How to Cope with Constant Bad News

Cope with constant bad news by developing healthy routines that help you focus on the positive. Deal with bad news in your personal life by learning all you can about your situation, taking steps to improve, and talking to someone you trust. If the constant stream of bad world news gets you down, try to limit your exposure to it. Focus on good news stories and look for opportunities to make a difference in your community.

Method 1

Method 1 of 3:

Creating Positive Routines

1
Get some exercise. Try to get at least a half hour of exercise per day. Go to the gym, on a daily jog, or ride your bike around the neighborhood. Physical activity will help you deal with stress in the moment and reduce stress in the long run.^{[1]XResearch source}
- Signing up for a group workout class will also add a beneficial social dimension to your exercise routine.
- Talk to your doctor before starting a new exercise regimen, especially if you have any existing conditions, like heart or joint issues.
2
Follow a healthy diet. Like exercise, a healthy diet is also important for a healthy body and mind. Having a healthy diet is crucial for optimum emotional and mental health. Make sure that you incorporate whole organic foods into your diet as much as you can.
- Avoid processed foods. Eat whole fruits and vegetables, beans and legumes, whole grains, and lean protein.
- Eat three meals per day. Try to incorporate three meals a day, and make breakfast your largest meal.
- Avoid overeating.
- Avoid alcohol, especially when emotional distress is high. Drinking when you are upset can cause many other problems with your health, and in your relationships with your family and friends as well.
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3
Spend time in nature. Find a nearby hiking trail, park, or beach and go for a regular stroll. Sit and read your favorite book in a grassy, tree-lined place with nice views. You could also try calling a friend to plan an outdoor picnic in your backyard.^{[2]XResearch source}
- Natural environments encourage ease, mindfulness, and a sense of belonging.
4
Get your sleep cycle on track. Worry can interrupt sleep and a lack of sleep can increase worry, resulting in a vicious cycle. Getting a good night’s sleep and maintaining a healthy sleep cycle will help cut down the anxiety you feel when confronted with a constant stream of bad news.^{[3]XResearch source}
- Try to go to bed and get up at the same times every day.
- Reduce your light exposure an hour or two before going to bed. Choose a good book over your smartphone when relaxing before bed.
- Avoid heavy meals before bedtime.
- Skip out on caffeine in the evenings, and go for a decaffeinated herbal tea if you want a hot drink.
5
Try to lead a balanced life. Sometimes when you repeatedly receive bad news, it can be overwhelming. A normal response could be to obsess about your problems, which will ultimately lead to negative feelings. Don’t ignore the bad news, but make sure that you acknowledge the events that happened and how you are emotionally responding to it. Do the best you can to address the problem and deal with the issues and your feelings. Then, find ways to let go of some of the things in your life that are too overwhelming for you to handle.
- Set aside some quiet time for yourself to do something you enjoy, but that is also soothing to your mind and body. For example, you can use relaxation techniques such as meditation, deep breathing, listening to soothing music, or listening to an audio recording of guided imagery. You can also take a yoga class, or go out to a park and participate in Tai Chi or Qi Gong.
6
Keep a journal. Keeping a journal will help you clarify your feelings and process bad news. Take 20 minutes per day to write an entry then set aside some time every week or two to read over what you’ve written.^{[4]XResearch source}
- Consider including a section in your entries about things you are grateful for or that made you happy that day.
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Method 2

Method 2 of 3:

Coping with Bad Personal News

1
Try to keep things in perspective. A lot of bad news all at once can seem like the end of the world, but it's important to do your best to keep a balanced perspective. Try to look for causes, look for ways to improve a bad situation, and focus on positive aspects of your life.^{[5]XResearch source}
- Consider making a list of ways that you are fortunate or aspects of your life that you're thankful for, like having a home, basic necessities, or qualities about yourself you admire.
2
Focus on action. Think of bad news as obstacles to overcome. Break them up into individual parts and think of ways you can act to improve your situation.^{[6]XResearch source}
- Do your best to see bad news as opportunities to grow instead of as solely negative experiences.
- For example, if you have a fight with a family member, your car breaks down, and broke up with your significant other all in the same week, try to think of ways to resolve things with your family member, and use being single as an opportunity to work on loving yourself more.
3
Talk to someone. Keeping your feelings of frustration, sadness, anger, or anxiety inside when you are confronted with constant bad news will only make you feel worse. Talking to someone and expressing your concerns in appropriate ways will help to relieve your stress and make it easier for you to cope with difficult situations. If you find yourself in a stretch where everything seems to be going wrong, reach out to a trusted friend or family member to release your frustration. Be honest and specific with them, and tell them that you could use a regular pick-me-up or venting session.^{[7]XResearch source}
- Try to think of people in your life who might be presently going through something similar, or have in the past dealt with circumstances similar to your own.
- Sometimes your friends and family may not be able to provide you the best support to help you deal with your concerns. If you don’t want to, or are unable to talk to someone you know personally, consider finding a counselor, religious advisor, or other mental health professional.
4
Find a support group. If you’re dealing with a specific challenge, try to find a support group. Sometimes, one issue or event can create a rough patch in which everything in life feels negative. Sharing with and learning from other people going through a similar life event can remind you that you don’t have to go through the experience by yourself.^{[8]XResearch source}
- You can contact your healthcare provider, school, church, or community center for help finding a recommended group for your needs.
- You can also search online for a group that targets a specific life event. If you have been diagnosed with a terminal illness, search the affiliated official organization’s website for local groups. You can also consult Mental Health America for help: http://www.mentalhealthamerica.net/
5
Learn all you can about bad medical news. If you’ve received a stream of bad news about your health, find out everything you can about your condition. Ask your doctor for resources and look online for additional information. Learning about your health will help you process and cope with your situation.^{[9]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Try to gather information from reputable sources. For example, to learn more about how to cope with a cancer diagnosis, look to a reliable organization like http://www.cancer.org/.
6
Try to use bad news to improve your job performance. Sometimes, a stream of constant bad news can present opportunities for improvement, especially in a work environment. If you’ve received a series of less than stellar progress reports at work, try to find ways to respond proactively and positively.^{[10]XResearch source}
- Ask your boss to meet with you privately to discuss specific steps you can take to improve your performance.
- Talk to a trusted colleague about areas you can improve, and ask if they can offer you objective advice.
- Ask yourself if constant bad news at work is an indication that you aren’t happy with your current position. Consider if you should pursue other opportunities, and begin networking and updating your resume if you think you’d be happier and more productive elsewhere.
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Method 3

Method 3 of 3:

Dealing with Bad World News

1
Turn off the news. Sometimes, no news really is good news. Local and cable news networks often focus on bad news, and studies show this constant stream of bad world news has negative effects on health. Try limiting how much you watch the news, especially breaking news stories that don’t provide in-depth analysis or investigation.^{[11]XResearch source}^{[12]XExpert SourceGeorge Sachs, PsyD
Licensed PsychologistExpert Interview. 5 March 2021.}
- You can still stay informed about current events without overexposing yourself to the daily headlines. Choose your favorite reputable news source that provides long-form, analytical journalism. Set aside time once every week or two to read thoughtful investigative pieces instead watching televised news every day.^{[13]XResearch source}
Everyone has those friends on social media who fill up newsfeeds with hot-button or hyper-partisan stories. Try to limit the amount of time you spend on social media and reduce your exposure to controversial, biased, or negative topics. Consider deleting those apps from your mobile device and designating time for social media to avoid constantly refreshing your feed.^{[14]XResearch source}
3
Focus on good news stories. Bad news is featured more, but there is still plenty of good news in the world. Spend time regularly reading stories about people doing good and making a difference to balance out the bad news.^{[15]XResearch source}
- Check out the Good News Network for journalism that disseminates positive global news: http://www.goodnewsnetwork.org/.
- Find scientific and evidence-based media that puts positive news at the fore on the Greater Good online magazine: http://greatergood.berkeley.edu/
4
Take some time to help your community. Constant bad news can lead to compassion fatigue, which drains the capacity to be empathetic and makes us feel like we can’t do anything to make a difference.^{[16]XResearch source} Try to eliminate the feelings of futility caused by constant bad news by finding active ways of improving your community.
- Consider volunteering with an organization that’s important to you. If you love animals, contact your local shelter and ask about volunteer opportunities and duties. Offer your time at a soup kitchen, homeless shelter, tutoring, or pursuing some other cause you hold dear.
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Expert Q&A

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How can I stop feeling so down about all of the bad news I'm constantly reading?
George Sachs, PsyD
Licensed Psychologist
George Sachs is a Licensed Psychologist and the Owner of Sachs Center based in New York, New York. With over ten years of experience, Dr. Sachs specializes in treating ADD/ADHD and Autism Spectrum Disorders in children, teens, and adults. He holds a BS in Psychology from Emory University. Dr. Sachs earned his Doctorate of Psychology (PsyD) from the Illinois School of Professional Psychology, Chicago. He completed his clinical training in Chicago at Cook County Hospital, Mt. Sinai Hospital, and the Child Study Center. Dr. Sachs completed his internship and postdoctoral work at the Children’s Institute in Los Angeles, where he supervised and trained therapists in Trauma-Focused Cognitive Behavioral Therapy (TFCBT). He has been trained as a Gestalt Therapist and certified by the Gestalt Associates Training Program of Los Angeles. Dr. Sachs is the author of The Adult ADD Solution, Helping the Traumatized Child, and Helping Your Husband with Adult ADD. He has appeared on the Huffington Post, NBC Nightly News, CBS, and WPIX discussing his holistic approach to ADD/ADHD treatment.
George Sachs, PsyD
Licensed Psychologist
Expert Answer
Think about the impact that the news is having on you. Sometimes reading about those things can be stimulating and addicting, but ultimately it's not very good for our short-term or long-term health. Try to take a step back and limit how much you're exposing yourself to that.
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