If you're finding it hard to cope with the news and social media, you’re not alone. The seemingly constant stream of upsetting stories and images can feel overwhelming at times.
On this page are some practical suggestions that you might find useful to help you cope with your feelings. Some tips may be more useful than others, or you might feel like you need some extra support.
If you need someone to talk to, you can get in touch about anything that’s troubling you, no matter how large or small the issue feels. We won't judge or tell you what to do.
In recent years, media reporting and commentary has become increasingly alarming. Sometimes it can be hard to pull yourself away from the news or social media, especially if you’re feeling worried or upset by what’s happening in the world.
You may be feeling guilty about having the ability to switch off from the news, when for others it’s right on their doorstep. It might seem like a lot is happening outside of your control, and this can feel overwhelming.
What is ‘doomscrolling’?
‘Doomscrolling’ or ‘doom surfing’ describes the habit of endlessly scrolling through bad news online, even if it causes you stress and anxiety. Some people may find themselves continuously reading without feeling like they can stop or take a break.
As hard as it can be to pull yourself away from the news and social media, it’s important to accept that it’s OK to step back and focus on your day-to-day life.
Close all news/media outlet apps, put my trainers on and soak in some fresh air!
Samaritans supporter on how they look after their wellbeing when the news cycle is distressing
Practical tips if you’re finding yourself doomscrolling
Turn off alerts
Choose when you engage with news and social media apps by switching off alerts and push notifications. Turning off alerts to news and social media apps might help give you more control over when you read the news or engage with apps.
If you're not sure how to do this, the following links might be helpful:
Try using a watch or alarm clock instead of your phone
This can help you avoid the temptation of reading the news first thing after waking up. If possible, leave your phone in a different room when you go to bed, or try reading a book before you go to sleep if scrolling through your phone at night is becoming a habit.
Curate your social media feeds
Curating your social media feeds helps you to have more control over what you’re seeing.
- Try to only follow trusted news sources.
- You can limit the content you see on social media by blocking or muting accounts that aren’t helpful.
- Some platforms will also let you filter out certain search terms or hashtags, so you have more control over what comes up on your feed.
If you're not sure how to do this, the following links might be helpful:
Try setting a limit for your screen time or for reading the news
Planning to do something afterwards can help you stick to your limit. It can be something simple like:
- making a cup of tea
- taking a short walk outside
- switching to a positive news story before you stop reading.
This can help you to take a step back if you find yourself starting to scroll endlessly.
You can also set screen time and app limits on your mobile devices:
Remember: If you’re struggling, you’re not on your own
Talk to your friends, family or someone you trust about how you’re feeling. It’s OK to ask for help. You may want to try:
- asking someone in your household to remind you to take a step back from the news or social media
- setting a time at night when you put your phone down for the day
- delete news apps and ask friends or family to let you know of any important updates.
If you don’t feel you don’t have anyone you can turn to, our volunteers are always here to listen and won’t judge you or tell you what to do. Call free, day or night, on 116 123 or email [email protected].
If you’re worried about content children or young people may be seeing
- Childnet have advice on supporting your child if they see upsetting content online
- YoungMinds have tips for talking to your child about their use of social media and the internet.
- NSPCC have resources on keeping children safe online, including advice on supporting children if they've see inappropriate or explicit content
- Childline is a free, confidential service offering support to children under 19 in the UK with any issue they’re going through. They can be contacted by calling 0800 1111, by email, or through one-to-one counsellor chat.
Check in with friends, listen to music and speak to Samaritans
Samaritans supporter