Feeling Anxious About the World? Here’s How to Cope

The world is a chaotic place right now. We once had control over when and how we consumed information. We'd choose a newspaper, tune into the news at a specific time, or browse headlines when we felt ready. Now, we can be innocently scrolling social media and suddenly find ourselves hit with a fear-inducing headline or a polarising post that triggers anxiety from social media without warning.

Thanks to algorithms that favour outrage and strong emotional reactions, the content we’re shown is designed to keep us hooked. It’s no longer just information — it’s an emotional experience. And for many of us, especially those who are already prone to overthinking, this constant exposure fuels a cycle of worry, stress, and nervous system overload.

I write more about this on the Counselling Directory, in my article on overthinking and anxiety here

Sometimes the news can feel overwhelming, but there are ways to cope.

How Social Media and the News Can Trigger Anxiety and Overthinking

We rarely choose what we see anymore. Content is pushed toward us, tailored to our fears, beliefs, and click history. And when major social or political issues make headlines, they tend to hit harder — not just as information, but as emotional disruptions.

One example is the High Court ruling on trans rights in the UK. In April 2024, the court found it lawful for the Equality and Human Rights Commission (EHRC) to issue guidance that allows for the exclusion of trans people from single-sex spaces in certain contexts. While technically a clarification of existing law, the psychological impact is significant. For many in the LGBTQ+ community, this ruling feels like a further erosion of rights and safety.

As someone who offers therapy for LGBTQ clients, I see how these events aren’t just “news.” They live in the body — creating stress, fear, anger, and emotional fatigue. When your identity is up for public debate, it's not just theoretical. It’s deeply personal.

LGBTQ+ Mental Health and the Impact of Global Anti-Queer Policies

I’ve been reflecting on this a lot lately. I was in Budapest earlier this year when Hungary, under Prime Minister Viktor Orbán, passed increasingly hostile legislation targeting LGBTQ+ people. Although I had a lovely time exploring the city, a subtle dread lingered. While Budapest Pride events are still happening for now, they take place in an atmosphere of surveillance and restriction. Elsewhere in Hungary, local authorities have begun banning or heavily restricting queer events altogether.

For many LGBTQ+ travellers and residents, this creates a dual reality — moments of joy alongside a low-level fear about being visible or authentic. It’s a reminder that our mental health and sense of identity are deeply affected by the environments we move through. We carry this weight with us, whether we’re scrolling news at home or walking through unfamiliar streets abroad.

How to Protect Your Mental Health from Overwhelming News Cycles

So how do we cope with all this? When the world feels overwhelming, or our identities feel politicised, it’s more important than ever to be intentional with what we let in.

Here are a few ways to protect your mental health from the news and social media:

• Be mindful of how you feel after scrolling. If you notice tension, hopelessness, or dread, take it seriously — your body’s trying to tell you something.

• Set boundaries with information. Consider time-limited news check-ins, social media breaks, or muting accounts that spark outrage rather than insight.

• Talk to someone who gets it. Whether it’s a friend or a therapist, sharing your experience helps to process and defuse it.

• Reconnect with your identity on your terms. Self-acceptance is vital, especially when the outside world tries to dictate who you should be.

You don’t have to shut the world out — but you also don’t have to take it all in, all the time.

If current events are leaving you feeling overwhelmed, disconnected, or unsure where to turn, therapy can help. I offer a supportive, down-to-earth space to explore whatever’s coming up for you — whether it's identity, anxiety, or just the weight of the world. I work online with adults across the UK.