How to Protect Your Mental Health in a World of Constant Crises

This year's theme for World Mental Health Day today, “Access to Services – Mental Health in Catastrophes and Emergencies,” highlights the crucial need to support the mental health and psychosocial wellbeing of people in emergency situations. 

In today’s hyperconnected world, the psychological effects are not limited to those directly involved. Constant exposure to distressing news about wars, disasters, and humanitarian crises can leave people feeling helpless, fatigued, and emotionally overwhelmed.

The Indirect Psychological Impact of Crises

Repeated exposure to distressing events, even through screens, can have a real emotional impact. The effects can show up in several ways:

• Vicarious Trauma and Compassion Fatigue: Witnessing suffering, even from a distance, can lead to trauma-like responses including intrusive thoughts, emotional numbing, or heightened anxiety.

• Feelings of Helplessness and Hopelessness: Watching endless cycles of catastrophe can foster a sense of powerlessness, making it harder to stay resilient or hopeful about the future.

• News Fatigue and Avoidance: Some people cope by withdrawing from news and social media altogether. While this can help in the short term, it can also reduce awareness and engagement with important issues.

Over time, this fatigue and despair can leave people less informed, less likely to act, and even desensitised, reducing collective compassion and willingness to support those most in need.

How to Protect Your Mental Health While Staying Informed  

It is natural to want to stay informed and care about what is happening in the world. But maintaining balance is essential for your own wellbeing, and for your ability to stay empathetic and engaged.

1. Set healthy boundaries. Decide how often you’ll check the news and stick to it.

2. Choose trusted sources. Avoid speculation or sensationalism, which can heighten anxiety.

3. Balance your feed. Follow accounts and media that also share stories of hope, solutions, and positive change.

4. Talk about it. Sharing how you feel with others can reduce the sense of helplessness and foster connection.

5. Reach out for support. If distress or fatigue is affecting your daily life, reach out to a mental health professional.

Caring for Ourselves While Caring for Others

While it is understandable to feel sadness, helplessness, or fatigue when confronted with constant news of global crises, it is important to remember that these events are lived realities for millions worldwide. Recognising the psychological strain of witnessing crises from afar should not detract from the urgent need for mental health and humanitarian supports for those directly affected.

By caring for our own wellbeing, we can remain informed, compassionate, and ready to help. On this World Mental Health Day, the PSI encourages everyone to take time to reflect on how we consume news, how it affects us, and how we can care for our own wellbeing, so we can stay engaged, informed, and ready to support those most profoundly impacted.