When bad news breaks, it can be hard to escape from it. You might find it tricky to unplug or think about other things. It’s totally normal to feel overwhelmed by the news, especially when good news stories can seem harder to come by. So, if you’re feeling down about the world, we’ve got some tips for you.
This might help if:
Reacting to bad world news
There are endless kinds of news stories that can make you feel really down. Some common reactions to bad world news include feeling:Why does bad world news affect us?
On a planet with almost eight billion people, it’s really easy to feel disconnected. But when a world tragedy strikes, feelings of worry, sadness and grief are more common than you might think.When we see upsetting information, our bodies react by releasing stress hormones to deal with the negative emotions. As news outlets can also be skewed towards reporting bad news over good news, this can create long-term negative effects on our wellbeing.
How can I cope with bad world news?
There are a few things you can do to help.1. Learn to switch off
It’s easier said than done, but taking a break from social media and the news can do a lot to help tackle the effects of bad world news. A majority of social media users will see shared news articles on their feeds, and with the media’s emphasis on negative news, it’s easy to be overwhelmed by your time on social media.If you notice yourself feeling down because of the things you’re seeing on social media or in the news, take a break. You could try going for a walk, reading a book, listening to music or a podcast, playing a game, or just being outside in the fresh air without your devices.
In the long term, you could set yourself some rules. For example:
Check out some more tips on taming your social media use.
2. Rethink your news sources
For some people, staying on top of what’s going on in the world is pretty important. Many news sources are focused more on getting clicks and views than on providing unbiased information. This is why the language used in some news articles or videos can be over the top, which can trigger a bigger emotional response.Good news reporting has these characteristics:
Have a look at where you’re getting your news:
If you find that certain sources keep popping up and often leave you feeling upset, you can always unfollow or block them.
3. Try to understand why the news is upsetting you
Sometimes, world news can hit close to home. Whether it’s a tragedy in your family’s country of origin, or the death of a person you really admire, world news can feel very personal. If what you’re feeling is more than just a sense of empathy for those affected by a tragedy, it’s worth speaking about it to someone you trust. Chat to your friends, family or even a counsellor about how the news is affecting you. The simple act of talking can help you process what’s going on and make you feel a whole lot better. Get more tips on talking to someone you trust.4. Have ‘no news’ time with loved ones
Spending time with friends or family can help boost your mood. Whether it’s doing an activity together, like cooking or walking your pet, or just having a chat, it can help you take your mind off things. Mention to your loved one that you don’t want to talk about news or current affairs. You could even specify which issue or story you want to avoid for the moment.5. Accept your level of control
When something bad happens, our immediate response may be to ask ourselves what we can do to help, and how we can put an end to it. Feeling helpless is a natural response, and one that can cause stress.While there are usually things, big and small, that we can do to help a situation, we can’t stop it entirely on our own. Learning to understand how much influence we can have over something is a very important step in reducing the stress we might feel on hearing bad news.
We’re not saying that you shouldn’t try to help. In fact, helping out and trying to do something positive can often make us feel better. But we need to understand what is the most helpful way to contribute to a cause, and learn to accept the limits.
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