We live in a complex world, and the news can often feel overwhelming. It can feel like every time you check your phone, there’s another heartbreaking story or significant event unfolding.
Recently, headlines have covered issues like the cost of living crisis, climate change, wars, natural disasters, terrorism, and political uncertainty. Many stories also highlight tough realities such as racism, poverty, and inequality. With friends resharing stories on social media, relentless push notifications from news apps and headlines popping up everywhere we look, it can feel impossible to escape. And for many of us, these issues aren’t just headlines—they affect our daily lives.
Balancing academics, social life, and living away from home, can easily add to the sense of being overwhelmed. When we consume this kind of news, it’s natural to feel a range of emotions, such as:
Anxiety about what these events might mean for us or our loved ones.
Overwhelm or stress, especially when one story dominates the news cycle.
Anger or frustration, particularly in response to injustice.
Sadness about the state of the world.
Fear regarding certain situations.
Hopelessness or feeling powerless about things we can’t control.
Confusion about what's happening and who to trust for accurate information.
Pressure to stay informed and guilt when we can’t keep up.
Trauma from witnessing violence or grief, which can trigger painful memories.
Isolation or feeling conflicted with others, especially when opinions differ.
Difficulty enjoying media, like when we can’t relax with TV or our phones anymore.
Inability to switch off or stop scrolling, even when it’s making us feel worse.
Recognising these feelings is important, and it’s okay to take a step back when the news becomes too much. We all respond differently based on our own experiences and perspectives, so there’s no right or wrong way to feel.
Finding a balance between staying informed and protecting your mental health can be tough, but you don’t have to do it alone. Here are some ways to help manage the impact of news overload.
Strategies for managing news distress
Schedule in time for the news
Endlessly scrolling through news on our phones can easily ramp up anxiety and disrupt our day-to-day lives.
Try setting aside 30 minutes a day to catch up on the news—just like you would schedule a lunch break or another appointment. You can also use app blockers or turn off notifications to stop news alerts from popping up outside this time.
By intentionally managing when and how you engage with the news, you can stay informed without letting it overwhelm you.
Do something positive after consuming triggering news
For most of us, checking in on the news every day is just part of life. However, negative stories can really bring on feelings of fear and anxiety. To help with that, try doing something positive right after you catch up on the news.
Whether it’s going for a walk, chatting with a friend, or something else you enjoy, focusing on what lifts you up can keep things in perspective. And when things get tough, taking a break from the news can be a great way to clear your head and feel more grounded.
Choose your news sources wisely
Whenever you can, stick to trustworthy news sources that follow journalistic ethics. Avoid clickbait and limit your reading of opinion pieces, as they often lack balanced perspectives.
It’s best not to click on articles shared through social media, as those platforms tend to promote sensational content. The more you click, the more likely you are to see similar stories pop up. Instead, try to identify two or three reliable news sources you trust and go to them directly for your updates.
Opt for words, not pictures or videos
Graphic images can hit harder emotionally than written articles, so it’s often a good idea to stick to text. A lot of what we take in is visual, and the images or videos we see on social media or streaming platforms can feel really distressing.
You don’t have to see these images or videos to understand the seriousness of a situation. Reading about events—even with some graphic details—allows you to process the information without such a heavy emotional toll. Engaging with written content instead of scrolling through endless videos can help you stay informed while also protecting your mental wellbeing.
Seek out positive news
It might not always seem like it, but there are plenty of positive things happening around the world. Unfortunately, these stories often get overshadowed by the negative ones. If you take a moment to search for “positive news,” you’ll discover plenty of sources dedicated to sharing uplifting stories.
Following these can really brighten your day and give you a sense of hope. Reading about progress, possibilities, and solutions can help to remind us that there are still good people in the world doing some incredible things —and there are plenty of reasons to stay optimistic!
Take meaningful action
Many people find that channelling their energy into positive action can create a sense of control during challenging times. While it's important to know your emotional capacity, there are plenty of ways to help. You might consider volunteering your time, donating clothes or household items, fundraising or signing petitions.
Even small actions can lead to meaningful change and help you feel more connected to the world around you.
Take care of yourself
Taking care of yourself looks different for everyone. Self-care can involve anything that helps you to look after your physical and mental wellbeing, especially if you’re feeling anxious or overwhelmed.
Try to stick to your routines, make sure you’re getting enough sleep, eating well, and make time for exercise or things that genuinely bring you joy. Prioritising our own needs can be a really powerful way of managing stress better.
Stay connected
Spend time with friends, classmates or mentors who bring you a sense of calm, safety, or happiness, or those who are having similar experiences.
Having a support network is essential, and if you don't feel like you have people nearby to lean on, remember that your TalkCampus community is always here. You'll find others who are ready to listen, share, and support you.
If your community is being directly impacted, consider reaching out to local or online community groups where you can connect with others facing similar challenges.
Get more support
It can really help to talk to someone you trust about how you’re feeling. They might even be feeling the same, and just sharing your thoughts with someone else can be a huge relief.
If you can’t talk to someone close to you, don’t worry—there are other options out there. Consider reaching out to a listening line or support service that fits your needs. Lots of places offer confidential support for anyone who’s having a tough time, and platforms like TalkCampus can be a great way to connect with others. Just remember, you’re not alone in this!
And don’t forget to look into the wellbeing services at your university or college. If you’re feeling overwhelmed, reach out for help. Taking care of your mental health is just as important as acing your studies!