Constantly hearing about negative news from around the world can feel like a lot to take in – and that’s because it is. Feeling overwhelmed by current events, no matter how big or small, can take a toll on our mental health.
In the digital age, managing how much information we take on board might feel impossible. But you can take control and limit the impact of global overwhelm on your well-being.
Why the world feels so overwhelming
Sometimes, it can feel like the world is constantly in crisis. We’ve lived through a pandemic, a climate crisis and times of social injustice. Between these issues and global conflicts, economic instability and political unrest, bad news may seem like it's everywhere.
Plus, thanks to smartphones and social media, we have round-the-clock access to the latest news. Staying informed about what’s happening in the world can be a good thing. However, having 24/7 access to current events means there’s potentially no limit to how much we consume.
If you’ve found yourself doomscrolling late at night, feeling helpless or wondering whether you should stop reading the news for the sake of your mental health, you’re not alone.
Being continually exposed to the news can cause a sense of overwhelm, taking a toll on our mental health and leaving us feeling emotionally drained, anxious, helpless, guilty and scared. But the good news is that by looking after your mental health, you can manage this overwhelm.
If I watch the news on a regular basis it definitely has an impact on my mental health, I get angry with what's happening in this country and beyond and it makes me feel helpless
The impact of overwhelm
Feeling overwhelmed isn’t just an emotional response to continual stress – it can also be a physical and mental process. Being exposed to a threat triggers the stress response (fight, flight, freeze mode), which can be useful in situations that require us to take action to ensure our safety.
However, when the stress response is triggered long-term, it can have serious impacts on our health. For example, after relentless bad news, you might notice the following changes in yourself:1
- physical impacts:
- aches and pains
- tiredness
- digestive problems
- sleep issues
- nail biting
- mental impacts:
- trouble concentrating
- difficulty making decisions
- low motivation
- memory problems
- constant worrying
- emotional impacts:
- irritability
- anger
- sadness
- numbness
- despair
- feeling “stuck”
Chronic stress builds up slowly, which is why you may not see these signs straight away. You may even feel like you should push through them, but recognising what is happening is important – you are having human reactions to an increasingly unstable world.
The mental health effects of exposure to constant crises
Being constantly exposed to distressing news can take an emotional toll, even if we’re not directly involved with the events we see. In fact, constant exposure can chip away at our mental health over time, leaving us feeling sad and anxious.2, 3
We may also find ourselves doing, thinking or feeling things that actually make it harder for us to cope. For example, you might:
Doomscroll
Doomscrolling means spending a long time scrolling through negative news that can make you feel sad, anxious or angry.4 We usually doomscroll late at night or when we feel stressed. It may feel like we’re trying to keep up-to-date with what’s happening in the world, but it can instead leave us trapped in an anxious state.5
Feel helpless
The conflicts and suffering that people face around the globe can leave you feeling powerless. And when you don’t know what to do about it, you can feel overwhelmed and helpless.
Experience hopelessness
Studies have shown that daily exposure to distressing news can contribute to hopelessness.6 You may think that things will never improve or that your actions don’t matter in the grand scheme of things, leaving you feeling low.
Feel guilty
Sometimes, taking a break from the constant stream of news is good for overall well-being. Yet, you might also feel guilty for turning away from global events – like doing so is an act of not caring.
Seeing what’s happening in the world makes me feel overwhelmed. I am torn between wanting to keep up to date, to be an ally, to support and donate where I can or switch off completely.
Tips to manage overwhelm
When things feel ‘too much,’ it’s important to know how to protect your mental health. Below are some tips to help you cope with global news overwhelm and find your way back to balance.
Set boundaries with the news
Ask yourself how much news content you’re happy to take in, and how often. It’s okay to take a break from the news, and doing so can be beneficial. For example, you could consider checking the news only a couple of times a day, turning off news notifications on your phone or unfollowing social media accounts that bring you anxiety.
It can also be helpful to avoid checking the news right before bed – this is your time to unwind and relax for a good night's sleep.
Use grounding exercises
When global issues are too much to handle, grounding yourself in the here and now can ease your stress response. You could try practising mindfulness, using a grounding exercise, or going for a walk in nature to help bring you back to the present moment.
Have phone-free times
If you often find yourself doomscrolling, having set phone-free times or zones could help break this habit. For instance, you could try turning off notifications or switching your phone to aeroplane mode at certain times of the day. Or, try keeping certain areas phone-free zones, such as the bedroom or the dining table. Allow yourself some time that’s not going to be interrupted by the ‘ping’ of yet another notification.
Focus on what you can control and positive actions you can take
Although what’s happening in the world can feel very overwhelming, small actions still matter. Whether it’s signing a petition, volunteering with a local cause or donating items, taking positive action can help shift feelings out of helplessness and into purposefulness.
Give yourself permission to rest
Rest isn’t something you need to earn – it’s essential for wellbeing. Taking time to look after yourself doesn’t mean you’ve stopped caring about anything else; it means that you are looking after yourself so that you can keep on caring. Whether you read a book, take a nap, paint a picture or do some yoga, choose something that allows you to rest and recover.
Talk with others
When you feel overwhelmed, it can help to connect with other people. You could spend some quality time with loved ones, family or friends. You could also talk to someone about how you are feeling, for instance, by contacting:
- A helpline, such as Samaritans on 116 123 (UK)
- Mind’s online community: join Side by Side
- A text support line: text SHOUT to 85258 (UK)
Further help
When you understand how world events are affecting your mental health, you can take positive steps to improve your wellbeing.
If you are looking for more information on managing overwhelm, check out our guides and free resources:
- Boost your mental health by moving more
- Tips to look after your mental health during traumatic world events
- How to sleep better
- Diet and mental health
You can also find support for overwhelm from mental health organisations, such as:
- NHS 111: You can get help from 111 online or call 111 and choose the mental health option. 111 can direct you to the right place to get support.
- Mind infoline: You can call the Mind infoline on 0300 123 3393 or email info@mind.org.uk . The Mind infoline can answer questions about types of mental health problems, where to get help and treatment options.
- CALM helpline and webchat: If you’re experiencing suicidal thoughts or feel you are at risk of harm, call the CALM helpline on 0800 58 58 58 or use their webchat service. You can speak to the CALM team about anything. Their opening hours are 5 pm until midnight, 365 days of the year.
Read our tips for managing overwhelm
References
- NHS Every mind matters: dealing with stress: Stress - Every Mind Matters - NHS
- Johnston, W. M., & Davey, G. C. L. (1997). The psychological impact of negative TV news bulletins: The catastrophizing of personal worries. British Journal of Psychology, 88(1), 85–91. https://doi.org/10.1111/j.2044-8295.1997.tb02622.x
- Hwang, J., Borah, P., Shah, D., & Brauer, M. (2021). The Relationship among COVID-19 Information Seeking, News Media Use, and Emotional Distress at the Onset of the Pandemic. International Journal of Environmental Research and Public Health, 18(24), 13198. https://doi.org/10.3390/ijerph182413198
- Merriam-Webster. (n.d.). Doomscroll. In Merriam-Webster.com dictionary. Retrieved September 9, 2025, from https://www.merriam-webster.com/dictionary/doomscroll
- Anand, N., Sharma, M. K., Thakur, P. C., Mondal, I., Sahu, M., Singh, P., J, A. S., Kande, J. S., Ms, N., & Singh, R. (2021). Doomsurfing and doomscrolling mediate psychological distress in COVID‐19 lockdown: Implications for awareness of cognitive biases. Perspectives in Psychiatric Care, 58(1), 170–172. https://doi.org/10.1111/ppc.12803
- Kellerman, J. K., Hamilton, J. L., Selby, E. A., & Kleiman, E. M. (2022). The mental health impact of daily news exposure during the COVID-19 Pandemic: Ecological Momentary Assessment study. JMIR Mental Health, 9(5), e36966. https://doi.org/10.2196/36966
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