Self-Care For When The News Is Terrifying

The news seems to be getting more and more alarming. Reading it and listening to it can send our brains into a hyper-aware state, causing us to worry about our family and friends, the future, and humanity. We might experience a physical or emotional reaction, which lasts for a long spell. It can also make us feel helpless and hopeless.

Self-Care For When The News Is Terrifying

Mental Illness As A ‘Hook’

When horrendous events occur, mental illness quite often becomes the news story; the media uses mental illness as a ‘hook’, leading to some pretty unsavoury, unjust and ill-considered headlines. Stigmatising language is used to describe people and mental illness is blamed for some horrific acts. It’s not just fear-mongering, it can cause us to worry that others will see us that way, as bad, dangerous people. We might worry that we will end up that way. We worry that we might end up committing a horrific act. It feeds into the shame and discrimination that we already feel, and experience, it’s irresponsible of the media to report stories in this way. Those with mental ill health are not people to be feared.

Switch Off

One of the first things we can do when the news becomes unbearable is to switch it off. This isn’t limited to switching the channel, turning the radio off or closing the webpage. It could also include stepping off social media, particularly at times when big events are still unfolding.

Sometimes we feel guilty for switching off. We can see the horrific stuff happening in the world and feel guilty that we can turn it off when others have no choice but to live through it.

It’s worth remembering that leaving the news on doesn’t help those in need. People living through these events don’t know who we are, so they definitely don’t know if we have the news on or not. Turning it off won’t affect those in need, but it will help us to protect ourselves and self-care is about being mindful of our boundaries.


When our anxiety kicks off, one thing we can do to try and reduce it is to self-soothe. This effectively means comforting ourselves. It could include having a milky drink, tightly wrapping ourselves in a blanket, stroking a pet, having a hot bath, or listening to a song that relaxes us. We all have different things that we find helpful when it comes to calming and comforting ourselves.

Talk About It

It’s completely understandable that terrifying things happening in the news might affect us. Talking about it can help. Whether it be to a friend, a family member, or a professional. It can help us to air some of our worries and rationalise some of our fears. Differing perspectives often help us to digest thoughts which whirr around in our heads.

Hug Those We’re Close To

The news can cause us to worry about those we’re close to. It highlights the fragility of the world we live in which can play into the scary, and sometimes, catastrophising thoughts we might have.  Science tells us that the oxytocin that a hug promotes can be calming, reduce levels of cortisol (the stress hormone) and bring with it a sense of connection.

Consider Safety

There are an awful lot of safety measures put in place to protect us on a day to day basis. Every time we go through an airport, our belongings are scanned. At concerts, our bags are checked. There are emergency services at the end of the phone. There are police and security guards on the streets. Our safety is a priority for the government and for people who own the places we go to.

Our homes are also safe – we have locks on our doors. We often have neighbours looking out for us or a neighbourhood watch system in place. We can have fire and burglar alarms installed. If we feel unsafe at home, we can do things to help ourselves feel safer. We could install new alarms or add another lock on the door.

Self-Care For When The News Is Terrifying

It’s Not All Bad News

Reading the news can fill us with despair, anger and fright. The bad stuff seems to weigh heavier because our brains are built that way; they’re built to focus on the negative as they’re always trying to seek out the threats and keep us safe.

We follow Positive News on Twitter and love The Happy Newspaper. Both of which spread good news and acts of heartwarming kindness and remind us of the balance between light and shade, good and bad.

Protecting Ourselves

It is important to consider our boundaries when it comes to the news – finding a balance between keeping informed and feeling swamped by it, takes some tweaking. We can choose how and when we digest the news. We can choose if we’ll take action to help people and we can put extra measures into place to help us to feel safe when the news has us questioning where we might, or might not, be safe.

Whatever self-care measures we put into place, it doesn’t mean that we don’t care, it’s often that we care so much but aren’t in a position to do anything to help whilst we’re so unwell.

Please help us to help others and share this post, you never know who might need it.