It’s completely natural to have an emotional response to distressing events in the news. However, it’s important to manage over-exposure to upsetting or worrying news to avoid becoming overwhelmed and unable to cope.

Here are some tips for how children and young people can deal with distressing events in the news.

Tips for children and young people

The first step is to notice how the news on current affairs might be making you feel. For example, do you find it difficult to stop thinking about the news? Do you feel anxious and as though something bad is about to happen? Do you over worry? If this is the case, then here’s what you can do.

1. Manage the amount of information you access

• Select the sources from which you get your information very carefully. Go for factual over dramatic.
• Have breaks from the news. Maybe have a news free day every other day, or news free evenings.
• Block any triggering social media chat or accounts.

2. Get support

• Talk to trusted adults or reach out to friends.
• If you can’t stop thinking about it and it’s making you feel stressed, exhausted, and even unhappy, then talk to a trusted adult or see a GP.

3. Look after yourself

• Make sure you get sufficient sleep and eat well.
• Have breaks in between school/college work.
• Regular exercise really does help.

4. Manage excess

• If you find yourself thinking things over and over, create breaks where you have to focus on something else (e.g., a complicated puzzle or book).
• If you find yourself checking things, getting agitated, and fighting with family or friends, set yourself a calming activity to do (e.g., have a warm shower or bath, listen to some music).
• If you are eating or drinking to calm, then reach out for help.

5. Overcome anxiety with the Clear Fear app

Clear Fear is a free app that uses the evidence-based treatment CBT to focus on learning to reduce the physical responses to threat by learning to breathe, relax, and be mindful, as well as changing thoughts and behaviours and releasing emotions.

Download the free app on Google Play or the App Store.