Due to the rapid availability and constant updates of news, we often feel obligated to stay up to date and continuously informed about current developments. This is an understandable strategy for regaining a sense of control when feeling helpless. However, overconsumption is not an effective way to cope. Unfortunately, it can also make it harder to focus on other important activities and leave us feeling more burdened rather than supported. This is especially true when we have little influence over the situation and cannot use the stressful information productively in our daily lives. If you find that consuming news is not beneficial for you, allow yourself to manage it more consciously and set limits. You may also consider the following:

• For example, set fixed times for consuming pre-selected media and avoid doomscrolling on news platforms or social media. Turn off push notifications on your smartphone. A daily selection of well-filtered news is sufficient to stay informed.
• If you are researching a topic intentionally, make sure to stay focused on it and stick to your scheduled time. Especially online, it is easy to become overly absorbed in topics or to encounter emotionally charged, subjective reports.
• Be mindful of the emotions triggered by the information in a non-judgmental way. Try to sit with these feelings for a moment and slow down any impulsive reactions.
• Do a reality check: To what extent am I affected by the news or events? What does it mean to me? How does it benefit me?

For more tips on handling a large volume of information in a way that preserves your resources, click here: Info Series Part 3

In situations in which you are worried about others or brooding over problems in the world, it is often difficult to focus on yourself and your own needs. Nevertheless, allow yourself to step back from current events and plan activities that are good for you, as well as distracting and enjoyable. You need a certain level of personal stability in order to have the energy to take helpful action.

So, despite the challenges in your daily life and in the world, keep your own priorities and resources in mind and maintain a balance between work and leisure. Create a “safe space” at home by allowing a feel-good atmosphere to develop —for example, by making at least one corner of a room nice, cozy, and tidy. A tidy space can also help create a sense of order in your mind.

Set up message-free zones and times. If you find this difficult, consider asking someone to inform you if there is important or relevant news.

Especially in times of uncertainty and insecurity, it is important to create more structure, stability, and predictability in your daily life, thereby fostering a sense of security. It can be helpful to maintain a consistent daily routine that includes positive activities, social interaction, and exercise. For example, plan and structure your day and week in advance using a weekly schedule. Decide when to start and end your activities (such as work, leisure, and household tasks). This provides your daily routine with a stable framework. By structuring your day according to your needs, you keep your mind engaged and avoid idle time that might otherwise be filled with excessive news consumption or worrying.

• While you're at it, pay attention to the basics, such as regular meals, fresh air and sunlight, sufficient exercise, and adequate sleep.
• Also, think about which activities you currently enjoy —or used to enjoy (such as cooking, painting, doing puzzles, or exercising)— and consider how you might incorporate them into your daily life now. It doesn’t help anyone to deny yourself positive moments out of solidarity.
• Maintain social connections and exchange ideas with others —for example, about how they are coping with the current situation. Or spend time together deliberately choosing not to talk about stressful topics.
• Be aware that joy and sorrow, good and bad, negative and positive can coexist, and try to heighten your awareness of positive moments, even in difficult times.

A template for a weekly plan can be found here: PDF weekly plan

Even though many people are currently experiencing similar concerns, it is important to find your own individual way of dealing with them. Cognitive strategies can be helpful in this regard, such as reality checking, decatastrophizing, or cost–benefit analysis. When doing so, it is important to ask yourself questions like: “How realistic are my thoughts?”, “How would I cope if these worst-case scenarios actually occurred?”, and “Is it helpful to continue dwelling on these worries?

Worrying can be a functional process, as anticipating possible future dangers can help us prepare and feel less helpless. However, when the situation is too uncertain or unpredictable, excessive worrying often has the opposite effect, making us feel more powerless rather than less. That is why it is important to recognize that, while it is completely understandable to feel worried about the current situation and to think about ways of coping, it is equally important not to become overwhelmed by these thoughts.

However, if you realize that your worries are not leading to a solution and that there is nothing you can do at the moment, it is important to accept this and create some distance from them. Permit yourself to take distance from your worries. Your worries may be present, but you do not have to engage with them all the time. In the spirit of mindfulness, try to become aware of what is important to you in the here and now.

The following link provides worksheets that can help you identify pessimistic or distressing thoughts and develop more helpful ones: Thoughts and Feelings webpage.

When it comes to our emotions, fear, anger, powerlessness, and overwhelm likely dominate for most people. It’s important to acknowledge and accept all of these feelings, and to consider coping strategies:

In the case of fear, it can be helpful to conduct a clear and rational danger or coping analysis: Currently, most people in Germany are not in immediate danger and do not need to worry about their lives. However, you can use the physical activation caused by fear —such as by participating in demonstrations or supporting petitions— to influence world events. For those who feel justified fear due to their own situation or that of loved ones, it’s important to explore available courses of action and identify the organizations or institutions they can turn to for support. In doing so, it’s crucial to accept fear and frustration, as improvements may not come quickly and obstacles are likely to arise. Recognize that you are doing everything within your power, and avoid falling into the trap of frantic over-actionism.

Even when you feel angry, helpless, and powerless, it can help to become active and creative. Don’t let these feelings paralyze you —ask yourself, “What can I do right now?” and allow your creativity to flow. Most importantly, don’t isolate yourself with your emotions. Connect with others, whether in an organization or among friends, and take action together. To avoid feeling overwhelmed by acute problems or current world events, be sure to set priorities. No one benefits if you get carried away and end up feeling worse than before due to your efforts to help.

Due to the many negative news reports in these times, many people are experiencing a deep sadness about world events, also known as "Weltschmerz" in German. In such situations, it’s important not to fall into a pit of self-pity and hopelessness, which can lead to paralysis, but rather to stay active. One helpful strategy is to shift your perspective through reframing. Instead of thinking, "Everything sucks! It's all pointless anyway," try adopting the mindset: “If everything is already tough, then I have countless ways to make a start. Whatever I do, it will make a difference.” This attitude opens up numerous opportunities to create change—whether it's getting involved in politics or aying attention to my carbon footprint.

Breathing and relaxation exercises, when practiced regularly, can help reduce baseline tension, making it easier to stay calm in times of crisis. You can find instructions for these exercises at the following link: Thoughts and Feelings website.

For many crises and wartime events, there is a great deal of compassion and an incredible number of opportunities to take part in support initiatives. While this is crucial for helping us overcome feelings of helplessness and powerlessness, it can also feel overwhelming. Ask yourself, "How can I help right now?" Research available support options, such as those in your local community. No matter which form of support you choose, be sure to consciously decide how much time and energy you can commit and which project you would like to contribute to. Instead of feeling obligated to participate everywhere, adjust your involvement according to your resources. Helping in the background or supporting from a distance —especially for those not directly affected— is just as valuable. This may include donating when possible.

You can find opportunities for social engagement, for example, through the “Volunteer Agency Dortmund”:

Website of the Volunteer Agency Dortmund

You can also independently explore options for making a donation to an organization of your choice.