How to cope with anxiety about world events

Why can world events make us anxious?

War, natural disasters, climate change and economic worries are in the news every day, and it can be hard to look away. With news and social media on our phones, many of us see upsetting stories and images many times a day. It is natural to feel worried, sad, angry or helpless in response, especially when events feel close to home or far beyond our control.

These feelings are a normal reaction. But if worry starts to affect your sleep, mood or ability to get on with everyday life, it is worth taking steps to look after yourself.

How can you take a break from the news?

Staying informed is important, but you do not need to follow every update. The mental health charity Mind suggests only looking at the news at a certain time of day or for a set amount of time, and muting notifications from news websites and apps. The Mental Health Foundation suggests limiting your news intake to once a day and taking breaks from the news.

It also helps to choose a small number of trusted sources rather than scrolling through social media, where stories can be more graphic and less reliable. Try to avoid checking the news just before bed, so it does not affect your sleep.

How can you focus on what you can control?

Much of what happens in the world is outside our control, and dwelling on it can leave us feeling powerless. Focusing on what you can do often helps. Mind and the Mental Health Foundation both suggest taking positive action, such as volunteering, donating or supporting a cause that matters to you. Small actions can restore a sense of purpose.

Why does talking help?

Keeping worries to yourself can make them feel bigger. Mind suggests talking to someone you trust about how you are feeling, as they may be feeling the same way. Sharing your worries with a friend, family member or colleague can ease the load and help you feel less alone.

How can you look after your mind and body?

Looking after the basics makes it easier to cope. Being active, getting enough sleep, eating regular meals and spending time outdoors all help. So does making time for things you enjoy, whether that is a hobby, time with friends or simply switching off with a film or a book. Breathing exercises and mindfulness can help calm your mind when worries feel overwhelming.

When might it be more than worry?

Sometimes anxiety becomes hard to manage. The NHS describes generalised anxiety disorder as a common condition where you often feel very anxious about lots of different things. Symptoms can include difficulty sleeping, feeling restless or irritable, finding it hard to concentrate and getting tired easily.

The NHS advises seeing a GP if you are struggling to cope with anxiety, fear or panic. The NHS Every Mind Matters website also has practical tips and tools for managing anxiety.

Where can you get support?

Your GP can talk through options with you. If you are 18 or over and live in England, you can also refer yourself to NHS talking therapies without seeing a GP first.

If you need to talk to someone now, Samaritans are available free, day or night, on 116 123. Mind's Infoline on 0300 123 3393 offers information and signposting, Monday to Friday from 9am to 6pm. If you are in crisis, call NHS 111, or 999 in an emergency.