how and why does the news impact my mental health?

The constant stream of news can significantly affect your mental health, particularly stories containing distressing content. Frequent exposure to negative events can increase overwhelm from stress and anxiety and can even lead to depression. Our brains are naturally wired to pay attention to potential threats as a way of keeping us safe. Because news coverage often focuses on crises, conflict and problems, repeated exposure can keep our stress response activated, making it harder to switch off and relax.

Examples of negative events mentioned in the news can include:

• Natural disasters, such as earthquakes
• War, conflict and acts of terror
• Political developments
• News of death or suicide
• Climate change or extreme weather events.

In today’s digital world, news is available 24 hours a day through television, websites and social media. The sheer volume of information, combined with the speed at which it is shared, can feel overwhelming and make it difficult to process events in a healthy way. Some stories may be particularly distressing, including reports of death or suicide.

To help reduce harm, media outlets have a responsibility to follow reporting guidelines when covering suicide. Read Samaritans’ media guidelines here.

how can I stay informed without impacting my mental health?

Being informed is important, but taking care of our mental health is just as crucial. Here are five tips to protect your wellbeing when reading the news:

2. Take a break
We all want to stay informed and be compassionate to what other people are facing in the world. However, this can take a serious toll on our minds. It can be particularly helpful to take this break at the start and end of our day, as our minds can be more sensitive to the information we receive.

2. Avoid doomscrolling
‘Doomscrolling’ is when you spend long periods reading negative news, often starting with one story before getting drawn into more. This can leave you feeling anxious, tense, guilty or hopeless. To help avoid this, check the news only at set times of the day and limit how long you spend reading it. If possible, avoid reading the news late at night, when you’re more likely to feel emotionally affected by what you read.

3. Do something relaxing after consuming the news
After consuming lots of news, our mind and body can feel heavy with tension and stress. Taking a short walk outside, spending time on a hobby or using calming breathing techniques can help with this. Read our resource on how to improve your wellbeing for other ideas.

4. Be conscious of the content you consume
It’s important to monitor how much content we consume, particularly when it’s graphic or violent. It’s also important to consume news from trusted publications to avoid any alarmist speculation. A useful tool when assessing whether a news story is trustworthy is The Share Checklist. 

• • Exaggerated headlines – Sensationalist or outrageous headlines are designed to attract clicks and may exaggerate or distort the truth.
  • Unreliable source – Check the organisation, author and website. Unusual URLs or sites that copy well-known news outlets may not be trustworthy.
  • Lack of verification – See if other reputable news sources are reporting the same story. If multiple credible outlets cover it, it’s more likely to be accurate.
  • One-sided reports – Certain sources may have incentives to present an incomplete narrative to portray their side of the story that ignores important facts.
  • Poor writing – Frequent spelling, punctuation or grammar mistakes, or unusual capitalisation, can be warning signs.
  • Be conscious of artificial intelligence (AI) – Fake news can be disguised using AI-generated photos, audio and videos that are designed to look and sound convincing.

5. Be mindful of notifications and social media
Notifications and news streams on social media can make it difficult to take breaks from the news. Consider changing the notification settings on your phone, so you can choose when you get your news updates.

How do I help others cope with news-related stress?

Supporting friends or family members affected by news-related stress involves empathy and understanding. Here are some ways you can help others when people feel stressed about reading the news:

1. Encourage open communication, allowing them to express their feelings and concerns without judgement.
2. Suggest a break from continuous news updates, especially during particularly challenging periods like grief to help give your mind a rest.
3. Share coping mechanisms, such as mindfulness or grounding techniques, or even workouts, to help them manage stress.
4. Offer a sense of perspective by highlighting positive news or actionable steps individuals can take in response to negative events can also be beneficial.

Ultimately, creating a supportive environment and fostering connections can play a crucial role in helping others navigate the emotional toll of consuming news.