Balancing awareness and well-being in a tragic world

In an age of relentless breaking news, these mindful practices offer emotional steadiness without turning away from the world.

By Charles Herrick, MD, System Chair of Psychiatry at Nuvance Health, part of Northwell Health

In today’s hyper-connected world, it’s nearly impossible to remain untouched by the weight of global tragedies. News of conflict, natural disasters and humanitarian crises travels instantly, and while staying informed is essential, it can also feel overwhelming. Navigating this emotional tightrope — caring without crumbling — requires intention and balance.

1. Choose your windows wisely: Rather than keeping news alerts on 24/7, designate specific times to catch up with reliable, fact-based sources. Curate what you consume. Think of it as choosing the view from your window — opening it with purpose, not leaving it flung wide open in a storm.

2. Deepen, don’t drown: Engaging with one or two issues you truly care about can make your involvement more meaningful than spreading your attention thin. Whether it’s donating to a relief effort, writing to representatives or joining community action, channeling your concern into action creates agency — and eases helplessness.

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3. Connect with humanity, not just headlines: Talk to friends. Ask how others are coping. Share what’s on your heart. Connection can be a balm, sometimes even more powerful than comprehension. You’re not alone in feeling shaken, and there’s comfort in sharing the emotional load.

4. Protect your mental edges: It’s OK to log off. It doesn’t mean you don’t care — it means you do, enough to preserve your energy to return stronger. Take walks, make art, laugh, breathe. Empathy isn’t a bottomless well; it needs to be refilled with rest.

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5. Practice ‘both-and’ thinking: It’s possible to grieve for the world and celebrate a moment of joy. You can feel angry about injustice and still enjoy a quiet morning coffee. Letting in small joys doesn’t betray your compassion; it sustains it.

The bottom line: Ultimately, staying connected to the world and grounded in yourself isn’t a contradiction, it’s a necessity. The goal isn’t to numb your heart but to nourish it, so it can continue to feel, hope and help.

Learn more about behavioral health at Nuvance Health

Personal news anxiety management checklist (print out or keep in your notes app)

Set boundaries

• ☐ Limit my news check-ins to ___ times per day.
• ☐ Turn off push notifications for breaking news.
• ☐ Choose 1-2 trustworthy sources instead of doom scrolling.

Check in with myself

• ☐ Ask: “How am I feeling after reading this?”
• ☐ Pause before sharing or reacting — do I really need to engage?
• ☐ Remind myself, ‘It’s OK to step back.’

Focus on what I can control

• ☐ Take one small action: Donate, sign a petition, help locally.
• ☐ Journal or talk about what’s upsetting me.
• ☐ Let go of the need to “know everything.”

Create safe zones

• ☐ Have at least one media-free part of my day.
• ☐ Curate my social feeds — mute or unfollow accounts that spike anxiety.
• ☐ Schedule time for something that brings me joy.

Protect my empathy

• ☐ Allow joy and sorrow to coexist. I can laugh and still care.
• ☐ Don’t compare my grief or concern to others.
• ☐ Remember: Feeling helpless doesn’t mean I’m useless.