Overwhelm: Is it normal?

This year’s World Mental Health Day’s theme is ‘mental health impact of repeated exposure to news coverage of crises and conflicts.’

Overexposure to this may cause us to feel overwhelmed. Whilst it is a common feeling, that does not mean that we should ‘put up with it’. There are ways to overcome feeling overwhelmed and strategies everyone can use to de-escalate situations we may feel overwhelmed by.

Why does the world feel SO overwhelming?

In recent years, we’ve faced a pandemic, the growing impact of climate change, and periods of social unrest. Add to that global conflicts, economic uncertainty and political tension, and it can seem as if bad news is everywhere.

With smartphones and social media, we now have continuous access to the latest updates. Staying informed is important, but having the news available around the clock means it’s easy to consume far more than is healthy.

If you’ve ever caught yourself scrolling through headlines late at night, feeling anxious or wondering whether it might be better to take a break from the news, you’re not alone.

Constant exposure to distressing stories can become overwhelming. It can leave us feeling emotionally exhausted, anxious, helpless or even guilty. The positive news is that by taking steps to care for your mental wellbeing, it’s possible to reduce this sense of overload and regain balance.

How can overwhelm impact us?

Feeling overwhelmed is not just an emotional reaction to ongoing stress – it also affects us physically and mentally. When we perceive a threat, our body triggers the stress response, often called fight, flight or freeze. This reaction can be helpful in situations where we need to act quickly to protect ourselves.

However, when this response is activated over a long period, it can have serious effects on our health. Constant exposure to bad news, for example, may lead to a range of changes in your body and mind.

Physical effects

  • Aches and pains

  • Fatigue

  • Digestive issues

  • Sleep problems

  • Nail biting or other nervous habits

Mental effects

  • Difficulty concentrating

  • Trouble making decisions

  • Low motivation

  • Memory problems

  • Persistent worrying

Emotional effects

  • Irritability

  • Anger

  • Sadness

  • Numbness

  • Despair

  • Feeling “stuck”

Chronic stress often develops gradually, so these signs may appear slowly and can be easy to ignore. You might feel you should just push through, but recognising these reactions is important. They are normal human responses to an increasingly uncertain and challenging world.

However, you are not alone.

Set boundaries with the news
Decide how often you want to check the news and stick to it. Try limiting updates to a couple of times a day, turning off notifications, or unfollowing accounts that increase anxiety. Avoid news right before bed to protect your sleep.

Use grounding exercises
Bring your focus back to the present with mindfulness, simple grounding exercises, or a walk in nature.

Create phone-free times
Break the habit of doomscrolling by switching off notifications, using aeroplane mode, or keeping areas like the bedroom or dining table phone-free.

Focus on what you can control
Small actions, such as volunteering, donating, or signing petitions, can help shift feelings of helplessness into purpose.

Give yourself permission to rest
Rest is essential. Read, nap, paint, or practise yoga — anything that allows you to recharge.

Talk with others
Spend time with friends or family, or reach out for support through:

  • Samaritans: 116 123

  • Mind’s Side by Side online community

  • Text support line SHOUT: 85258

Taking small steps like these can help you manage stress, stay informed, and look after your mental wellbeing.