How to Look After Your Mental Health During Traumatic World Events

War. Violence. Genocide. Racism. Political uncertainty. Human rights violations. The world can feel like a heavy place, especially when the news is filled with stories of suffering and injustice. Even if you are not directly affected, witnessing these events unfold—through TV, social media, or conversations—can take a toll on your mental health.

You may feel anxious, fearful, or overwhelmed. You might struggle with a sense of helplessness, worrying about loved ones or even strangers in harm’s way. And if you have experienced similar trauma or share an identity with those affected, the impact can be even more profound.

First, know this: Your feelings are valid. You are not alone. And there are ways to protect your mental well-being while still staying informed and engaged. Here are some practical steps to help you navigate these challenging times.

Stay Informed—But Set Boundaries

It’s natural to want to stay up to date, but constantly consuming distressing news can leave you emotionally drained. Ask yourself:
"How much information am I taking in daily? And how does it make me feel?"

If you find that the news is negatively affecting your mental health, consider:
✔ Taking a break—Step away from the news for a few hours or even a full day.
✔ Muting notifications—Disable news alerts so you're not constantly pulled into updates.
✔ Filtering your feed—Unfollow or mute social media accounts that leave you feeling distressed.
✔ Setting time limits—Try checking the news once or twice a day instead of scrolling endlessly.

After taking a break, check in with yourself:
"Do I feel more at ease?"

If the answer is yes, continue being mindful of your media consumption. It’s okay to stay informed in small, manageable portions rather than feeling bombarded 24/7.

And most importantly, remember: Some things are beyond our control. Acknowledging this can help ease feelings of helplessness and allow you to focus on what is within your power.

Find Community and Connection

During times of crisis, isolation can make everything feel worse. Remember that you are not alone in your emotions—many people share your concerns, grief, or frustration.

Ways to connect with your community:
✔ Volunteer—Helping others can provide a sense of purpose and hope. Consider donating time, skills, or resources to a cause that matters to you.
✔ Join a grassroots movement—Find local or online advocacy groups working to make a difference.
✔ Engage in safe spaces—Look for support groups, forums, or social media communities where you can share thoughts and find comfort.
✔ Attend in-person or virtual events—Whether it’s a discussion group, a peaceful gathering, or an educational workshop, connecting with others can help combat feelings of powerlessness.

Humans are wired for connection. Even small actions—like having a conversation with a trusted friend—can make a big difference in how you process difficult emotions.

Empower Your Voice

Feeling powerless in the face of global issues can be overwhelming. But even when things seem out of control, there are ways to channel your thoughts into action.

✔ Engage in civic activism—Stay informed about policies, sign petitions, or contact elected officials about issues that matter to you.
✔ Join peaceful rallies or protests—If it feels right for you, consider participating in a movement that aligns with your values.
✔ Use social media constructively—Instead of doomscrolling, share verified information, spread awareness, or support meaningful causes.
✔ Engage in respectful discussions—If conversations about current events arise, practice active listening and assertive communication. Avoid hostility, and if needed, step away from discussions that feel toxic or overwhelming.

Advocacy and activism can help transform helplessness into empowerment. But always check in with yourself—if engaging in these activities is negatively impacting your mental health, it’s okay to step back and care for yourself first.

Prioritize Self-Care

Your well-being is important. When the weight of the world feels unbearable, make space for self-care.

✔ Take deep breaths—Simple grounding techniques, like deep breathing or meditation, can help regulate stress.
✔ Move your body—Physical activity, even a short walk outside, can improve mood and reduce anxiety.
✔ Do something you love—Watch a comforting show, listen to music, read a book—anything that brings you joy.
✔ Get enough rest—The world’s problems won’t be solved overnight. Allow yourself to unplug and recharge.

Self-care isn’t selfish. You cannot pour from an empty cup—taking care of yourself allows you to continue showing up for the causes and people that matter to you.

Final Thoughts

The world can feel overwhelming, and it’s okay to feel deeply about the suffering you see. But you don’t have to carry that weight alone.

Be mindful of your media intake. Find community and connection. Use your voice in ways that feel meaningful. And most importantly, take care of yourself.

You deserve peace—even in a chaotic world.