When the world feels overwhelming, it can feel like there’s no escape. The news is constant. Social media never sleeps. Headlines seem louder, heavier, and more urgent than ever. If you’ve found yourself feeling anxious, tense, or emotionally drained by it all — you’re not alone.

Our brains aren’t designed to process a 24/7 stream of global crises. When we’re exposed to relentless bad news, our stress response can stay switched on. That can leave us feeling helpless, irritable, exhausted, or even numb.

The good news? There are small, practical steps that can help you regain a sense of balance.

💚 Set boundaries with the news you consume
It’s okay to take a break from the news. Stepping back doesn’t mean you don’t care — it means you’re protecting your mental health. Consider checking the news just once or twice a day rather than constantly scrolling. You might also unfollow or mute social media accounts that heighten your anxiety. Curating what you consume is an act of self-care.

💚 Practise grounding exercises
When everything feels out of control, grounding techniques can bring you back to the present moment. Simple exercises — such as noticing five things you can see, four you can feel, three you can hear — can calm your nervous system. A walk in nature, feeling your feet on the ground, or taking slow, steady breaths can gently ease your stress response.

💚 Have phone-free times
Doomscrolling is real, and it can intensify overwhelm. Creating intentional phone-free times or spaces can help break the cycle. Try switching your phone to aeroplane mode in the evening, or keeping certain areas — like the bedroom or dining table — as phone-free zones. Giving your mind space to rest is powerful.

💚 Talk with others
Overwhelm often lessens when we share it. Connecting with friends, family, or someone you trust can remind you that you’re not carrying everything alone. Even a simple conversation or shared laugh can lighten the emotional load.

💚 Focus on what you can control
When global events feel huge, it’s easy to feel powerless. But small actions still matter. Signing a petition, donating items, volunteering locally, or supporting a cause you care about can shift feelings from helplessness to purpose.

If you’d like to explore this topic further, the Mental Health Foundation has a helpful article on coping with overwhelm when global events and relentless bad news feel too much.

Be gentle with yourself. Protecting your peace isn’t avoidance — it’s resilience.