Staying informed matters — but it's okay if the news sometimes feels like too much. 

For many of us, keeping up with current affairs is part of daily life. But the news can also shape how we feel, and it's completely normal to feel scared, sad or overwhelmed by reports of tragedy, conflict and instability — whether that's in the Middle East, Ukraine, West Africa, or closer to home. 

If you're finding the news hard to cope with right now, we're here for you. 

Below you'll find some tips to help you look after yourself while staying informed. And if you'd like to talk to someone, our Support Line is open Monday to Friday, 3–6pm — call us free on 0800 980 7475.

Limit How Much News You Consume Each Day

Turn off news notifications on your apps and use your phone's "Do Not Disturb" setting during certain parts of the day. Try to avoid watching the news just before bed — it's worth giving your mind a chance to wind down before you sleep.

Check In With Yourself Before Switching On

Before you turn on the news, take a moment to notice how you're feeling. If you're already struggling, it might not be the right time. There's no harm in waiting until you feel more ready.

Talk to Someone You Trust

Share how the news is making you feel with a friend, family member, teacher or trusted adult. Talking things through means you don't have to sit with difficult thoughts alone.

Ask for a Summary Instead

If following the news feels too overwhelming, it's okay to step back completely. Ask someone you trust to give you a brief update instead. Equally, if someone regularly sends you news stories on WhatsApp or social media, it's okay to let them know you need a break from that for now.

Stick to Reliable Sources — and Use More Than One

Not everything you read online is accurate. Look for sources known for balanced, fact-checked reporting, and try to read across a range of outlets rather than relying on one platform or social media feed. Different perspectives help you build a fuller picture.

Limit Your Time on Social Media

Scrolling through social media can mean a constant stream of updates, even when you're not actively looking for news. Setting some boundaries around how often you check can make a real difference to your stress levels.

Don't Let the News Become Background Noise

If the TV is on a news channel while you're doing something else, you may be absorbing more than you realise. It's worth being intentional about when you're engaging with the news — and when you're not.

Balance the Difficult With the Hopeful

There are good things happening in the world too. Platforms like BBC Uplifting Stories and Positive.News are dedicated to sharing them. Seeking out hopeful stories can help restore a sense of perspective.

Schedule Some Worry-Free Time

Set aside time each day — even just an hour — to fully immerse yourself in something you enjoy, whether that's a hobby, a walk, or spending time with people you love. Give yourself permission to be present in that moment, without the news.

Take Action

Feeling helpless is one of the hardest parts of watching events unfold beyond our control. One way to ease that feeling is to focus on what you can do — whether that's donating to a cause, volunteering, or getting involved in your local community.

Let Yourself Feel It

It's okay to be moved by what you hear. Give yourself permission to feel sad, angry or upset — cry if you need to, or find a way to express what you're carrying. Your feelings are valid.