Community worksheet
News watching feels overwhelming and distressing
You wrote
Every time I check the news there's something worse. I feel helpless because I can't do anything about most of it, but I also can't stop looking. It's affecting my mood and my sleep. I feel guilty for wanting to switch off because people are actually suffering. I don't know how to care without it consuming me.It sounds like you're caught in a difficult loop — feeling unable to look away from the news while also feeling drained by it. Balancing genuine concern for others with your own need for peace is no small feat, especially when the world seems relentless.
01 · Answer any, leave any
Reflective questions
Question 1 of 5
02 · Pick one to try this week
Quick exercises
News Watching Pros and Cons
List the pros and cons of checking the news as often as you do. Consider both your need to stay informed and your personal wellbeing.
Mindful News Break
Next time you feel the urge to check the news, notice how it affects your mood before and after. This real-world experiment can offer insights.
Letter to a Friend
Write a short letter to a friend about what you're facing with the news. Share your concerns and the guilt you feel about wanting to switch off.
03 · Bring it to your therapist
Your next session
A line or two is plenty. It stays with this worksheet, so you don't have to find the words on the day.
Your session board is in a free Studio. Save this worksheet there, note and all, and add it when you're ready.
OutSession 2026
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