How to cope with bad news — 4 expert tips for dealing with distressing global events

If you’re Googling how to cope with bad news, chances are, you’re one of the many people finding the current global news cycle unsettling and distressing.

We’re constantly surrounded by a stream of news—and often, it’s overwhelmingly negative. From global crises and political turmoil to environmental threats and social issues, the barrage of distressing headlines can feel unrelenting, leaving us anxious, helpless, or even burned out.

And while being aware of what’s going on is important—maybe, like me, it’s even part of your job—it doesn’t make the events any less devastating.

If you’re feeling the impact of the barrage of headlines, news reports and distressing world scenes, know that you're not alone. There is plenty you can do to show your support, as well as ways to safeguard your own mental wellbeing.

Below, we've spoken to Gail Marra, clinical hypnotherapist and author of Health, Wealth & Hypnosis, and Joanna Konstantopoulou, health psychologist and founder of Harley Street’s Health Psychology Clinic, to get their take on how best to cope—mentally and emotionally—with the current global events.

Learning how to set boundaries, balance information intake, and cultivate a resilient mindset can make all the difference. Read on for practical strategies to stay engaged with current events without becoming overwhelmed.

You may not be able to change the situation, but you can change the way you react.

How to cope with bad news

Konstantopoulou shares that sometimes it can feel as though we’re seeing a constant barrage of negative news coverage—especially given the last few years. “From climate change, to war, to terrorism, to major crime stories, media coverage can feel relentlessly gloomy. That can be incredibly distressing,” she explains.

As humans, we have what’s known as a “negativity bias”, which unfortunately means that we tend to be drawn towards negative and distressing news often without even realising it, explains Marra. “It’s good to be aware of current world events, but we can get sucked into the negativity,” she explains, adding, “It can become overwhelming and ultimately, make you feel totally powerless. Yet by default, you search for more of it.”

While seeking out negative news may be a part of human nature, as with everything in life, the hypnotherapist explains that how you respond is key.

When we react negatively to negative news—particularly dramatic news that threatens to affect us personally—we automatically go into fight or flight mode. “In this mode, we are on the defence, pumping out adrenaline and cortisol which raises our blood pressure, increasing our heart rate, and leaves us feeling confused, angry, stressed, anxious or afraid.”

There are, however, a number of coping strategies you can use to help protect your mental health. “You may not be able to change the situation, but you can change the way you react to it with these simple steps”, shares Konstantopoulou.

1. Help where you can

Know this: You can't necessarily change current affairs, but you can learn to live with bad news and make a difference where you can.

“Small acts may not stop bad things from happening, but they certainly help, plus [they] can assist you in feeling like you are helping the situation,” shares Konstantopoulou.

2. Talk to people

A problem shared is a problem halved, and talking about your anxiety can help you work through the emotions and perhaps get a clearer perspective, shares the psychologist.

“Other people may have a different take on a news story or the future outcome, and hearing their point of view could help you find a balanced perspective,” she shares.

3. Switch off

One of the best coping strategies? Taking a break from the coverage.

“Yes, it’s important to be informed about world events, but if it all becomes too much and is starting to damage your mental wellbeing, then taking a break from the coverage is key,” says Konstantopoulou.

Try this: Reset your social media feeds, avoid news websites and turn off the TV for a few hours in the evening. A break from the constant media coverage can give you the headspace you need, plus will allow you to take the information in, acknowledge your thoughts and feelings towards it, and then decide how to act on it.

4. Decompress

If you know that you have taken in the current news headlines and done everything you can to show your respects, know this: decompressing and making sure you are protecting your own mental health is one of the easiest ways you can help.

“In therapy, I encourage clients to close their eyes and imagine their mind as a clear blue sky with the occasional white cloud passing through it," shares Marra. “Breathe slowly and deeply as you visualise the clouds floating gently past until they fade and disappear. Spending a few moments every day practicing this simple method can work wonders in restoring calm and clearing your mind.”

Keen to know how to find a therapist? Our expert-led guide can help.