How to manage anxiety about the news

You’re not alone in feeling deeply about the news of the Russian invasion of Ukraine. The world is watching and social media, combined with 24-hour news, has made it easier than ever to be constantly updated. We wanted to offer some small tips to help you look after your own emotional health at this time.

If you, your family or friends are being directly affected please know these tips might not be right for you. Please reach out to your support network to make sure they know what help you would most value – a listening ear, practical help with the children or housework, or simply distraction for a little while. Don’t be afraid to let people know exactly what sort of support you most need at any moment.

Be mindful of the media. It is okay to take a break from the news, even to turn off and give yourself time to process. Remember to focus on the facts and choose trustworthy news sources. Fact-check images, posts or stories which seem designed to get more likes or clicks. Remember that opinions or predictions are just that, they are not definitely going to happen.
Switch your screen. We know that reading on a smartphone screen affects how we take in content, as well as causing eyestrain and headaches.[1] Try to read on a larger screen, or in small bursts on your phone. Take time away from the screen to rest your body and allow yourself time to process your thoughts.
Talk about your feelings and reactions with loved ones. We recommend agreeing a time and calm place for this, make sure the other person is ready to talk too. Do ensure that little ones can't listen, as overhearing bits and pieces of a scary topic can be confusing.
It is okay to feel anxious. As we all learnt during the Pandemic, when events are out of our control we feel helpless. Remind yourself that it is a normal reaction, and notice any triggers which make your feelings overwhelm you so you can plan to avoid or lessen their impact. Try to use coping methods which work for you. Centre yourself in the moment, take deep breaths and notice the things that bring you joy.
Look for ways to take action. This could be donating money or items to charities in need, reaching out to your local politician to make your voice heard, sharing ways to help with your friends and family or reaching out to local groups who are being directly affected to see how you can support them.

Most importantly, if you feel overwhelmed or are struggling, ask for help. You can reach out to your loved ones, your health professionals or local charities.

In the UK you can contact the Samaritans on 116 123 to talk, or email: jo@samaritans.org for a reply within 24 hours. If you’d prefer to text you can text "SHOUT" to 85258 to contact the Shout Crisis Text Line, or text "YM" if you're under 19 years old.

Reference

[1] Honma, M., Masaoka, Y., Iizuka, N., et al. (2022) ‘Reading on a smartphone affects sigh generation, brain activity, and comprehension’. Sci Rep 12, 1589. Available online: https://doi.org/10.1038/s41598-022-05605-0