How to protect your mental health in times of crisis

Today, 10 October, marks World Mental Health Day, something you’re likely to have seen across your social media feeds. Some of the messages may resonate with you, others may not, and that’s completely fine. Mental health is a personal journey, even though we all experience similar feelings of being low, anxious, stressed, or overwhelmed.

The theme this year is ‘Access to services – mental health in catastrophes and emergencies’. It highlights the importance of protecting our mental wellbeing during times of crisis – something that can feel increasingly hard when it seems like we’re living through one major event after another.

For people who work in the public sector, this theme feels especially relevant. You are often dealing with information that directly affects people’s lives, while also navigating a stream of local, national, and global news. In this environment, prioritising your own mental health isn’t just a good idea, it’s essential.

The theme of World Mental Health Day this year is a timely one. Each time a breaking news notification pops up on my phone, many of us feel a slight sense of dread, and it’s no wonder. 

There’s been an awful lot of devastating events that have happened around the world over the last year, on varying scales. It’s a lot to take in and hard to switch off. As we sit at home, watching it unfold, it’s very common to feel unable to process the news, let alone help. And that’s when looking after yourself becomes important.

As The Mental Health Foundation so aptly put it, ‘constantly hearing about negative news from around the world can feel like a lot to take in – and that’s because it is’.

If you’ve noticed yourself feeling that the world’s becoming a difficult place to be, recognising those feelings is a great first step in protecting your mental health.

‘Doomscrolling’ has become a familiar phrase over the past few years – especially since the covid pandemic. It’s the habit of endlessly scrolling through content online. It’s something we often don’t realise we’re doing until we put our phones down and realise we feel awful. 

Social media algorithms play a big part in this. The more we engage with distressing stories – which can be as quick as a couple of seconds lingering on a reel or TikTik video – the more we’re shown them. It’s a difficult cycle to break.

While staying informed is important, and for many of us, an essential part of the job, it’s about balance – knowing what’s going on without being consumed by it.. We do need to know what’s going on, but in moderation. 

Tips to manage doomscrolling

The Mental Health Foundation offers some genuinely helpful tips to limit the impact of negative news, so we’ve listed some of them below. 

• Turn off ‘push notifications’: turning off notifications on news apps can enable you to take control of what news you see, and when you choose to see it
• Consider phone-free zones: not only can this limit distractions, it can remind you that you don’t have to be constantly available all the time and will help you limit the amount of negative news you see.
• Manage your social media feeds: Even though algorithms are very powerful, it is possible to take control. If you see something you don’t like, or want to see, consider blocking it, or hiding certain profiles that constantly publish certain information. 
• Set a time limit: Make sure this time limit is something that’s achievable and that you can stick to. It’ll be hard at first, but the more you stick to it, the better you’ll feel and the more the positive reinforcement of not being exposed to negativity all the time will work.
• Use a watch or an alarm clock: This is so you’re not tempted to take your phone to bed every night. If your phone isn’t your alarm, there’s no reason to be scrolling through the night. 
• Balance the negative with a positive: Try something mindful like reading, or taking a walk outside can really benefit your wellbeing, especially if you’ve just seen something negative on your phone. 

If you find yourself putting down your phone and feeling helpless – or guilty for switching off – that’s a sign to step back. Taking a break doesn’t mean you don’t care. It means you’re giving yourself the space to process and reset. 

Tips for when it all feels ‘too much’

The Mental Health Foundation also provides some brilliant tips on how to handle things when it all feels too overwhelming:

• Set boundaries with the news: Decide how much news is ‘too much news’. If possible, be specific about it, because if you know exactly how many minutes per day you’re okay to consume, the more you’ll be able to stick to it. 
• Have phone free times: If you often find yourself feeling stressed at night, is that because you’ve just spent half an hour reading the news before going to bed? Having set phone free times will help break habits like this.
• Give yourself permission to take a break: Just because you aren’t clicking on that breaking news notification immediately does not mean you don’t care, or that you aren’t well informed. It just means you need to look after yourself, so you can continue to do the great work you do, and be the empathetic person that you are.
• Bring yourself back to the here and now: Taking a moment to ground yourself with a mindful exercise can do wonders for your mental health. Even if this is taking 10 minutes to have a cup of tea, or going outside for half an hour. It all helps.
• Talk to others: The most important thing to remember with mental health, is that you’re not alone. Everyone has these feelings sometimes, and everyone can empathise. Spending quality time with people you’re close to can really help to alleviate those feelings of worry and can remind you that it’s okay to talk about it. 
• Focus on what you can control: As much as you wish you could, it is impossible for one person to solve all of the world’s problems. Reminding yourself of what you can control and using SMART objective setting can really help to stop any feelings of helplessness or guilt.

When you’re exposed to distressing stories, it’s easy to dwell on them. This kind of rumination can lead to low moods and stress. This is where you find yourself in a constant, negative state of mind where you repeatedly think about problems, or upsetting emotions, rather than engaging in active problem solving. This can absolutely happen if we consume too much negative media and it’s important to recognise when it occurs. 

Obviously, we can’t directly ‘problem solve’ when it comes to distressing world events or news, but we can ask ourselves, ‘is this something I can have a direct effect on right now?’. Often the answer is ‘no, unfortunately not’, and it’s in these instances that we need to come up with SMART actions that we can realistically take to help the issue. 

 For example: 

• S – Specific: Be precise about your goal. Instead of ‘I’m worried about climate change’, try ‘I will reduce my single-use plastic consumption.’
• M – Measurable: Define a goal you can track. For example, ‘I will volunteer at a local charity for two hours each month.’ This lets you see your progress and feel a sense of accomplishment.
• A – Achievable: Set a goal that’s realistic for your current situation. A difficult goal can lead to more stress. For example, you could commit to helping at a homeless shelter twice a month.
• R – Relevant: Make sure your objective aligns with your personal values and what you truly want to achieve. If you’re consistently overwhelmed with global news, it might actually be more helpful to have a goal such as ‘limit my news consumption to 30 minutes each morning to reduce anxiety.’
• T – Time-bound: Set a clear deadline or time frame. This creates urgency and helps you stay on track. For instance, ‘I will spend 15 minutes each day reading up on politics for the next two weeks.’

By shifting from passive worry to active care, you regain a sense of control and purpose.

There’s no denying that keeping up to date with what’s happening around the world can be a positive thing, especially when you work in any form of outward facing role, where communicating with the general public is vital. 

However, it’s equally important to acknowledge the toll that this can take on your mental health and wellbeing. 

When the news is particularly hard to handle, check in on yourself and others. Talk, listen, and show empathy. We might not be able to fix every global problem, but by supporting one another, we can create stronger, more compassionate communities.

1. CIPR Mental Health Hub
   The Chartered Institute of Public Relations offers a dedicated hub with toolkits, webinars, and guidance tailored to the unique pressures of PR and comms roles.
   🔗 cipr.co.uk/mentalhealth
2. PRCA Mental Health Resources
   The Public Relations and Communications Association provides resources and reports focusing on mental wellbeing in the PR industry, including the latest Mental Wellbeing Audit.
   🔗 prca.org.ukcipr.co.uk+3Cipr Newsroom+3Mynewsdesk+3
3. State of Us
   A peer-led mental health network for comms and marketing professionals, offering community support, events, and insights into industry-specific challenges.
   🔗 stateofus.co.ukPRovoke Media
4. Mind – Workplace Mental Health
   Mind provides comprehensive resources for managing mental health at work, including guides for employers and employees on creating mentally healthy workplaces.
   🔗 mind.org.uk/workplace
5. NHS Every Mind Matters
   Offers practical tips and resources to help manage mental wellbeing, including personalized action plans and advice on dealing with stress and anxiety.
   🔗 nhs.uk/every-mind-matters