It’s good to be informed, but sometimes being up on the latest news is incredibly stressful.
Whether it’s the state of the NHS, another headline about corruption, or just scrolling through endless arguments online, political news can leave you feeling exhausted, anxious, and weirdly powerless. It’s easy to feel like the world’s falling apart, and you’re just sitting there, doomscrolling through it all. But in those moments, it helps to remember a few grounding truths that can change your perspective and give your nervous system a bit of breathing room.
1. Feeling overwhelmed doesn’t mean you’re uninformed—it means you care.
If political chaos leaves you anxious or deflated, that doesn’t make you weak. It’s a sign that you’re engaged and emotionally tuned in. Plenty of people cope by switching off completely, so the fact that you’re feeling anything at all means you haven’t become numb to it, and that counts for something.
It’s okay to take breaks, though. Caring doesn’t require constant exposure. You don’t have to prove your empathy by absorbing every detail of every crisis. You’re allowed to feel deeply without drowning in it.
2. You’re not personally responsible for fixing everything.
It’s tempting to spiral into guilt when injustice or incompetence fills the headlines. However, the weight of the world isn’t meant to be carried by one person, especially not you alone on your sofa at 11 p.m. refreshing the news. A sense of moral responsibility is one thing; burning yourself out on issues you can’t directly control is another.
There’s power in collective effort, and that means it’s okay to pause and pass the baton. Advocacy, voting, donations—all of these work best when we pace ourselves. You can still make a difference without making yourself sick.
3. News is designed to trigger emotion.
It’s not your imagination—news is often packaged to make you react. The most alarming stories tend to rise to the top, not because they’re the most important, but because they’re the most likely to grab attention. Rage, fear, shock—those are emotional clicks that drive traffic.
That doesn’t mean the events aren’t real, but it does mean the emotional impact might be amplified by the way it’s delivered. When you feel your blood pressure rising, it’s worth pausing and asking: “Is this designed to inform me, or to rile me up?”
4. You can be informed without being constantly plugged in.
There’s a difference between staying aware and getting swept up. You don’t have to check every update in real time to be a responsible citizen. You can follow the news once a day, or once a week, and still vote, donate, or speak out when needed. Think of it like nutrition—you need a bit of news to stay informed, but too much of it at once can make you ill. Curate your sources, take breaks, and remind yourself that the world will still turn even if you log off for a while.
5. Outrage fatigue is real, and it messes with your focus.
When every day brings a new scandal, it’s hard to tell what to care about. That’s not apathy; it’s emotional burnout. Your brain isn’t meant to process constant crisis, and if it feels like nothing surprises you anymore, that’s a sign you need to step back, not lean in harder. Restoring your focus doesn’t mean you stop caring. It just means you give your nervous system a chance to recalibrate so you can show up more clearly and calmly when it actually counts.
6. There’s always more going on than what’s trending.
Headlines often follow a narrow thread of whatever’s loudest or most dramatic, but that’s not the full picture. While one crisis dominates the news, other important work—local activism, policy progress, quiet wins—is still unfolding quietly in the background. It helps to look for stories that highlight progress or nuance. The world isn’t just falling apart; it’s also being rebuilt, sometimes invisibly. You just have to look a little closer to see the full picture.
7. Choosing when to engage is a form of self-respect
Switching off doesn’t make you ignorant or disengaged—it makes you human. If checking the news every morning starts your day with dread, it might be time to change how you consume it. Boundaries aren’t just for people; they’re for media, too.
Whether it’s muting certain accounts, deleting an app, or only reading news once a week, you’re allowed to choose peace over panic. Respecting your own limits doesn’t mean you don’t care—it means you’re protecting your capacity to keep caring in the long run.
8. You’re allowed to find joy even in bleak times.
It can feel selfish or frivolous to enjoy your life when the news is full of suffering. But joy isn’t disrespectful—it’s necessary. You’re not helping anyone by becoming miserable, especially when the issues at hand are ongoing and complex.
In fact, finding moments of peace or happiness can be an act of quiet resistance. It says, “The world may be messy, but I will not let it steal every good thing from me.” That mindset keeps you grounded and gives you something to hold onto when things feel uncertain.
9. Some things really are out of your control.
This one’s tough to swallow, especially for people who like to stay informed and take action. But part of protecting your mental health is recognising that not every political disaster is within your reach to solve, or even influence. Sometimes all you can do is vote, speak up, and look after your corner of the world.
It’s not giving up; it’s being honest. Accepting your limits doesn’t mean you don’t care; it means you’re protecting your energy for the things you can control. That’s where the real influence lives.
10. Even small actions have impact.
When the news is full of huge, complicated problems, it’s easy to feel like your contribution won’t make a dent. The thing is, change doesn’t only happen through mass protests or global campaigns. It often starts in conversations with friends, supporting a local initiative, or voting in your local council election.
Small actions build momentum. The key is to do what you can, where you are, and trust that your efforts are part of something bigger. That approach is far more sustainable—and a lot less overwhelming—than trying to save the world in one go.
11. Not everyone argues in good faith.
Some of the stress from political news comes from engaging with people who aren’t actually interested in a conversation—they just want to provoke. Comment sections, debates with relatives, or strangers online can quickly turn into toxic loops that leave you feeling worse.
Respectful disagreement is one thing. However, if someone’s goal is just to stir outrage or dominate, stepping away is the smarter move. You don’t owe your energy to bad-faith arguments, no matter how right you might be.
12. The media isn’t always neutral.
Even respected outlets have biases, whether it’s in what they choose to report or how they frame a story. Recognising that helps you navigate the news more critically and avoid taking every headline at face value. Cross-referencing sources, following journalists who specialise in topics you care about, and being aware of editorial slant can all help you form a clearer picture—one that’s less likely to be emotionally manipulated or one-sided.
13. Taking care of yourself is part of staying informed.
Burnout helps no one. If the news leaves you jittery, drained, or hopeless, it’s okay to hit pause. Taking care of your mind, body, and emotional wellbeing isn’t a distraction from the bigger picture—it’s part of your toolkit for facing it. Read, rest, move your body, touch grass, talk to people who remind you that you’re still a whole human being. Then when you’re ready, re-engage, but from a place of steadiness, not panic. That’s how you stay strong for the long haul.
