It doesn’t matter where you turn — TV news, the internet, social media — bad news just seems to come your way at every turn.
While it’s important to keep up with what’s going on in the world, being hit with negative story after negative story isn’t just depressing, it can actually start to mess with your mental health. If you want to find a better balance and focus on the positive sometimes, here’s how to find a bit of calm and peace amidst the chaos.
1. Limit your news consumption.
It’s easy to get caught in a cycle of endless news updates, but constantly checking the headlines can cause serious stress, anxiety, depression, or a combination. Too much exposure can amplify feelings of stress and helplessness. Set specific times to catch up on news and stick to reliable sources. Limiting your intake allows you to stay informed without letting negativity dominate your day.
2. Curate your social media feed.
Social media often amplifies bad news, thanks to sensational headlines and heated debates. Following too many accounts that focus on negativity can make your online experience feel toxic. Unfollow or mute accounts that contribute to your stress. Instead, fill your feed with content that inspires or uplifts you, such as art, nature, or motivational pages.
3. Practice gratitude daily.
When negativity feels overwhelming, focusing on what you’re grateful for can shift your perspective. Gratitude helps you appreciate the good in your life, even during tough times. Keep a gratitude journal or simply take a few moments each day to reflect on positive moments. This habit can ground you in optimism and make challenges feel more manageable.
4. Spend time in nature.
Source: Unsplash Being outdoors is a powerful antidote to feeling overwhelmed by bad news. The sights and sounds of nature have been shown to reduce stress and improve mood. Even a short walk in a park or time spent gardening can create a sense of calm. Disconnecting from screens and reconnecting with nature helps you recharge mentally and emotionally.
5. Connect with loved ones.
Isolation can magnify the effects of bad news, while connecting with friends or family provides comfort and support. Sharing your feelings with someone you trust can help ease anxiety. Making time for meaningful conversations reminds you that you’re not alone. These connections can act as a buffer against the negativity of the outside world.
6. Focus on what you can control.
Bad news often stems from situations beyond your control, which can leave you feeling powerless. Dwelling on these issues only adds to your stress. Shift your attention to things you can influence, whether it’s your daily habits, personal goals, or local community efforts. Taking small, meaningful actions creates a sense of empowerment and purpose.
7. Create a calming morning routine.
Starting your day with a barrage of bad news can set a negative tone for hours to come. Jumping straight into headlines first thing in the morning often heightens anxiety. Instead, focus on calming activities like stretching, meditating, or enjoying a quiet breakfast. A peaceful morning routine helps you approach the rest of your day with a clearer mind.
8. Set boundaries around discussions.
Conversations about current events can sometimes escalate into heated debates or negativity. If these discussions leave you feeling drained, it’s okay to step back. Politely set boundaries by changing the subject or letting people know you need a break from heavy topics. Protecting your mental space ensures you can engage when you’re ready, not out of obligation.
9. Practise mindfulness or meditation.
Mindfulness can help you stay present and reduce the grip of bad news on your thoughts. Practices like deep breathing or guided meditations create moments of calm amidst the chaos. Even a few minutes of mindfulness each day can make a difference. It helps you process your emotions and approach challenges with a more balanced mindset.
10. Volunteer or give back.
Bad news can make the world feel bleak, but giving back reminds you of the good that still exists. Volunteering connects you to causes you care about and lets you make a tangible difference. Whether it’s helping a neighbour or joining a larger initiative, acts of kindness create a sense of purpose. They also serve as a reminder that positive actions can ripple outward.
11. Pursue a hobby or creative outlet.
Source: Unsplash Dedicating time to hobbies or creative pursuits provides a much-needed escape from the negativity of the news. Focusing on something you enjoy can reduce stress and spark joy. Whether it’s painting, cooking, or playing an instrument, hobbies allow you to channel your energy into something fulfilling. Creative outlets offer a sense of accomplishment and emotional release.
12. Watch or read something uplifting.
When bad news dominates your attention, it’s easy to feel stuck in a negative loop. Balancing it out with uplifting content can lighten your mood and restore hope. Look for inspiring books, feel-good shows, or documentaries about positive change. These stories serve as a reminder that there’s still plenty of goodness in the world.
13. Take regular breaks from the news.
Constant exposure to bad news can lead to emotional exhaustion. Even short breaks can give your mind the reset it needs to recharge and refocus. Set specific times to disconnect from news updates entirely. Use this time to engage in activities that bring you joy or help you relax. A brief pause can restore your energy and perspective.
14. Think about talking to a therapist.
If bad news is taking a significant toll on your mental health, getting support from a therapist or counsellor can be a game-changer. Talking to a professional provides a safe space to process emotions and develop coping strategies. They can also help you identify patterns in how you react to stress and create personalised plans to protect your peace. Professional support can empower you to navigate challenges with resilience.
15. Cultivate hope and optimism.
Hope isn’t about ignoring reality — it’s about believing that positive change is possible, even during tough times. Cultivating optimism can help you focus on solutions rather than dwelling on problems. Practices like visualising a brighter future or surrounding yourself with positive influences can keep hope alive. Plus, it provides strength and motivation, reminding you that better days are always possible.
