from there.

1. Set boundaries

Take a moment to check in with yourself - how much news feels okay for you to take in, and how often? It’s completely fine to step back when you need to. In fact, giving yourself a break from the news can be really good for your wellbeing.

You might try checking updates just once or twice a day, turning off news notifications, or unfollowing accounts that tend to make you feel anxious.

And remember, it’s best to skip the news scroll right before bed - that’s your time to unwind, relax, and set yourself up for a restful night’s sleep.

2. Make time for what makes you happy

Get lost in something you enjoy – whether that’s watching a series/film, reading a good book, listening to a podcast/music, DIY, exercising or learning something new. Tuning into something else gives your mind a chance to rest and distract you from doomscrolling. 

3. Prioritise rest

Rest isn’t something you have to earn — it’s a vital part of your wellbeing. Taking time for yourself isn't selfish; it's necessary to help you recharge so you can keep showing up.

Whether it’s reading a book, taking a nap, painting, or rolling out your yoga mat, choose something that helps you slow down, rest, and restore your energy.

4. Have phone-free times

If you often find yourself doomscrolling, you could prioritise having phone-free times or zones that could help break this habit. You could try turning off notifications or switching your phone to aeroplane mode at certain times of the day. Or, try keeping certain areas phone-free zones, such as the bedroom or meal times. Allow yourself some time that’s not going to be interrupted by the ‘ping’ of yet another notification. 

5. Talk with others

When you feel overwhelmed, it can help to connect with friends, family and colleagues - you might find that they are feeling the same or can provide some advice.

What support is available for feeling overwhelmed?

Feeling overwhelmed doesn’t have to continue - there are ways to overcome or reduce these feelings. If you are starting to feel overwhelmed, it's best to seek help before it begins to impact your mental and physical health, especially if you are feeling anxious, low or exhausted.

No matter what you’re going through, there are lots of ways we can help. Depending on your needs, we offer a range of support options - from one-to-one coaching to Silvercloud, our online CBT platform with helpful programs for managing stress, anxiety, sleep, and more.

If you need extra support, counselling sessions may also be available.

You can reach us anytime through our free and confidential helpline at 08081 311 333, or chat with us online - we’re here to listen and help you find the support that’s right for you. Find out more about our support here.