Switch On, Stay Sane: Navigating the News Without Losing Yourself

A recent Climate Change Demo

We’re living in a time when the news is everywhere. From rolling headlines to viral social media posts, it’s almost impossible to avoid updates on global conflict, political division, climate crisis, or stories of hate and injustice.OK, there’s good news out there too, but as we move through the second quarter of the 21st century, it often feels harder to find.

For many, staying informed feels not just important, but essential, maybe even a moral responsibility, especially if we care deeply about the world and the people in it. But what happens when that constant stream of distressing updates begins to take a toll on our mental health?

“I Want to Know, But It’s Too Much”

Many of my clients share a similar concern: “I want to stay informed, but the news just leaves me feeling anxious, low, or overwhelmed.”

It’s a real and increasingly common dilemma. So the question is: how can we stay engaged with the world around us without sacrificing our mental and emotional wellbeing?

Why the News Hits So Hard

We’re not built to handle a 24/7 stream of global suffering. Human brains evolved to respond to immediate, local threats, not an endless influx of violence, crisis, and conflict from across the globe.

Add the intensity and speed of social media, and it’s easy to feel like the world is spiralling. For anyone already feeling anxious, burned out, or emotionally raw, this constant exposure can lead to a sense of helplessness, dysregulation, or even emotional numbness.

So, How Do We Cope When Navigating the News?

Finding a healthy balance between staying informed and staying well is crucial. Here are a few strategies to consider if you're regularly navigating the news:

1. Set Clear Boundaries Around News Consumption

Start by asking yourself: When am I most vulnerable to feeling overwhelmed? For many, that’s first thing in the morning or right before bed.

Try scheduling intentional “news check-ins” at times when you feel more grounded, and limit exposure to once or twice a day. Consider curating your sources too, opting for platforms that prioritise thoughtful journalism over sensationalised headlines.

Set some time limits or schedules?

2. Tune In to Your Body

Often, the body registers stress before the mind catches up - tightness in the chest, clenched jaw, shallow breath. If you notice physical signs of distress while engaging with the news, it’s okay to pause. That’s not avoidance, it’s awareness.

Grounding techniques like deep breathing, stretching, or even stepping away from your screen can help regulate your nervous system before deciding whether to continue.

3. Ask: Is This Helping Me Take Meaningful Action?

There’s a difference between being informed and being inundated.

Sometimes we doomscroll out of guilt or fear, but that rarely leads to effective action. Instead, consider how you might channel concern into something constructive: donate, volunteer, write to your MP, attend a local event, or have meaningful conversations. Even small actions can be grounding and empowering, which can make a difference.

4. Prioritise Joy, Connection, and Rest

Being engaged doesn’t mean abandoning your own wellbeing. You’re allowed to take breaks. You’re allowed to laugh, rest and be present in your own life.

Spend time with friends, get outside, play with your dog/cat/gecko or perhaps do something creative. These are not distractions, they’re enrichment... and they remind us of what we’re fighting for in the first place.

Water + Labrador = JOY

Staying Human in a Hurting World

It’s not selfish to protect your mental health, it’s essential. You can care about the world and still care for yourself. In fact, the more resourced and emotionally balanced you are, the more capacity you have to respond with compassion, clarity, and sustainability.

If you’re finding the current news cycle particularly hard to cope with, therapy can offer a supportive space to process your feelings, explore your boundaries, and reconnect with your sense of agency.

Because staying informed doesn’t have to come at the cost of staying well.

Contact Tracey