How to Protect Your Mental Health When the News Feels Overwhelming

You open your phone to check social media and yet again there is another catastrophic event in your feed. A violent incident, a tragedy in another community, and heated arguments in the comments. What begins as a casual scroll can quickly leave you feeling anxious, heavy, or even hopeless.

Let’s be real. It can feel like the world is unraveling. Some days it seems like everything is on edge and could spill over at any moment. The weight of it all touches your emotions and your sense of safety, even if you are not directly involved.

Humans were not built to take in this level of atrocity every day. Our nervous systems are not equipped to absorb nonstop exposure to suffering without breaking down in some way. That is why so many people find themselves dissociating just to get through.

You might feel numb while scrolling, zone out, or avoid the news altogether. These are survival responses. No one can carry every story with the same depth of feeling. Naming this reality can help you release some of the guilt that comes with needing space from it all.

On top of the tragedies themselves, the division around them adds another layer of stress. The pressure to “pick a side” shows up everywhere, from online debates to conversations at the dinner table. Families and friendships have been fractured by opposing views, and it can feel like there is no safe space to land. This ongoing tension only adds to the sense of exhaustion and disconnection so many people describe.

The emotions are strong and intense, no matter where you lean politically. It's important to create habits that give your mind and body a chance to feel grounded and supported. If the constant stream of news and social media feels overwhelming, know that you're not alone in this experience.

Understanding Vicarious Trauma

When you witness violence, tragedy, or conflict through screens day after day, the impact can stay with you. Even if you weren't directly involved, your body and mind may carry the weight of what you saw. This is called vicarious trauma. It happens when exposure to difficult events leaves you feeling drained, unsettled, or unsafe. Naming this experience can make it easier to understand your reactions and take steps to care for yourself.

Name What You're Feeling and Notice Safety Cues

Say the emotion out loud or write it down. “I feel angry. I feel scared. I feel confused.” Add a body cue. “My chest is tight. My jaw is clenched. My stomach feels heavy.” Then check your current safety. “Right now I am in my kitchen. The door is locked. I can put both feet on the floor.” Naming the feeling, the body cue, and one safety fact helps your nervous system settle.

Try a 60-Second Check-In

• Identify one emotion.

• Place a hand on your chest or belly and breathe slowly for four counts in and six counts out.

• State one simple safety fact about where you are right now.

Set Boundaries with News and Feeds

Information helps. Overexposure overwhelms. Choose a simple structure that you can keep.

• Pick two windows to check updates each day. For example, 12 p.m. and 7 p.m.

• Turn off push notifications and remove news widgets from your lock screen.

• Create a “closing ritual” after each check. Stand up. Look out a window. Take three slow breaths.

• Avoid the comments when your body feels activated. Save deeper reading for your planned window.

You might notice guilt creeping in when you step away. Remind yourself: taking breaks protects your capacity to keep showing up in ways that matter.

Balance Information with Connection

Share what you're feeling with one trusted person. Keep it short and real.

• “I feel scared and on edge after what I saw. Can I talk it out for five minutes.”

• “I feel angry and confused. I do not need advice. I just need you to listen.”

  
  

If talking feels hard, send a brief voice note or text and schedule time to connect.

Navigate Division in Relationships

When views clash, the stress can spill into family and friendships. It's common to feel hurt, misunderstood, or even betrayed when someone close to you sees things differently.

• Choose your energy wisely: You do not have to debate every comment. Decide which conversations are worth engaging in and which ones are better left alone.

• Set clear boundaries: “I want to spend time together, but I cannot talk about politics today.”

• Find common ground: Even in disagreement, there may be shared values like caring for loved ones or wanting safety for your community.

• Take space when needed: Stepping back gives both sides a chance to breathe and reconnect outside of tension.

• 
  

  

Engage in Small, Concrete Actions

When events feel bigger than you, pick actions that fit your capacity today. Small steps restore a sense of agency.

• Donate an amount that feels doable.

• Check on a friend or neighbor.

• Share one vetted resource.

• Choose one local action, such as a community meeting or volunteering for an hour.

Care for Your Body

Your body carries the weight of what you see and hear. Sleep, movement, and nourishment are part of how you protect your mental health.

• Set a clear bedtime so doomscrolling does not take over your nights.

• Move in ways that feel good to you, whether that is stretching, yoga, or a short walk.

• Stay hydrated and eat regularly to avoid energy crashes that make stress harder to manage.

Use Creative or Calming Practices

Your system needs outlets that process emotion and tension. Keep them simple and repeatable.

• Art prompt: Draw two circles. Inside the first, sketch what you feel in your body. Inside the second, sketch what support could look like today.

• Writing prompt: “Right now I feel... My body tells me... One thing that might help is...”

• Movement: Shoulder rolls for one minute. A slow walk around the block. Ten gentle stretches.

• Sensory reset: Cold water on wrists. Notice five things you see, four you feel, three you hear, two you smell, one you taste.

There are countless ways to soothe your nervous system, and everyone finds comfort in different things. To give you more ideas, I created a free handout with 50 ways to soothe your nervous system that you can keep nearby and use anytime. [Download it here]

Know When to Take a Break

If your sleep, appetite, or focus are slipping, take a structured pause from the feed.

• Choose a time frame such as 24 hours.

• Delete or hide the apps for that window.

• Fill the time with grounding activities. Cooking. Reading. Time outdoors. Art.

• Reintroduce limited checks using your planned schedule.

  
  

Lean on Community Care

Healing doesn't only happen alone. Community spaces remind you that you're not the only one carrying these feelings. Shared meals, group walks, prayer, or creative gatherings can provide connection and grounding that balance out isolation.

If You Feel Destabilized

Intense emotions can spike without warning. Prepare a simple “break glass” plan.

• Text one person from a short list you keep in your notes.

• Use one grounding tool from above for two minutes.

• If you are in immediate danger or thinking about harming yourself, call or text 988 for support in the United States.

Your reactions make sense. You're human. You can care deeply about the world and also care for your nervous system and mental health. Small, consistent practices help you feel grounded, connected, and capable of responding with clarity.

If these emotions feel too heavy to hold alone, it's okay to reach out for support. Therapy offers a structured space to process what feels overwhelming and to build tools that fit your nervous system. If you are in New York and looking for support, I work with young adults and professionals across the state through virtual sessions. Together we can map your triggers, create a personalized plan, and practice tools that help you feel more steady.

---

About the Author

Attiya Awadallah is a licensed psychotherapist and creative arts therapist based in New York. She helps young adults navigate anxiety, depression, trauma, and life transitions with compassion and creativity. With over 10 years of experience, she combines evidence-based methods, including EMDR and art therapy, to provide personalized support that meets each client where they are. She works with young adults to help them build resilience, reconnect with themselves, and create meaningful change. Learn more about her practice at Lenora: Art Therapy and Counseling.