Finding Mental Health Amidst the Chaos of the News

A woman sitting at a desk in front of a laptop computer with her hand over her eyes appears upset.

I’ve been avoiding the news. I know I’m not alone in this. It’s hard not to feel like it’s “too much” right now. The constant onslaught of heartbreaking stories, divisive politics, and environmental disasters can make it feel like the world is unraveling. Trust me, I get it. The mental and emotional toll it takes can feel overwhelming like you’re carrying the weight of the world on your shoulders.

A friend recently reminded me, that my ability to avoid the news is a privilege—because the truth is, most of what’s happening doesn’t directly affect me. I’m not an immigrant, a trans person, or a person of color. I’m not living in a red state, struggling with reproductive rights, or directly facing the consequences of climate change. For some, the issues we see on the news are an everyday reality, and I can choose to look away. But that’s not a luxury everyone has.

And so, I started asking myself: how do I balance staying informed with protecting my mental health? How do I stay aware of the struggles many face without becoming mentally, emotionally, and physically exhausted?

The Emotional Toll of Constant Crisis

If you’ve ever felt devastated, angry, ashamed, or helpless after watching the news, you’re not alone. I’ve been there too. The constant barrage of negativity can leave you feeling paralyzed, unable to take action or even think clearly. In those moments, it’s easy to forget that the feelings the news elicits aren’t inherently caused by the news itself—they’re our reactions to it. A mentor once told me, “People, places, and things can’t MAKE you feel something.” We have the power to decide how we respond to what we hear and see.

Still, that doesn’t make it easier. When you’re bombarded with news that leaves you feeling devastated and angry, it’s tempting to shut it all out. That’s what I did. For a while, I took a break from the news entirely. It made me feel better in the short term because I wasn’t constantly reminded of the world’s problems. In reality, I wasn’t solving anything. Ignoring the problem didn’t make the feelings of helplessness go away; they just morphed into guilt for hiding from what was happening. And let me tell you—guilt is no cure for stress.

In truth, avoiding the news only made me feel more isolated. It gave me the illusion of peace, but at the expense of my ability to stay engaged in a world I still care deeply about. The guilt of avoiding the news only piled on top of everything else.

Learning to Care Without Overloading

A woman sitting with a dog on the edge of a giant canyon. There appears to be no other people for miles around.

So, what’s the answer? How do we take care of ourselves without falling into the trap of ignoring the issues? I had to find a balance. I started practicing mindfulness and meditation—tools that help me center myself in the midst of chaos. I also leaned on my mentors and support systems—people who guide me through the mental, emotional, and spiritual work I need to do to stay grounded.

But more than that, I started focusing on what I can do. For a while, I thought I needed to take a break and then be “better” before I could re-engage. But that’s exactly what those who are doing harm want us to do: stay overwhelmed by the endless stream of crises so we feel paralyzed. “Pick one,” I had to remind myself. Find the cause that speaks to you, and commit to it. It doesn’t have to be everything, just something—and that’s more than enough.

For me, that’s advocating for my trans friends and family. But it’s hard to focus on just one issue when there are so many others that need attention. My heart breaks for immigrants, for communities affected by climate change, for those incarcerated in unjust systems, for families being torn apart by policies that strip them of their rights. And sometimes, I feel like I can’t choose—how can I pick just one? The truth is, I can’t fix everything. No one can. But I can do what I can, and that’s got to be enough.

Finding Trusted Sources

Another struggle I face is figuring out what to believe. In a time when truth seems more elusive than ever, I’ve had to make some hard decisions about where I get my news. I can’t trust every outlet I once did, and social media feels like a minefield. So I’ve started turning to independent journalists, people who have proven themselves to be unbiased and trustworthy. I’ve also broadened my perspective by reading news from outlets outside the United States, which gives me a more balanced, global view of current events.

And yes, I still engage with mass media—but with intention. It’s important to know what people are hearing, so I can have informed, constructive conversations with others. Ignoring the larger narrative doesn’t serve anyone—it just limits my ability to challenge misinformation.

There’s Always Something You Can Do

A woman with a pride flag in her hair stands towards the back of a rally. She holds a sign that says, "You belong. I belong. We all belong."

The hardest part of it all is believing that you can do something. It’s easy to feel like nothing we do will matter in the grand scheme of things. But that’s a lie. We all have something to contribute. It doesn’t have to be grand or revolutionary—sometimes, it’s the small acts of kindness and support that make the biggest difference.

Maybe it’s donating to a cause that’s close to your heart, attending a protest, or just having an honest conversation with someone who doesn’t see things the way you do. Maybe it’s offering a listening ear to someone who’s going through a tough time or volunteering with an organization that needs help. Every action, no matter how small, matters. And when we each focus on doing what we can, we can create change.

I’ve also found that supporting local organizations, like my church or PFLAG, helps me feel connected to my community. Being a part of something larger than myself reminds me that I’m not alone in this. No matter how hard it feels, I am not powerless.

The truth is, there’s no perfect solution to the mental health challenges we face in a world full of chaos. But by finding balance—taking care of ourselves, staying informed without overwhelming ourselves, and taking meaningful action—we can navigate this storm without losing ourselves in the process. It’s a journey, and it starts with acknowledging that you don’t have to do it all. But what you can do? That’s enough. Keep going. You’ve got this!

By Lisa Lake, Spiritlights.org Jan. 25th, 2025