27 June 2025

These days, it's hard to avoid hearing about world events, and not all of it is good news. While staying informed is important, it can be emotionally draining when the news is upsetting. From natural disasters to conflicts, it’s normal to feel overwhelmed, sad, or even angry about what’s happening.

The good news is, there are practical ways to manage these emotions and protect your mental health.

Understanding how you feel

When bad things happen in the world, it’s natural to have strong feelings about them. The first step to dealing with these emotions is to acknowledge them. Some common reactions include:

  • Worry - feeling anxious about what might happen next or how it could affect you, or the people you care about
  • Sadness - grieving for those who are suffering or impacted
  • Helplessness - the sense that you can’t do anything to make a difference
  • Frustration - anger toward the people or systems involved.

It’s okay to feel this way, what’s important is figuring out how to move forward without being weighed down by these emotions.

How to stay balanced and take care of yourself

Staying informed is good, but constantly checking the news or social media can make things feel worse. Here’s how you can find a balance:

  • Pick specific times to check for updates instead of scrolling all day and disable news alerts on your phone
  • Stick to reputable sources and avoid overly dramatic stories that might make you feel more anxious
  • Balance negative news with positive stories.

Big world issues can feel overwhelming because you can’t control them. Instead, focus on things you can do:

  • Donate to trusted organisations or volunteer if you can
  • Get involved in local community projects or causes you care about
  • Try mindfulness exercises to stay present and calm.

Looking after your own wellbeing makes a big difference. Prioritise activities that help you relax and feel good:

Dealing with tough emotions is easier when you’re not alone, so lean on your support network:

Doing something meaningful can give you hope and a sense of control. Consider:

  • Supporting causes that align with your values (check out volunteering opportunities and the Mersey Cares Charity)
  • Setting personal goals and celebrating small wins to stay motivated.

Avoid harmful coping mechanisms like excessive drinking or shutting down completely. Instead, try:

  • Writing in a journal to process your thoughts
  • Practicing meditation or mindfulness to reduce stress
  • Exploring outlets like art, music, or creative writing to express yourself – visit our social wellbeing pages for ideas.

It’s great to care about what’s happening in the world, but make sure you’re looking after yourself too:

  • Remember that you can’t help others if you’re burnt out
  • Set boundaries when it comes to how much emotional energy you give
  • Take breaks when you need to recharge - it’s okay to disconnect for a while
  • Don’t be afraid to ask for help.

Even during tough times, there are always people working to make things better. Seek out those stories, they can give you hope:

  • Follow organisations or people actively creating solutions
  • Share uplifting news with others to balance out the negativity.

Dealing with upsetting world events doesn’t mean ignoring them, it’s about finding ways to keep your balance and not feel overwhelmed. By managing your exposure, focusing on what you can do, and leaning on support, you can navigate difficult times with resilience and hope.

Remember, taking care of yourself is just as important as caring for the world around you.

 

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