By Marie Duffy, PR & Communications Officer, Mental Health Ireland
These days, it can feel like every time we pick up our phones or turn on the TV, we’re met with another wave of bad news and distressing content. From conflicts and famine overseas to heart-breaking events closer to home, the global news cycle can quickly become overwhelming.
It’s only natural to care about what’s happening in the world—but it’s also important to recognise that many of these events are outside our control. Constantly taking them in can leave us feeling helpless, drained, or anxious. When our feeds and screens are saturated with negativity, it can feel like far too much for one person to process.
The good news is that there are simple, practical steps you can take to protect your mental health—like setting limits on news consumption, taking breaks from social media, or choosing reliable, balanced sources. While you may not be able to change what’s happening in the world, you can take charge of how much exposure you have to it—and that small shift can make a big difference.
Set Healthy Boundaries with the News
Think about how much news you really want in your day. It’s okay to switch off the updates on your phones or to limit your scroll time — you’re not missing out, or showing that you don’t care, you’re protecting your peace of mind. Download an app to your phone which limits your screen time, or you can block certain websites at certain times of the day.
Try Grounding Exercises
When everything feels a bit too much, simple grounding exercises can bring you back to the here and now. Whether it’s taking a few deep breaths, noticing the sounds around you, or feeling your feet on the ground, these little pauses can make a big difference to your day.
Create a Phone Free Zone
Try creating phone-free zones or times during the day—especially if you notice yourself doom scrolling late at night or first thing in the morning. Building in small breaks from your phone can make a big difference. For some people, that might mean keeping the dinner table device-free, leaving phones out of the bedroom, or enjoying a morning coffee without scrolling through the news. Giving your mind space to switch off helps you reset and recharge.
Talk It Out with Others
Sometimes the best antidote to heavy news is a good chat. Whether it’s with a friend, family member, or colleague, talking things through can lighten the load and remind you that you’re not alone in feeling this way. There’s a good chance there are others feeling the exact same way and a chat can help you empathise with each other and get things off your chest.
Focus on What You Can Control
The world is full of things we can’t change, but there are always small actions we can take that can help things. From helping a neighbour to supporting a local charity, even tiny steps can shift us from feeling helpless to feeling like we have a purpose.
Take a Break
Taking a break doesn’t mean you’ve stopped caring. Rest is important and when you look after yourself, you’re in a much better place to care about others.
At the end of the day, your mental health matters. Protecting your wellbeing is what allows you to keep going, stay balanced, and cope with whatever the world throws at you.
Remember….
The news will always keep coming, but you don’t have to take it all in at once. By setting boundaries, leaning on your support network, and remembering to rest, you can stay informed without burning out. Caring for yourself isn’t selfish — it’s what gives you the strength to keep caring for the world around you.
