How to protect your mental health when the world feels overwhelming

Sometimes it can feel as though there is just too much happening in the world.

You open your phone and you’re met with another upsetting headline. Another video. Another conflict. Another tragedy. Another person telling you why you should be angry, frightened or paying attention.

You might find yourself constantly checking for updates, even though each update leaves you feeling worse.

You might feel anxious, angry, helpless or guilty.

You may even wonder:

How am I supposed to carry on with my normal life when all of this is happening?

If you’ve been feeling this way, you’re not alone.

Being affected by what is happening around you doesn’t mean you’re overly sensitive. But caring about the world doesn’t mean you have to consume everything happening in it.

Your nervous system doesn’t know it’s “just a video”

We now have access to events happening across the world almost instantly.

That can be incredibly powerful. It can help us stay informed, understand experiences outside our own and bring attention to important issues.

But it also means we can repeatedly expose ourselves to distressing images, videos and stories throughout the day.

You might be sitting safely at home, on the train or having lunch while watching something frightening or traumatic happening thousands of miles away.

And then another video appears.

And another.

And another.

Your body can still respond to what you’re seeing.

You may notice tension, anxiety, difficulty sleeping, irritability or an inability to switch off. You might find yourself thinking about particular images long after you’ve put your phone down.

Staying informed and constantly consuming aren’t the same thing

Sometimes we convince ourselves that looking away means we don’t care.

It doesn’t.

There is a difference between being informed and being overwhelmed.

You are allowed to decide how much news you consume.

You are allowed to stop watching graphic videos.

You are allowed to mute certain words or accounts.

You are allowed to decide that you will check the news once a day rather than every hour.

And yes — you are allowed to disconnect from social media altogether if that’s what you need.

Taking a break doesn’t make you ignorant, selfish or uncaring.

Protecting your mental health doesn’t mean you’ve stopped caring about what is happening to other people.

Pay attention to how you’re feeling after you scroll

One useful question to ask yourself is:

How do I feel after spending time consuming this content?

Not just emotionally, but physically.

Perhaps you notice that your chest feels tight.

Maybe you’re struggling to concentrate afterwards.

Perhaps you’re becoming increasingly angry or hopeless.

You might notice yourself reaching for your phone repeatedly because you feel as though you need to know whether something else has happened.

Sometimes we call this doomscrolling: repeatedly consuming negative news even though we can feel that it’s affecting us.

Becoming aware of the pattern gives you an opportunity to interrupt it.

Give yourself permission to create boundaries

You don’t have to choose between knowing everything and knowing nothing.

You could decide to:

• check reputable news sources at particular times rather than constantly refreshing social media

• avoid watching graphic footage

• turn off breaking-news notifications

• unfollow or mute accounts that repeatedly leave you distressed

• avoid checking the news immediately before bed

• put your phone down when you notice yourself becoming overwhelmed

• spend time doing something that reconnects you with the life happening around you.

  
  

These aren’t rules.

They’re boundaries you can experiment with.

Come back to what is happening around you

When the world feels enormous and frightening, it can help to bring your attention back to what is immediately around you.

Go outside.

Move your body.

Speak to somebody you trust.

Cook something.

Listen to music.

Spend time with people you care about.

Notice what you can see, hear and feel around you.

This isn’t about pretending difficult things aren’t happening.

It’s about reminding your nervous system that this moment also exists.

There can be terrible things happening in the world while you simultaneously experience connection, safety, laughter or joy.

You don’t need to feel guilty for that.

Sometimes world events touch something more personal

There may also be times when your reaction feels bigger than the news itself.

A story about violence might connect with something you’ve experienced.

Images of families being separated may bring up grief.

Discussions about discrimination, injustice or identity might connect with experiences you’ve had yourself.

Uncertainty in the world might intensify anxiety that was already there.

Sometimes we don’t immediately understand why a particular story has affected us so deeply.

That’s worth being curious about.

Rather than asking:

“Why am I reacting like this?”

you might gently ask:

“What has this brought up for me?”

You don’t have to process everything alone

Therapy can’t change what is happening in the world.

But it can provide somewhere to explore what those events are bringing up within you.

If recent events have left you feeling particularly anxious, overwhelmed, angry, helpless or emotionally exhausted — or they’ve connected with something from your own experiences — it may help to have somewhere to talk about it.

Sometimes protecting your mental health isn’t about caring less.

It’s about recognising that you are human too.

And you are allowed to care for yourself while caring about the world around you.

KHudsonTherapy

I offer individual counselling and psychotherapy in Hainault, East London and online, providing a warm, non-judgemental space to explore anxiety, difficult emotions, past experiences and patterns that may be affecting you today.

Remember

If something you’ve seen or experienced recently has brought difficult feelings to the surface, you’re welcome to get in touch to arrange an initial consultation.

Looking for a therapist in Hainault? What to consider before choosing a counsellor

Deciding to start therapy can feel like a big step. Deciding who to have therapy with can sometimes feel even bigger.

If you've found yourself searching for a therapist in Hainault, Ilford or East London, you may already have discovered just how many counsellors and psychotherapists there are to choose from.

Different qualifications. Different approaches. Online or face-to-face. Different fees. And lots of profiles telling you slightly different versions of the same thing.

So, how do you actually choose?

Start with how you want to feel in therapy

Qualifications and experience matter, but so does the relationship you have with your therapist.

Therapy asks you to talk about parts of yourself that you may not usually share with other people. You might talk about relationships, family, anxiety, grief, anger, experiences from your childhood or things you've never really said out loud before.

Feeling safe enough to have those conversations matters.

When reading a therapist's profile or having an initial consultation, ask yourself:

Could I imagine talking openly with this person?

You don't have to feel completely comfortable immediately. Therapy can naturally feel unfamiliar at first. But you should get a sense that you will be listened to without judgement and that there is space for you to be yourself.

Think about what you'd like support with

You don't need to arrive at therapy with a perfectly defined problem.

Sometimes the starting point is simply:

"I don't really know what's wrong, but I know something needs to change."

That's enough.

However, it can help to look for a therapist who has experience or a particular interest in the areas you're struggling with.

You might be experiencing anxiety or low mood. Perhaps you're constantly overthinking, struggling with your self-esteem or finding it difficult to set boundaries.

You may notice yourself people-pleasing, avoiding conflict, struggling to communicate your needs or repeatedly finding yourself in relationship patterns you don't fully understand.

Therapy can provide a space to become curious about these patterns rather than simply judging yourself for having them.

Consider the therapist's approach

There are many different types of therapy, and the terminology can sometimes make choosing a therapist feel unnecessarily complicated.

I work integratively, with person-centred therapy at the heart of my approach.

In simple terms, that means I don't believe one way of working suits everyone.

Our sessions are shaped around you.

We may explore what is happening in your life now, but we might also become curious about earlier experiences, relationships and patterns that could be influencing how you respond today.

For me, therapy isn't about sitting opposite someone who tells you what you should do. It is a collaborative process where we explore what's happening together.

Online therapy or face-to-face?

Both can offer meaningful therapeutic support, and the right choice often comes down to what works best for you.

Some people appreciate the convenience of online therapy. There's no travelling, and being in your own environment can make fitting therapy around work or other commitments easier.

Others value physically leaving their everyday environment and having a dedicated space where they can focus entirely on themselves.

I offer face-to-face counselling in Hainault, East London, as well as online therapy, giving clients the option to choose what feels most comfortable and practical.

Ask questions

An initial consultation isn't an interview where you have to convince a therapist to work with you.

It's also your opportunity to decide whether they are right for you.

Ask whatever you need to know.

You might want to ask about their approach, experience, confidentiality, session frequency, fees or what happens if you don't know what to talk about.

A therapist should be comfortable answering questions about how they work.

You don't have to find the "perfect" therapist

It is easy to spend weeks reading profiles while worrying about making the wrong choice.

There probably isn't one perfect therapist waiting somewhere on the internet.

Instead, look for someone appropriately trained and qualified whose approach resonates with you and with whom you feel there is potential to build a trusting therapeutic relationship.

And remember: choosing to have an initial conversation doesn't commit you to starting therapy.

Therapy with KHudsonTherapy in Hainault

I'm Kamile Hudson, an integrative counsellor and psychotherapist offering individual therapy in Hainault, East London and online.

I work with adults experiencing a range of difficulties, including anxiety, low mood, low self-esteem, relationship difficulties, grief, stress, trauma and life transitions. I have a particular interest in helping people explore boundaries, people-pleasing, self-worth and patterns that leave them feeling stuck or emotionally drained.

My approach is warm, collaborative and non-judgemental. Therapy isn't about me telling you how to live your life. Instead, we create a space where you can understand yourself more deeply, recognise patterns and explore what meaningful change might look like for you.

If you're looking for a counsellor in Hainault or considering online therapy, I offer a free initial consultation where we can talk about what brings you to therapy and you can get a feel for how I work.

You don't need to have everything figured out before getting in touch.

Sometimes knowing that you'd like something to change is enough of a place to begin.

AI Cannot Replace Therapy (But It Can Remind You to Book It)

Let us be honest — AI is impressive.

It can generate beautiful images, help draft emails, plan holidays, suggest recipes, and answer questions in seconds. Convenient? Absolutely. Helpful? Often.

But a therapist? Not quite.

AI can provide information, but it cannot truly know you. It cannot sit with you in your pain, notice the subtle shifts in your voice, or gently challenge you when old patterns resurface. It cannot build the kind of relational safety that allows deep healing to take place.

Sometimes AI can offer reassurance, but it may be the quick-fix kind — the emotional equivalent of putting a plaster over something that needs careful attention. Real therapy is not about instant answers; it is about exploration, understanding, and meaningful change.

The therapeutic relationship itself is part of what fosters growth. Being witnessed by another human — someone trained to listen with care, empathy, and skill — is powerful in ways technology simply cannot replicate.

That said, AI does have its place. It can support reflection, spark ideas, and even encourage people to consider therapy for the first time. If AI helps you take that first step towards seeking support, then it has served a valuable purpose.

So use the apps. Enjoy the smart tools. Marvel at what technology can do.

And when it comes to your emotional world — the nuanced, layered, deeply human parts of you — consider giving yourself something AI will never replace:

A real relationship. A real conversation. A space that is entirely yours.

Therapy is not about choosing between technology and humanity. It is about remembering that you deserve care that is personal, attuned, and genuinely human.

If you have been thinking about finding a therapist, or if this post resonates with you, complete the enquiry form below and get in touch.