Summary
What is news overload?
News overload is when you are exposed to so much information about upsetting, frightening or stressful events that it becomes difficult to process or switch off from it. News is available almost all the time through social media, television, websites, notifications and messages, meaning you can come across updates even when you were not looking for them. When something serious is happening, it can feel as though you need to keep checking so that you do not miss anything important. However, constantly taking in new information can leave you feeling overwhelmed rather than more informed.
You might notice that you are thinking about the news throughout the day, repeatedly checking your phone, finding it difficult to concentrate on other things or feeling unable to relax. You may also experience anxiety, sadness, anger, frustration or helplessness. Sometimes your body can respond to upsetting news as though the danger is happening directly to you, particularly when you see graphic images, personal stories or repeated coverage of frightening events.
What is doomscrolling?
Doomscrolling is the habit of repeatedly scrolling through negative or upsetting news, social media posts and videos, even when you know that doing so is making you feel worse. You might start by checking one update and then continue scrolling because you want to understand what is happening, find out the latest information or feel prepared for what might happen next.
The problem is that there is almost always another update, comment or video to look at. This can create a cycle where you feel worried, check your phone to reduce that worry, find more upsetting information and then become even more worried. You may feel as though checking the news gives you control, but constantly checking can actually increase anxiety and make it harder to feel safe and settled.
Why can bad news affect us so strongly?
It is natural to react emotionally to difficult things happening in the world. Seeing other people experiencing war, violence, disasters, loss, discrimination or other frightening events can make you feel upset even when you are physically safe. You might worry about yourself or people you care about, think about what could happen in the future or feel helpless because there is little you can personally do to change the situation.
Social media can make this more intense because algorithms may continue showing you similar content once you have interacted with it. This means that you can end up seeing the same event from many different perspectives, with new posts appearing throughout the day. Repeated exposure can make an event feel much closer and more constant than it would otherwise feel.
Staying informed without becoming overwhelmed
It is okay to want to know what is happening in the world. Staying informed can help you understand important events and make decisions about things that matter to you. However, you do not need to follow every update or know everything that is happening at every moment. Taking a break from the news does not mean that you do not care about other people or that you are ignoring important issues.
It can help to decide when and how often you want to check the news rather than automatically checking whenever you feel worried. You could choose one or two reliable sources and check them at particular times of the day. Turning off unnecessary notifications and taking breaks from social media can also give your brain time to process what you have already seen. Try to balance difficult information with ordinary parts of your life, such as spending time with people you care about, going outside, exercising, listening to music, watching something enjoyable or doing a hobby.
How to help myself
If you notice that the news is making you feel worried, overwhelmed or unable to switch off, it can help to take a step back from how much information you are taking in. You do not need to keep checking your phone, social media or news updates to stay informed. Try asking yourself whether checking for another update is actually helping you or whether it is making you feel more anxious. Taking a break from the news does not mean that you do not care about what is happening in the world. It means you are giving yourself time to rest and process what you have already seen.
Try setting some boundaries around when and how often you check the news. You could choose one or two reliable sources and check them at specific times rather than scrolling throughout the day. Turning off breaking-news notifications, taking regular breaks from social media, and muting or unfollowing accounts that make you feel particularly distressed can also help. If you find yourself repeatedly checking for updates because you are worried about missing something, remind yourself that it is okay not to know everything immediately.
Pay attention to how your body and mind respond to upsetting news. You might notice that you feel tense, have a racing heart, struggle to concentrate or keep thinking about what you have seen. When this happens, try stepping away from your screen and doing something that helps you feel grounded. Talking to someone you trust, going outside, exercising, listening to music, spending time with friends or family, doing a hobby or practising slow breathing can help bring your attention back to the present moment.
It can also help to avoid repeatedly looking at upsetting news before bed. Your mind needs time to settle, and scrolling through frightening or stressful information late at night can make it harder to relax and sleep. Try having some time without news or social media before going to bed and choose something calming instead, such as reading, listening to music or watching something you enjoy.
Remember that you cannot control everything happening in the world. It is understandable to feel helpless when you see problems that are much bigger than you can solve yourself, but focusing on what you can control can make things feel more manageable. You can choose how much information you take in, how you look after yourself and whether you talk to someone when you are struggling. If you want to help with an issue that matters to you, focusing on one small, realistic action can be more helpful than constantly reading about the problem.
If news or social media is starting to affect your sleep, concentration, relationships, school or ability to enjoy everyday life, talk to someone you trust. This could be a parent or carer, family member, teacher, school counsellor or mental health professional. You do not have to wait until your worries become overwhelming before asking for support.
How to help a loved one
If someone you care about is feeling overwhelmed by bad news or spending a lot of time doomscrolling, try to listen without judging or telling them that they are worrying too much. Ask them what they have seen and how it has been making them feel. They might be feeling frightened, angry, sad or helpless, and knowing that someone is willing to listen can make these feelings easier to manage. You do not need to have all the answers; sometimes simply being there and allowing them to talk is helpful.
You can gently encourage them to take breaks from the news and social media, particularly if you notice that checking their phone is making them more distressed. Rather than telling them to stop completely, you could suggest doing something together that takes their attention away from the news, such as going for a walk, watching something, listening to music, playing a game or having a conversation. If they are repeatedly checking for updates, help them think about whether this is making them feel more informed or simply increasing their worry.
It can also help to remind them that they are allowed to step away from upsetting information. Taking a break does not mean they do not care about what is happening or that they are ignoring other people’s experiences. Encourage them to focus on reliable information rather than repeatedly viewing frightening posts, graphic content or speculation on social media. If they want to take action about something they have seen, support them in finding a small and realistic way to do so rather than feeling that they have to solve the whole problem themselves.
Pay attention to whether the news is beginning to affect their everyday life. If they are struggling to sleep, concentrate, attend school, enjoy activities or switch off from worries about what they have seen, encourage them to speak to a trusted adult or mental health professional. Be patient, as reassurance alone may not make their worries disappear. If they are particularly distressed, continue checking in with them and let them know that they do not have to deal with those feelings on their own.
Myth Buster
Myth: “I need to keep checking the news so I know what is happening.”
Truth: Staying informed can be helpful, but you do not need to follow every update. Constantly checking the news can increase anxiety and make it harder to switch off. Choosing reliable sources and checking them at specific times can help you stay informed without becoming overwhelmed.
Myth: “Taking a break from the news means I do not care.”
Truth: Looking after your own wellbeing does not mean that you are uncaring or ignoring other people’s experiences. It is possible to care deeply about what is happening while also taking time away from upsetting information. Rest and enjoyable activities are important too.
Myth: “If I keep scrolling, I will feel less worried.”
Truth: It can feel like checking for more information will give you control, but repeatedly seeing upsetting stories, images and comments can actually make worry stronger. Taking a break can give your mind time to process what you have already seen.
Myth: “Everything I see online is true.”
Truth: Social media can contain rumours, misinformation, old information and opinions presented as facts. Try to check important information against reliable sources rather than relying on posts, videos or comments alone. You do not have to believe or share something simply because it appears repeatedly on your feed.
Myth: “I should be able to cope with bad news on my own.”
Truth: It is normal to need support when something you see or hear is frightening or upsetting. Talking to someone you trust can help you process your feelings and put things into perspective. Asking for help is a healthy way of looking after yourself.
Myth: “I cannot enjoy myself when something bad is happening in the world.”
Truth: Difficult things can be happening while you are also allowed to laugh, have fun, spend time with people you care about and enjoy your life. You do not have to feel upset all the time to show that you care about other people.
Support
If bad news, social media or doomscrolling is starting to affect how you feel, you do not have to deal with it on your own. Talking to someone you trust can give you a chance to explain what you have seen and how it is affecting you. This could be a parent or carer, family member, teacher, school counsellor, youth worker or another adult you feel comfortable talking to. Sometimes saying your worries out loud can help you make sense of them and stop them from going round and round in your head.
You can also seek support if you are finding it difficult to take a break from the news, even when you know that it is making you feel worse. A trusted adult or mental health professional can help you understand what is keeping you stuck in the cycle of checking and scrolling and support you to develop healthier ways of coping with uncertainty and difficult emotions.
If the news is affecting your sleep, concentration, relationships, school or ability to enjoy things you normally like, it is worth asking for extra help. You do not need to wait until your worries become overwhelming before speaking to someone. Taking care of your mental health is important, even when the thing you are worried about is happening somewhere else in the world.
If you feel extremely distressed or are worried that you might hurt yourself or someone else, tell a trusted adult and seek urgent support. You should not have to manage a crisis by yourself.
Therapy interventions
Therapy can be useful if bad news, social media or doomscrolling is causing you ongoing worry, anxiety or difficulty switching off. Therapy can help you understand what is making you feel overwhelmed, manage anxious thoughts, cope with uncertainty and develop healthier ways of responding to upsetting information.
- Cognitive behavioural therapy (CBT) – CBT can be useful for you if you find yourself repeatedly worrying about what you have seen in the news or imagining the worst happening. It can help you understand the link between your thoughts, feelings and behaviours, challenge unhelpful thinking patterns and reduce habits such as constantly checking for updates.
- Acceptance and commitment therapy (ACT) – ACT can be useful for you if you are finding it difficult to cope with uncertainty or accept that some things happening in the world are outside your control. It can help you make space for difficult feelings while focusing your attention on the things that matter to you and the actions you can control.
- Mindfulness-based approaches – mindfulness can be useful for you if your mind feels constantly busy with worries about the news or you struggle to stay focused on what is happening around you. It can help you notice your thoughts and feelings without getting caught up in them and bring your attention back to the present moment.
- Compassion-focused therapy (CFT) – CFT can be useful for you if you are very critical of yourself for feeling anxious, taking breaks from the news or not being able to help with everything happening in the world. It can help you develop a kinder attitude towards yourself and manage difficult emotions with greater self-compassion.
- Emotion regulation and coping skills – this can be useful for you if upsetting news causes strong emotions such as anxiety, anger, sadness or helplessness. You can learn practical strategies for managing these feelings, calming your body and finding safer and healthier ways to cope when you feel overwhelmed.
- Supportive counselling – counselling can be useful for you if you need a safe space to talk about how current events are affecting you. A therapist can help you explore your worries, make sense of your feelings and identify ways to look after yourself while staying connected to the things that are important to you.
Helplines
Childline
Childline is a free service for young people to talk to a counsellor about anything. The service is available 24 hours a day, 7 days a week. Childline is available to anybody who is 18 years old or younger.
Phone: 0800 1111
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
You can also find helpful resources, speak to a counsellor online or send a message on their site.
Website: www.childline.org.uk
For adults concerned about a child, the NSPCC can be contacted
NSPCC
NSPCC is a children’s charity that works to protect children and prevent abuse and neglect. They provide support and advice for adults about child abuse, neglect, child safety, online safety and children’s mental and emotional wellbeing.
Phone: 0808 800 5000
Opening times: 10 am–4 pm, Monday–Friday
Email: help@nspcc.org.uk
Email opening times: 11 am–4 pm, 7 days a week
Website: www.nspcc.org.uk
YoungMinds
YoungMinds is a national charity supporting the mental health and wellbeing of children and young people. They provide information, advice and support for parents and carers who are concerned about a young person’s mental health, and help people understand mental health difficulties, find appropriate support and access useful resources. Their Parents Helpline can provide information, advice, emotional support and signposting to other services.
Parent helpline: 0808 802 5544 (9:30 am – 4 pm on Mondays, Thursdays and Fridays, and from 9:30 am – 6 pm on Tuesdays and Wednesdays)
Email: parents@youngminds.org.uk
Webchat: https://www.youngminds.org.uk/parent/parents-helpline/
The Mix
The Mix is a charity providing free information, advice and support for young people on all sorts of issues that can affect their lives and wellbeing. This includes mental health, relationships, money, housing, work and education, drugs and alcohol, bullying, social media, family difficulties and many other challenges. They offer information and practical advice to help young people understand what they are going through, make informed decisions and find further support when they need it.
Phone: 0808 808 4994
Opening times: 11 am–11 pm, 7 days a week
Website: http://www.themix.org.uk
Crisis Messenger: Text THEMIX to 85258 – available 24 hours a day, 7 days a week.
Kooth
Kooth is a free online mental health and wellbeing service for young people. It offers a safe and confidential space where young people can access information, read helpful resources, take part in online discussions and receive support from trained professionals. Kooth can help with all sorts of issues that may affect young people’s mental health and wellbeing, including stress, anxiety, relationships, bullying, family difficulties, low mood and other challenges they may be experiencing.
Website: www.kooth.com
Online support: Available 24 hours a day, 365 days a year
Live chat with a practitioner: 12 pm–10 pm Monday to Friday; 6 pm–10 pm Saturday and Sunday
Shout
Shout is a free, confidential text messaging service that provides support to anyone who is struggling to cope. It can help with a wide range of issues, including stress, anxiety, low mood, loneliness, relationship difficulties, bullying, self-harm, suicidal thoughts, feeling overwhelmed and other mental health challenges.
Text: SHOUT to 85258
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
Website: www.giveusashout.org
Mind
Mind is a mental health charity providing information, advice and support for people experiencing mental health difficulties. They cover a wide range of mental health and wellbeing issues, including anxiety, depression, stress, relationships, loneliness, coping with difficult experiences and managing everyday life. Mind provides information to help people understand what they are experiencing, know their rights, find appropriate support and feel less alone.
Phone: 0300 123 3393
Opening times: 9am–6pm, Monday to Friday (excluding bank holidays)
Email: info@mind.org.uk
Website: www.mind.org.uk
Samaritans
Samaritans is a charity providing emotional support to anyone who is struggling to cope or needs someone to talk to. They are there for people experiencing all sorts of difficulties, including stress, anxiety, loneliness, relationship or family problems, bereavement, feeling overwhelmed and concerns about mental health or suicide.
Phone: 116 123
Opening times: 24 hours a day, 7 days a week, 365 days a year
Website: http://www.samaritans.org
Hub of Hope
Hub of Hope is a mental health support database that brings together information about a wide range of mental health services and organisations. It covers support for issues such as anxiety, depression, stress, self-harm, suicidal thoughts, addiction, bereavement and other mental health difficulties.
Website: http://www.hubofhope.co.uk
Opening times: Online service available 24 hours a day
NHS 111 (Option 2)
NHS 111 is an NHS service providing urgent medical and mental health advice and support. It can help with mental health concerns, emotional distress, anxiety, low mood, suicidal thoughts and other urgent health problems.
Phone: For mental health support, call 111 and select the mental health option (option 2).
Opening times: Available 24 hours a day, 7 days a week.
CALM (Campaign Against Living Miserably)
CALM (Campaign Against Living Miserably) is a charity providing support for people who are struggling with their mental health or experiencing emotional distress. They support people with issues including low mood, anxiety, loneliness, stress, suicidal thoughts and difficult life experiences.
Phone: 0800 58 58 58
Opening times: 5pm–midnight, every day
Webchat: 5pm–midnight, every day
WhatsApp: Available through the CALM website
Website: www.thecalmzone.net
No Panic
No Panic is a charity providing information, advice and support for people experiencing panic attacks, phobias, obsessive-compulsive disorder (OCD) and other anxiety-related difficulties. They also provide support for young people and carers.
Phone: 0300 772 9844
Opening times: 10 am–10 pm, every day of the year
24-hour crisis message: 01952 680835
Email: info@nopanic.org.uk
Website: http://www.nopanic.org.uk
Youth support: youth@nopanic.org.uk
Anxiety UK
Anxiety UK is a charity providing information, advice and support for people experiencing anxiety, stress and other anxiety-related difficulties. They support people with issues including panic attacks, phobias, obsessive-compulsive disorder (OCD) and other anxiety disorders.
Phone: 03444 775 774
Opening times: Available 24 hours a day, 7 days a week
Website: http://www.anxietyuk.org.uk
Support For Us 