What Therapists Recommend When World News Feels Too Heavy

We live in a time where heartbreaking headlines and distressing content are just a scroll away. Staying informed matters – but so does protecting your mental health.

As therapists, we often talk with clients who feel overwhelmed, helpless, or emotionally drained by the constant flow of difficult world news. Here are some of the most effective strategies we share when world news feels too heavy to carry:

1. Limit How Often You Check the News

You don’t need to consume every update to stay informed. Choose one or two trusted sources and set boundaries around how often you check them—especially before bed.

2. Name What You’re Feeling

Sadness, grief, rage, numbness – whatever shows up, it’s valid. Naming your emotions helps reduce overwhelm and gives you a starting point to process them.

3. Focus on What’s Within Your Control

You may not be able to change the world today, but you can take meaningful steps in your community: donate, volunteer, advocate, or simply connect with others.

4. Balance What You Consume With What Restores You

For every heavy article, allow yourself something nourishing: a walk, a light podcast, a funny show. Self-regulation isn’t avoidance—it’s resilience.

5. Curate Your Feed

Social media algorithms thrive on outrage. Unfollow accounts that leave you drained, and follow those that offer grounding, hope, or helpful tools.

6. Talk About It

You don’t have to hold all this alone. Whether it’s a friend, support group, or therapist—sharing your thoughts can help you feel seen and less isolated.

Caring Deeply Does Not Mean Carrying it Alone

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