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Set firm limits on what you watch and read
The most important thing you can do right now is control your media consumption.
Avoid replaying graphic videos or audio clips. If something disturbs you, do not go back to it.
Turn off auto-play features and switch off news notifications so distressing content is not landing in your feed without warning.
Choose one or two fixed times a day to check reliable, official sources for updates and stick to those windows rather than scrolling continuously.
Avoid checking the news at least an hour before bed. It is one of the most common ways people end up with disrupted sleep during stressful periods.
Reset your nervous system after heavy news
After you have checked for updates, make a conscious effort to shift your state.
Ms Sarwar recommends what she calls a “reset.” Step outside for fresh air, focus on a routine task, call someone you trust, or move on to something completely neutral. This is not avoidance. It is giving your nervous system the chance to return to its baseline rather than staying stuck in a state of high alert.
The 5-4-3-2-1 grounding exercise is also very effective:
Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
It sounds simple, but it genuinely interrupts the cycle of anxious thought and brings your attention back to the present moment, where you are physically safe.
Helping young people who feel the future is doomed
For teenagers and children, uncertain times can quickly tip into catastrophic thinking. Social media amplifies this in ways that are very hard to filter out. Peers share alarming content, worst-case scenarios circulate as fact, and the cumulative message can feel overwhelming for a young person who does not yet have the tools to process it.
Ms Sarwar advises starting with listening rather than correcting. Ask your child what they are feeling and reflect it back to them. Something as simple as “it sounds like you are really worried about what might happen” can make a child feel genuinely heard, which on its own often helps anxiety settle.
From there, encourage them to separate facts from assumptions. Ask together: “What do we actually know today?” versus “What are we imagining might happen?” It is a gentle way to challenge catastrophic thinking without dismissing the fear behind it.
I’m a passionate journalist and creative writer graduate from Middlesex University specialising in arts, culture, and storytelling. My work aims to engage readers with stories that inspire, inform, and celebrate the richness of human experience. From arts and entertainment to technology, lifestyle, and human interest features, I aim to bring a fresh perspective and thoughtful voice to every story I tell.