Protecting your mental health in a world of negative news

In today’s hyper-connected world, news updates are constant and often overwhelmingly negative. Wars, political unrest, natural disasters, and global crises dominate headlines, and it’s easy to feel consumed by a sense of dread or helplessness. For many, especially those already vulnerable to anxiety or low mood, the impact of this steady stream of difficult news can be profound.

As a Counselling Psychologist, I often hear clients describe feeling drained, hopeless, or guilty when confronted with so much suffering in the world. While it’s important to stay informed, it’s equally important to protect our mental health. Below are some strategies that can help. 

Acknowledge the impact 

First, recognize that it’s normal to feel unsettled by negative news. Our brains are wired to respond strongly to threat-related information, which can leave us feeling anxious or on edge. Evolutionarily, being alert to danger kept us alive, but in the modern era, constant exposure to troubling headlines activates this same stress response without offering us a clear outlet for action. This is why many people describe feeling anxious, powerless, or even guilty when watching the news. Simply acknowledging to yourself, “This is really affecting me,” can reduce shame and allow you to respond with more compassion toward yourself. 

Set boundaries with media consumption 

One of the most practical ways to cope is to be intentional about when and how you engage with the news. Scrolling endlessly through headlines or refreshing news apps every hour keeps your nervous system in a heightened state of alert. Consider setting specific times during the day to check for updates, and limit how long you spend doing so. Many people find it helpful to avoid consuming news first thing in the morning as it can set a negative tone for the day, or right before bed, when it can disrupt sleep and amplify worry. Stick to trusted, balanced sources rather than sensationalist ones, and try to avoid doomscrolling on social media, which often presents information out of context and heightens distress. 

Balance news with positive input 

It’s easy to get trapped in the mindset that the world is only full of tragedy. While difficult events are very real, they are not the only things happening. Intentionally seek out positive, hopeful, or inspiring content to balance your perspective. This might include listening to music that uplifts you, reading an encouraging book, or following accounts that highlight acts of kindness, resilience, or scientific and social progress.

I personally enjoy reading this positive news website https://www.goodnewsnetwork.org/ Reminding yourself that positivity exists alongside difficulty can prevent despair and help restore hope. Gratitude practices can also be powerful, such as writing down three small things that went well in your day helps train your mind to notice balance, not just crisis. 

Focus on what you can control 

A major contributor to distress is the sense of helplessness that comes with global events. Many of the crises we see on the news are outside our personal control, which can make us feel powerless. Redirect your energy toward actions within your reach. This could mean supporting a cause you care about through volunteering or donating, joining local initiatives, or practicing small acts of kindness in your everyday life. Even seemingly minor actions (e.g., checking in on a friend, helping a neighbour, or contributing to your community) can help restore a sense of agency and remind you that you are capable of making a difference. 

Talk about it 

Many people struggle with negative news in silence, believing they should just “toughen up.” But suppressing these emotions often makes them stronger. Sharing your feelings with trusted friends, family members, or a therapist can bring relief and reduce the sense of isolation. You might be surprised to find that others are feeling the same way. Processing difficult emotions with others helps you make meaning of events and prevents you from internalising despair. 

Give yourself permission to step away 

It is not selfish to take a break from the news. Staying informed is important, but you do not need to be plugged in 24/7 to be a responsible, compassionate person. Taking breaks from the constant influx of information allows your mind to reset. This might look like designating certain evenings as “news-free,” deleting apps from your phone temporarily, or choosing not to engage in conversations about world events for a short period. Protecting your mental health ensures that you can show up more fully and sustainably for the causes and people that matter to you. 

Reframe guilt into compassion 

Many people feel guilty for turning away from suffering, as though it makes them careless or unempathetic. It’s important to remember that protecting your mental health is not the same as ignoring others’ pain. By looking after yourself, you strengthen your capacity to extend compassion to others in meaningful ways. Reframing guilt into compassion means reminding yourself: “I care deeply, and because I care, I also need to care for myself.” 

It’s impossible to avoid negative world events entirely, and being aware of them is part of being a responsible global citizen. However, awareness doesn’t have to come at the expense of your mental well-being. By setting boundaries with media, balancing your perspective, and focusing on what you can control, you can remain informed while also protecting your resilience. The world needs people who are compassionate, thoughtful, and engaged, but to be that person, you must also prioritise your own mental health. 

-Dr. Kassandra Burd