When the World Feels Heavy: Protecting Your Mental Health from News Overload

The theme for this year’s World Mental Health Day is “Access to services – mental health in catastrophes and emergencies.”

It can feel as though the world never stops delivering bad news. Whether it’s conflict, tragedy or climate change, even when we’re not directly affected, the constant stream of distressing stories can take a toll on our wellbeing.

Smartphones and social media also mean that we can have 24/7 access to the latest breaking news. While it’s important to stay informed, the sheer volume of information can quickly lead to feelings of overwhelm, dread and anxiety.

We may not be able to control what’s happening in the world, but there are things we can do to limit the amount of news we consume whether through mainstream news outlets or on social media.

Here are a few ideas that might help:

1. Set boundaries

Ask yourself how much news you actually want to take in and how often. Try choosing set times to check e.g. once in the morning and once in the evening but avoid doing so just before bed.

2. Be selective about sources

Choose a few reliable outlets you trust and avoid sensationalist headlines or constant commentary.

3. Turn off push notifications

Instant alerts can keep you on edge without you realising it. Turning them off gives your mind a chance to rest from the constant drip-feed of updates.

4. Notice your triggers

If particular stories or topics leave you feeling anxious, sad or helpless, then take a step back. Muting certain accounts or subjects on social media can help you regain a sense of control.

5. Manage your social media feeds

Alex McCann

Back in June I interviewed Alex McCann of Altrincham HQ (see the full blog here) and I think it’s worth reiterating his advice in relation to news and social media:

“What I would suggest, what's really worked for me, because I've been trolled in the past, although it's not for everyone, is unfollow as many news outlets as possible, unfollow as many politicians as possible. And just block or mute anyone that creates this negative space in your feed, because ultimately, you get to curate or decide what appears in your feed. There's unfollow buttons, there's block buttons, there's not interested buttons.”

6. Set time limits

It’s easy to lose track of time when scrolling. Try setting a time limit, even ten or fifteen minutes, and stick to it. You could use a timer or app like Focus To-Do to notify you when it’s time to stop.

7. Create phone-free times

If you notice yourself slipping into doomscrolling, build in moments where your phone is out of reach. These short breaks can help reset your habits.

8. Rebalance with something grounding

After reading heavy news, take a moment to do something that brings you back to the present e.g. taking a few deep breaths, making a cup of tea or going for a walk. Grounding yourself in the here and now can ease your stress response.

9. Talk with others

If you’re feeling weighed down, it can really help to connect with others. Spend time with people who lift you up and talk about how you’re feeling. Sometimes, just sharing that “it all feels a bit much” can be a relief.

If the constant stream of news or daily pressures has started to feel too much, you’re not on your own. Sometimes just having space to talk about it can make a real difference. If you’d like to find out more about how I can help, please do get in touch.

📞 07543 408551

📧 susan@sccounselling.co.uk

💻 www.sccounselling.co.uk