Strategies for coping with distressing news stories

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In today’s information age, we’re bombarded with continuous streams of news on our smart phones, often centred around conflicts, tragedies, and distressing events. And we’re seeing this at the moment with the war in the middle east.

While staying informed is important, the psychological impact of constant exposure to upsetting news can be big, with the effects ranging from fear and anxiety to more severe long-term implications on mental and physical health. If left unmanaged, the psychological impact of conflict can evolve into prolonged feelings of sadness, hopelessness, or even contribute to anxiety disorders or depression.

The visual aspect of news through social media the news can play a significant role in intensifying these emotions. The constant barrage of images and videos, particularly graphic or distressing ones, can activate our nervous system, signalling danger and leaving us feeling unsafe and anxious. It also gives us the impression that the violence is very close to us because it’s everywhere all the time.

So, how do we strike a balance between staying informed and safeguarding our mental wellbeing?

Control your exposure

Limiting your news exposure is key. What tends to happen for adults, but also for children, is that you’re caught off guard. Often when harmlessly scrolling on social media, you might be struck by an upsetting image or video that you’re unprepared for. Being mindful of the time spent scrolling through social media and setting boundaries on your news consumption is important for reducing this. Opt for trusted news sources and consider allocating a specific time window for catching up on the news, when you feel able to manage what you might see or read. It’s also a good idea to avoid news consumption just before bedtime as well, to prevent over-stimulating your mind right before sleeping.  

Helping your children

For parents, managing children’s exposure to such content is equally important. Implementing restrictions on social media or filtering out distressing content can shield them from emotional stress, which they’re not ready or mature enough to cope with. You can do this through disabling their apps or implementing restrictions, such as filtering out certain words and phrases for them. If you’re worried about your children being disturbed by the news, try looking into ways to protect what they can see whilst online.

Recognise physical responses

Understanding your physical response to upsetting news can also be helpful. Emotional triggers often manifest physically, with clenched hands, racing heart, disturbed sleep, and appetite changes being a few of the main indicators. Tuning into these responses can help in recognising your own limits and when it’s time to switch off or do something else. For some, these responses can be brought on very quickly, so listen to what your body is telling you.

Self-care and seeking help

Engaging in self-care practices, such as maintaining regular eating habits, staying hydrated, and ensuring adequate rest, can significantly impact your mental health. You might also try taking news breaks if you’re finding yourself becoming angry or irritable after reading up on the news. Find out what works for you to wind down and relax and work this into your daily routine. This might be simply taking a walk or having a screen-break and listening to music.  

Emotional processing

Acknowledging and normalising emotions is really important. Rather than seeking immediate distractions, creating a space for reflection and emotional processing allows for deeper healing. It’s important to note that all of us processes distress differently, and there’s no one-size-fits-all approach to coping with distressing current affairs. So try to tune into how you’re feeling and what your limits are. Learn what works for you and put it into practice.

Establish a supportive environment

For families, encouraging open conversations with children, gauging their understanding of events, and offering a safe space for discussion can be really helpful for them. By being the trusted source for information, parents can help their children to comprehend and process distressing news in a manageable way and show them they can come to you for support, if they’re struggling.

In a world where news can be overwhelming, finding the right balance between staying informed and safeguarding mental health is not just essential—it’s empowering. By practicing self-awareness, setting boundaries, and seeking support when needed, it’s possible to navigate the news cycle without compromising on your mental and emotional health. Learn what works for you and your family and seek help if needed.