Violent events in the news can take a toll on mental health, even when the events are happening far away. Repeated exposure to disturbing stories and images can increase stress, disrupt sleep, and make it harder to focus on daily life. While staying informed is important, it is equally essential to approach news consumption with intention and to support your overall well-being during these difficult times.

One effective strategy is to set clear limits around news and social media use. Continuous exposure can amplify feelings of fear and helplessness, especially when content is graphic or repetitive. Consider choosing specific times during the day to check updates from reliable sources, and resist the urge to refresh feeds constantly. Many people find it helpful to avoid watching violent video clips and instead read written updates, which can provide the facts without adding unnecessary distress.

In addition to managing media, prioritizing daily routines can help anchor your mental health. Consistent sleep, regular meals, and physical activity all contribute to resilience. Stress-management techniques such as deep breathing, mindfulness exercises, or light stretching can be incorporated into daily practice to reduce tension. Staying socially connected is also protective—discussing your feelings with trusted friends or family can provide reassurance and perspective.

Engaging in constructive action may also support mental health during these times. This could involve donating to organizations providing relief, volunteering, or advocating for positive change within your community. Taking purposeful steps helps shift the focus from helplessness to agency.

Finally, it is important to recognize when the stress of violent news coverage is becoming unmanageable. If feelings of anxiety, sadness, or fear are interfering with daily functioning, it may be time to seek professional support. Therapy offers a structured environment to process difficult emotions and develop strategies to cope effectively.

Violent events in the news are difficult to witness, but there are ways to stay informed while protecting your mental health. By limiting exposure, maintaining healthy routines, and seeking support when needed, it is possible to care for yourself and build resilience in the face of unsettling times.