If you're feeling overwhelmed or distressed by the news cycle, you're not alone. With so much negative news constantly bombarding us, from natural disasters to pandemics, war and local crime, it's easy to feel like the world is falling apart. However, there are techniques we can use that can help us cope with distressing news and maintain our psychological well-being. Here are a few tips:

  1. Limit your exposure. While it may feel important that you stay informed, it's also important to limit your exposure to too much news if it is impacting you negatively. 'Doomscrolling' social media apps and news stories can be emotionally draining and can make you feel helpless. Instead, try to balance good-quality news intake with some positive or uplifting content such as feel-good social media accounts or news channels dedicated to good news, like Positive News, ABC's Good News and the Good News Network.You also don't need to check in on the news all day and night β€” choose one or two times per day to check in, and know that you'll find out anything super important the following day.

  2. Practice gratitude Practicing gratitude can help shift your focus from what's going wrong to what's going right. Take a few moments each day to reflect on the things you're grateful for, no matter how small. It can be something as simple as a warm cup of coffee in the morning or a phone call with a friend. Focusing on the positive can help boost your mood and improve your overall outlook.

  3. Connect with others Being bombarded with negative news can make us feel isolated and scared. Connecting with others can help you feel supported and remind you that you're not alone. Reach out to friends or family members and schedule a phone call or video chat. Join an online community or social group that aligns with your interests. Having a support system can help you feel more resilient in the face of difficult news.

  4. Take care of yourself It's important to take care of your physical and mental health during stressful times. Make sure you're getting enough sleep, eating nutritious foods, and engaging in physical activity. Practising mindfulness or meditation can also help you stay grounded and reduce stress. Make time for self-care activities that you enjoy, whether it's reading a book, taking a bath, or watching your favourite TV show.

  5. Take action Feeling helpless in the face of distressing news can be incredibly overwhelming. Sometimes we need to accept that we have no control over a situation. However, taking action can help you feel more empowered and hopeful. Consider starting a fundraising drive, donating to a cause that aligns with your values, volunteering in your community, or contacting politicians in your local electorate to express your concerns. Taking action can help you feel like you're making a difference, even in small ways.

Remember, it's okay to feel overwhelmed or distressed by the news cycle. However, incorporating these positive psychology techniques into your daily routine can help you maintain your mental well-being and cope with difficult news.


If you have any questions or need extra support, we're here to help you anytime in any language. Simply start a chat with us via the home screen of the Sonder app.

Information sourced from: Mind.org.uk, SANE, Reachout.

Image sourced from: Matheus Bertelli, Unsplash

All content is created and published for informational purposes only. It is not intended to be a substitute for professional advice. Always seek the guidance of a qualified health professional.

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