Feeling Anxious About The News? How To Protect Your Mental Health, Experts Advise

(MENAFN- Khaleej Times)

From managing anxiety and loud disturbances to limiting doomscrolling, psychologists share practical ways to stay calm during uncertain times

• PUBLISHED: Mon 2 Mar 2026, 4:40 PM

• By:
• Waad Barakat

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As regional developments continue to dominate headlines, the constant flow of updates, alerts and social media discussions may take a psychological toll.

Mental health experts say that while staying informed is important, continuous exposure to distressing news can keep the body in a prolonged state of stress, even when individuals are physically safe.

Why anxiety feels constant

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Dr Jane Halsall, chartered counselling psychologist at The Cornerstone Clinic Dubai, said repeated exposure to worrying information activates the brain's threat system.

“Constant exposure to distressing news creates a state of anticipatory anxiety where the body prepares for danger and remains in a heightened state of alert,” she explained.

This can lead to racing thoughts, irritability, sleep disruption, poor concentration, and physical symptoms such as headaches.

“When people hear explosions, sirens, or receive emergency-related updates, the nervous system interprets this as ongoing danger,” she said.“For many, the distinction between news and lived threat begins to blur, leading to prolonged worry and emotional exhaustion.”

However, she stressed that such reactions are normal.

“These responses are your brain's way of trying to keep you safe in an unpredictable environment.”

Managing distress in real time

With residents in parts of the UAE waking up to loud sounds as defence systems intercept aerial threats, Dr Saliha Afridi, clinical psychologist and founder of The Lighthouse Arabia, said managing the body's immediate reaction is key.

“There are no techniques that will make loud and frightening sounds feel pleasant,” she said.“The goal is to be realistic, reduce the startle response, and regulate the body as often as possible.”

One strategy is mental preparation

“Expect that you may hear loud noises. When you anticipate them, the reaction shifts from 'oh no' to 'there it is', which reduces nervous system activation.”

After a sudden noise, she recommends extending the exhale.

“Inhale normally, then exhale slowly for six to eight seconds. Repeat three to four times.”

Grounding the body through physical pressure can also help.

“Press your feet firmly into the ground, grip the arms of a chair, or cross your arms over your chest and apply gentle pressure. Downward pressure helps stabilise the nervous system,” she said, adding that weighted blankets can have a similar effect.

Afridi also suggested using consistent background sound, such as white noise, a fan, or calming music, to soften the impact of sudden noises.

Movement throughout the day is equally important.

“Stress energy needs to be released. Gentle stretching, shaking, tapping, or light exercise helps regulate the nervous system,” she noted.

She also encouraged residents to seek support early rather than waiting until they feel overwhelmed, noting that many clinics now offer online appointments.

The hidden impact of doomscrolling

Even outside moments of immediate stress, experts say, constant news and social media exposure can keep anxiety levels elevated.

Rahaf Kobeissi, founder of Rays Your Mental Health, explained that the body reacts to online content as if the threat is happening in real time.

“Your nervous system doesn't know the difference between a threat you're reading about and one that's happening to you,” she said.“Every headline and notification is processed by your body as immediate.”

People often stay glued to their screens out of fear, a need to feel prepared, or concern for loved ones, but this can increase emotional strain.

Instead, she recommends setting clear boundaries, such as checking updates at specific times, muting accounts that increase anxiety, and keeping phones away during the first and last hour of the day.

“How you start and end your day shapes your emotional baseline,” she said.

Afridi also advised residents to be intentional about how they engage with social media.

“It is normal to want to stay informed,” she said.“But if you are already feeling on edge, it is important to put guardrails around your exposure.”

Her recommendations include:

. Preparing mentally before opening social platforms and avoiding them before sleep or important meetings

. Checking in with your body first and avoiding scrolling when already tense

. Waiting for official confirmation before sharing information

. Being mindful of emotional contagion and sharing facts rather than fear

. Limiting social media to specific times and focusing on the present the rest of the day

Maintaining routine is another protective factor. Regular sleep, meals, movement and small daily rituals help signal stability to the brain during uncertain times.

When to seek professional help

While temporary worry is expected, experts say support should be considered if anxiety begins to interfere with daily life.

Warning signs include persistent sleep problems, difficulty concentrating, withdrawal from others, increased irritability, or relying on behaviours such as excessive scrolling, overeating or alcohol to cope.

“You don't need to be in crisis to ask for help,” Kobeissi said.“Functioning is not the same as coping or thriving.”

Halsall added that early support is a proactive step, especially for those experiencing panic attacks, intrusive fears or ongoing distress.

For those with past trauma or conflict experience, Halsall noted that current developments may trigger trauma-related responses.

“When a place that has been experienced as safe is suddenly associated with missile activity or emergency alerts, the nervous system can react as if past danger is happening again,” she said.

Possible reactions may include flashbacks, heightened startle responses, vivid dreams, emotional numbness, irritability or sudden waves of fear.

“This is not regression,” she explained.“It is the nervous system recalling previous threat memories. Trauma is stored in the body as well as the mind.”

She advised residents to recognise what may be happening and respond intentionally.

“Ask yourself whether your reaction is linked to past experiences or the current situation. Awareness helps you move from automatic reactions to intentional coping.”

Grounding techniques, limiting media exposure, maintaining routine and staying connected to supportive people can help anchor individuals in the present.

Trauma informed therapy can also be highly effective in reducing reactivity and restoring a sense of control.

“Seeking support is not a sign of weakness, it is an act of strength and self protection,” she said.

Experts say structure, reliable information and community support play a key role in maintaining emotional resilience during periods of uncertainty.

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