When Things Feel ‘Too Much’: Protecting Your Mental Health Amidst Global News Overwhelm

On a crisp autumn morning, Sarah Thompson, a 35-year-old teacher from Bristol, found herself mindlessly scrolling through her phone as she drank her coffee. What began as a simple check of the news spiraled into a deluge of alarming headlines: climate disasters, political upheavals, and social injustices. By the time she put her phone down, she felt hollow—an emotional hangover from too much information. “I was overwhelmed,” she recalled, “to the point where I didn’t even care about my usual morning routine. I just felt like the world was crashing down, and I couldn’t do anything about it.”

Set Boundaries with the News

In an era dominated by 24-hour news cycles and social media, the flood of information can quickly turn into a tsunami of anxiety. Experts urge individuals to take a proactive approach in consuming news, especially when overwhelming global events start affecting mental health.

Curate Your Information Diet

Dr. Emily Roberts, a clinical psychologist at the University of London, emphasizes the importance of setting limits. “Your mental well-being should always come first. It’s perfectly acceptable to take a break from the news. Decide how much you want to consume and stick to that.”

• Consider checking the news only a couple of times a day.
• Turn off news notifications on your phone.
• Unfollow social media accounts that amplify your anxiety.
• Avoid news consumption right before bedtime.

Research conducted by the Mental Health Foundation indicates that individuals who engage with news less frequently report lower levels of anxiety and improved mood stability.

Use Grounding Exercises

When global issues seem insurmountable, grounding exercises can serve as effective tools to bring you back to the present moment. These simple practices can counteract feelings of helplessness.

Practice Mindfulness

Mindfulness encourages individuals to focus on the “now.” Whether it’s through deep-breathing exercises or meditation, grounding yourself can ease the stress response. Dr. Simone Patel, a mindfulness instructor, explains, “These techniques bring your attention back to your immediate surroundings, helping to quell feelings of dread.”

A study by Harvard University highlights that just a few weeks of mindfulness practice can significantly lower anxiety levels.

Have Phone-Free Times

The habit of doomscrolling—endlessly scrolling through negative or distressing content—often exacerbates feelings of anxiety. To interrupt this cycle, establishing phone-free zones or times can help restore balance.

Setting Boundaries with Technology

Consider implementing the following strategies:

• Turn off notifications during specific hours.
• Switch your phone to airplane mode to create intentional breaks.
• Designate areas in your home as phone-free zones, such as the bedroom or dining table.

Experts suggest that these small actions can create space for more positive engagements, enhancing mental clarity and reducing the barrage of anxiety-inducing notifications.

Focus on What You Can Control

Amidst global crises, feelings of helplessness can overshadow one’s perspective. While it’s easy to feel small in the face of such grand narratives, finding ways to take proactive steps can reignite a sense of purpose.

Take Positive Actions

Simple actions—like signing a petition, volunteering locally, or donating items—can help shift your mindset from one of helplessness to one of empowerment. “Engaging in small, purposeful acts can have a significant impact on your mental health,” says Dr. Roberts. “When you contribute to your community, you not only help others but also build resilience within yourself.”

Give Yourself Permission to Rest

Amid the chaos of the world, rest can feel like a luxury rather than a necessity. However, it’s crucial to recognize that rejuvenation is essential for our well-being.

Prioritize Self-Care

“Rest isn’t something you need to earn,” notes Dr. Patel. “It’s critical for mental health. Taking time to recharge doesn’t mean you care less; it means you’re sustaining your ability to care.”

Consider activities that help you unwind:

• Reading a book
• Taking a walk in nature
• Practicing yoga or meditation

In doing so, you’ll not only foster relaxation but cultivate resilience against future stresses.

Talk with Others

Connection is a powerful antidote to feelings of isolation. When overwhelmed, engaging with others can provide a necessary lifeline.

Reach Out for Support

Quality time with friends or family can help alleviate the burdens of distressing thoughts. Additionally, professional support is readily available for those who need it:

• Samaritans: 116 123 (UK)
• Mind’s online community: Side by Side
• Text support line: text SHOUT to 85258 (UK)

These resources can offer immediate support and guidance in times of distress.

As Sarah Thompson reflects on her journey to mental wellness, she acknowledges the need for balance in an increasingly chaotic world. “I learned it’s okay to step back. I might not change the world, but I can change how I respond to it.” With practical strategies and self-care, a healthier relationship with the news is within everyone’s reach, allowing room for hope amid uncertainty.

Source: www.mentalhealth.org.uk