We see a lot in the news about climate change, war, the cost-of-living crisis, racism and many other big issues. With so much going on, it’s easy to feel anxious, confused, powerless or even unsafe. Especially if these issues are something you deal with every day and not just stuff you see on the news.
There are of course lots of positive and inspiring things happening in the world too. And keeping up to date with the news can be helpful and enlightening. But sometimes the news can just feel like too much to handle, and this can have a big impact on your mental health.
For some, switching off from the news isn’t always an option, particularly if you’re staying informed to keep yourself or loved ones safe. But if you’re finding things hard, our tips and advice can help you to stay informed while still looking after your wellbeing.
With so much news available on TV, social media and apps, it’s easy to feel overwhelmed by constant updates. Whether it's about big global events or things closer to home, the wealth of information can leave you feeling stressed or anxious. But you don’t have to take it all in at once – it’s a big ask of your brain to process so much distressing news in one go.
Here are some tips to protect your mental health when the news feels too much.
Try setting limits on what and how much you read. You could:
You don’t need to keep up with everything that’s happening all the time. It’s okay to take a break when it feels like too much.
Look for feel-good news stories or follow social media accounts that uplift and inspire you. Focusing on positive content can help balance out the heavy news and improve your mood – there are lots of incredible people out there making a difference. You could start by subscribing to The Upside to get weekly positive news stories from The Guardian, or visit the Positive News website.
Social media can easily pull you into an endless scroll of news. To help manage this, take some time to clean up your feed. Unfollow or mute accounts that share distressing content and look for positive posts that uplift you instead. You could try following accounts like Good News Movement or The Happy Broadcast for uplifting news content.
Not all news is accurate. Sometimes, what you see online is designed to provoke fear, and often only shows one side of a story. Make sure to check the facts and read different perspectives before forming your own opinion. For more advice, check out Childline’s guide on how to spot fake news.
Taking action can feel rewarding and transform feelings of helplessness into positive change. You could donate to a charity, start a fundraiser, join a local campaign group, sign a petition, or spread awareness. These efforts not only help you feel better but can also inspire others to get involved. If you're looking for ways to show solidarity with those affected, check out these resources:
You could also take a look at the organisation Today Do This. Their monthly newsletter offers suggestions of practical action you can take to make a difference.
Even with all the tough news out there, focusing on hope and joy can help lighten the load. They remind us that change is possible and we can tackle the issues we care about instead of feeling stuck. Finding hope and joy can look different for everyone, so take time to find what works for you. This might be spending time with people in your community who lift you up, connecting to the food, music and spirituality of your culture, or just making space for creativity, connection and love. Whatever you find works for you, when things get heavy, focusing on what brings you joy can really help.
When the events of the world are weighing heavily on you, self-care is really important. Even simple activities like going for a walk, practising mindfulness, or enjoying a hobby can help ground you and reduce your anxiety. Our self-care guide can support you with practical tips to take care of yourself during difficult times.
If you’re LGBTQIA+, it can be tough seeing constant news about debates on your rights, harmful stereotypes, or attacks on the community. These stories can be frustrating and exhausting. They can also make you feel unsafe, especially when they’re about violence or discrimination.
What's important to remember is that your identity is real and valid. If you're struggling, it can help to seek out spaces that celebrate LGBTQIA+ voices and identities. We have real stories from young LGBTQIA+ people that might help, as well as advice in our guides.
News about war and conflict in different parts of the world can be devastating, especially when you’re seeing images of people being hurt, displaced, or losing loved ones.
You might also feel more affected if you have a personal connection to a country or community involved. Or you might be feeling overwhelmed, hopeless, anxious, or frustrated about what’s happening and the lack of control you have over it.
However you’re feeling, it’s valid. Big global events like these can have a real impact on your mental health, even if they’re happening far away.
And sadly, conflict can sometimes lead to increased racism, antisemitism, Islamophobia, and other forms of discrimination in the UK. If you’ve experienced this, or feel worried about your safety or identity, you’re not alone and you deserve support.
We know this isn’t a complete list of every conflict that might be affecting you. But if world events are having an impact on your mental health, you might find these guides helpful.
If you're feeling overwhelmed, it might also help to:
With constant updates, it can be hard to escape the news cycle. Try stepping away for a bit to do activities that you enjoy or find relaxing. Taking a walk or spending time outdoors can help lower your stress and anxiety. It might help to turn off notifications on your news apps for a bit while you take time to feel better.
You might hear lots of people talking about what could happen next across the world. But news from other people isn’t always trustworthy. To stay informed, check reliable sources for accurate information.
If you want to do something to help, you could find ways to support friends who are upset or share uplifting messages online. You could also donate online to support refugees, for example to the British Red Cross or Oxfam. Or take action by joining a peaceful protest.
Terrorists are people that use violence and threats to scare or harm other people. They can be individuals or groups who are often motivated by things like politics, religion, or culture.
In recent years, there has been an increase in violence and attacks like this in the UK. And sadly, a number of these attacks have targeted Muslim, Black, Jewish, and asylum-seeking communities. This is really scary, especially if you identify with one of these groups. No one should feel unsafe because of their identity, and everyone deserves to live without fear in their own community. If you’re struggling with your mental health as a result of these attacks, we have guides that can help.
Over the past few years, many of us have felt the effects of rising prices and the cost-of-living crisis. You might be feeling stressed about affording the basics like rent, food and bills, and this is especially difficult when money is tight. If you’re feeling anxious or overwhelmed by money worries, we have guides, advice and real stories that can help.
If you’re struggling with what you’ve seen in the news and it’s all getting too much to handle, these organisations and helplines can support you.
A confidential and independent helpline for anyone experiencing Hate Crime and discrimination. You can use the helpline to report incidents and get help and support. The helpline is open 24/7 and is reachable by phone, text or email.
Please note that this service is only available in some parts of the UK. Please use their form to check whether you can use the helpline in your area.
Support for people who are involved in extremism and want to walk away, and families who have a loved one involved with extremism. Exit Hate provides information, listening and support from a lived-experience perspective, with staff members who have previously been involved with extremism, including Extreme Right-Wing (ERW) activism.
If you’re under 19 you can confidentially call, chat online or email about any problem big or small.
Sign up for a free Childline locker (real name or email address not needed) to use their free 1-2-1 counsellor chat and email support service.
Can provide a BSL interpreter if you are deaf or hearing-impaired.
Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.
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