It is completely valid to feel sad, angry, or overwhelmed by the weight of everything happening in the world today. When we are constantly bombarded with heavy news and problematic systemic issues, it can lead to what psychologists call “compassion fatigue” or “headline anxiety” — a state where our emotional reserves are entirely drained. When we are not thoughtful about managing this it can lead to burnout and total emotional collapse.
It’s also true that being an ostrich isn’t useful either, as that can lead to unknowingly making things worse. After all, we have to see the darkness in ourselves before we can do anything about it. Still, sticking your head in the flames 24-7 is not helpful for anyone.
Dealing with global darkness isn’t about ignoring reality; it’s about managing your consumption and energy so you can sustain your own well-being and actually be a force for good. To prepare for a marathon and not a sprint. Here are a few practical strategies to help protect your sanity:
1. Curate Your Media Consumption
The “attention economy” is built on outrage and fear because negative news drives engagement. We have to actively build a barrier around our minds without shutting out the world. Think about being selectively “porous,” like your air filter, instead of being a sponge that soaks up everything.
Mute the scroll: Avoid checking the news or social media first thing in the morning or right before bed. This sets up your day with immediate stress hormones or ruins your sleep architecture. Get quickly informed once or twice a day, then focus on doing something, locally or at least in your home, about what you learned.
The “Useful Information Diet”: Move away from real-time scrolling and switch to a weekly news roundup or high-quality, long-form journalism. We can stay informed without the minute-by-minute spikes in cortisol.
2. Practice “Micro-Actions” (Shrink the Scope)
When you try to carry the weight of global problems, you experience learned helplessness because you cannot personally solve them. The antidote to helplessness is action, but it has to be local and manageable.
Control what you can: Focus on your immediate environment. Can you use your voice, help a neighbor, reach out to friends, donate a small amount to a local shelter or food pantry, or clean up a park?
Action combats despair: Shifting our focus from massive, abstract global issues to a tangible, local problem creates a sense of agency. Worrying is a passive strategy. Develop a plan instead, as this tells us what to do.
3. Seek Out the “Quiet Good”
Darkness is loud, but goodness is everywhere…it’s just quiet.
Look for the “helpers” (as Fred Rogers famously advised). For every terrible event, there are dozens of medical workers, volunteers, and everyday citizens risking their safety to help. Check out the Good News Network to see stories about all kinds of people doing nice, inspiring things all over the world.
Actively balance your media diet with platforms dedicated to progress, scientific breakthroughs, and constructive news (like Positive News or the Reasons to be Cheerful project).
4. Build Emotional Reserves
You cannot pour from an empty cup. Self-care isn’t selfish; it’s operational maintenance. Our built-in stress response physiology evolved to help us face threats with short bursts of energy. It was never intended for chronic states, which can damage health.
Ground yourself physically: Spend time in nature, exercise, or engage in creative hobbies that require your hands and mind to be fully present in the physical world. Take on a new project at least once every few years.
Protect your immediate community: Lean into your real-world relationships. Strong social connections act as an emotional buffer against existential dread and exhaustion.
Remember: We are not built to carry the grief of the entire world at all times. It is okay to step away, log off, and enjoy your own life. So that you can do the positive things you were meant to do. Bad news is intentionally destabilizing, so use these and other skills to stay centered and focused.
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