I’ve been voting in elections and following current events for decades, experiencing moments of celebration and times of concern. But no matter how events unfold, life must move forward.
These days, however, the constant flood of news—whether political, social, or global—feels more overwhelming than ever. Many people struggle with angst, anger, and trepidation as they process the latest headlines, news conferences, and interviews.
While we want to stay informed, we must recognize when constant exposure to negative news affects our mental and emotional well-being. The old adage “This too shall pass” reminds us that while today’s events may feel all-consuming, history has shown us that change is constant.
The good news is that by setting boundaries and practicing mindful habits, we can avoid emotional burnout and maintain a sense of balance.
Strategies for coping with distressing news
Shift your focus away from the news cycle.
Feeling unsettled or frustrated by negative news is normal, but fixating on it won’t change the outcome.
Spending hours glued to television news, scrolling social media, or listening to the same stories on repeat can heighten stress and anxiety. You may be upset by what’s happening in the world, but your personal life hasn’t stopped. Dwelling on negativity robs you of life’s everyday joys.
Instead of overloading yourself with constant updates, intentionally step away. Watch a feel-good movie, take a walk, engage in a favorite hobby, or spend time with loved ones. Allow yourself to unplug and focus on activities that bring laughter, peace, and fulfillment.
Choose your battles and conserve your energy.
Let’s face it—not everyone agrees with you, and you won’t agree with everyone. That applies not just to politics but to many other topics as well. Just as you hold strong opinions, so do others.
Endless arguments and debates rarely change minds, especially when someone is firmly set in their views. Don’t waste your time and energy stressing over things you can’t control. Unless something directly affects you or causes you harm, it’s often best to let it go and focus on what truly matters.
Set boundaries when conversations become draining or unproductive. If you prefer not to engage, say, “I’d rather not discuss that topic,” and politely change the subject. Protecting your peace is just as important as standing by your beliefs.
Strengthen connections with your inner circle.
Remember the movie “Meet the Parents”? There’s an unforgettable scene where Robert De Niro introduces Ben Stiller to the “circle of trust.”
In real life, our relationships exist at different levels of trust and connection. We have acquaintances in our wider community—people we know casually but don’t confide in. Then, there is the crowd of familiar relationships—co-workers, social group members, or neighbors with whom we have a shared connection. Finally, at the center is our core circle—the closest, most trusted people in our lives, such as our spouses, partners, family, and best friends.
When emotions run high and negativity creeps in, turning to your core group can help restore balance. These people—the ones with whom you share your hopes, dreams, fears, and insecurities – truly understand you. Strengthening these relationships offers stability and comfort, even in turbulent times.
Direct your energy toward what truly matters.
With a 24-hour news cycle and endless social media debates, it’s easy to feel overwhelmed and powerless.
Taking an active role in an issue you care about can provide purpose and direction, but it’s important to engage in sustainable and healthy ways.
Some activists dedicate their entire lives to a cause, but becoming consumed by it can strain relationships and affect mental well-being. I’ve seen firsthand how unchecked passion can create stress and conflict, even for the most important causes.
Pick and choose your battles. Identify what truly matters to you and channel your energy in meaningful ways. Maintaining balance will allow you to stay informed of the latest news and involved without feeling emotionally depleted.
Escape to nature.
Spending time in nature is one of the best ways to reset your mind and escape negative news cycles. Studies show that being outdoors helps regulate stress hormones, boost mood, and restore mental clarity while promoting inner balance.
Whether you call it forest bathing, ecotherapy, or mindfulness, immersing yourself in the beauty of nature has lasting health benefits. Our connection to the natural world is timeless, and in a world of constant noise, it provides a place of stillness and renewal.
Embrace hope and resilience
British actor Alan Cox once said: “It’s all right to cry. It’s all right to hurt. It’s all right to be confused. Hope will rebuild landmarks. Hope will outlive the broken hearts. Hope will outlive the disillusioned.”
While emotions may run high in response to difficult news—whether political, social, or global— history reminds us that change is constant and that progress happens in cycles. By focusing on what we can control, setting healthy boundaries, and surrounding ourselves with positive influences, we can move forward with clarity and resilience—knowing that our voices and actions will always matter.
