Two major hurricanes back to back.
Wars across the globe.
Famine in Sudan.
Political unrest.
An approaching election.

The barrage of bad news feels relentless. Every headline, every talking head on TV, every push notification, or yet another panicked Instagram reel, TikTok, or tweet (or X post) shouting, “Pay attention to THIS too!” It seems like there’s always one. More. Thing.

I’m not revealing any deep industry secrets when I say that your therapists don’t have all the answers to the pain and suffering in the world. We’re human and feel it deeply, just like you. What I and my colleagues can offer our community is a safe place to feel. A safe place to process, cry, and express any fear, anger, sorrow, or anything at all that might bubble up during these stressful times.

Humans have a capacity for evil and hatred. This has always been true. But we also have a tremendous capacity for beauty, love, and joy, and this, too, has always been true. When the bad news feels like it’s everywhere, you are not doing harm by finding moments to care for yourself and your loved ones. You can protect your spirit, even while recognizing the privilege of living in relative safety.

It’s normal and beautiful to want to bear witness to suffering and find ways to help, and it’s also okay to take a break when the weight of it all becomes too much.

Here are some ways to balance staying informed and protecting your mental health:

1. Limit Media Exposure

Social media platforms are full of urgent calls to action, fear-based content, and constant updates on crises. It’s easy to feel like you’re drowning in negativity. Limit your social media time or delete the apps entirely if you need a break. Set boundaries around when and how you consume news. Avoid checking the headlines first thing in the morning or before bed—it’s important to give yourself space to start and end your day on a calm note.

2. Find Beauty in Small Moments

In dark times, it’s more important than ever to reconnect with what brings you joy. Whether that’s in the delicious sweetness of fresh seasonal fruit or the calming ritual of making a cup of tea, these moments matter. Follow uplifting content, like the New Zealand Aquarium’s nice and naughty penguin of the month list. Watch the brown bears of Alaska hunt for salmon or tune into the Monterey Bay Aquarium otter cam. Revisit an old favorite show—there’s a reason you’ve watched The Office 37 times.

3. Ground Yourself in Nature

When the world feels overwhelming, step outside. Even brief moments in nature can help us reconnect to what’s stable and enduring. Plant bulbs in your garden as an act of hope. Feel the dirt under your hands and remind yourself that growth is always possible. Take walks, breathe in the fresh air, and feel the sunshine on your face—small acts of mindfulness that remind you that the world, in all its beauty, still exists.

4. Engage in Acts of Creation

When the world feels like it’s falling apart, create something. It doesn’t have to be a masterpiece—the act of creation itself is healing. Draw, paint, write, cook, or bake. Make something with your hands and reconnect to the innate human drive to build, heal, and grow.

5. Take Meaningful Action

It’s easy to feel powerless in the face of global crises, but small, intentional acts of kindness and support can make a big difference. Donate time, money, or resources to causes you care about. Check in on friends or family members who might be struggling. Volunteer in your community or find ways to engage in advocacy on a local level. These acts of service can provide a sense of purpose and connection in an otherwise chaotic time.

6. Balance Engagement with Rest

As the election draws near and political tensions rise, it’s essential to stay engaged without sacrificing your mental health. Take breaks from the news, limit political discussions when you feel overwhelmed, and find healthy outlets for your anxiety. It’s okay to disconnect from the constant barrage of updates and reconnect with the people and activities that nourish your spirit.

7. Don’t Lose Touch with Your Humanity

In times like these, it can be easy to shut down emotionally or feel like you’re losing touch with your own compassion. But now, more than ever, it’s important to nurture the parts of yourself that feel, love, and care. Let yourself cry when you need to, reach out when you need support, and remember that feeling deeply is a strength, not a weakness.

We are living in unprecedented times. It often feels like we’ve been in a state of constant crisis for years, from pandemics to wars to political upheaval to climate disasters. But in this ever-changing world, remember that we, too, can adapt, find peace, and continue to care for each other.

Take this to heart as you navigate these challenging times: it’s okay to rest, it’s okay to feel joy, and it’s okay to find moments of peace amidst the chaos.

Photo Credits

Photo by Jakub Pabis on Unsplash

Photo by Nicolas Cool on Unsplash

About the Author

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Coping with Heartbreaking News in Tumultuous Times: Finding Peace Amidst Chaos