When the World Feels Like It’s Falling Apart: How to Protect Your Mental Health in Times of Terrible News

When devastating news breaks, such as a terror attack, war, rising antisemitism, or acts of violence against innocent people, it can feel as if the ground beneath us shifts. Even if the event happened far away, the emotional impact can be immediate and intense. The recent attack in Bondi Beach is one of those moments that pierces a sense of safety many of us rely on, especially for Jews in Israel and abroad, but also for anyone exposed to human cruelty through the news.

Many people describe feeling shaken, helpless, angry, or numb. Parents often carry an additional burden: How do I stay strong for my children when I don’t feel strong myself?

This article is about exactly that.It offers understanding, grounding, and practical ways to protect your mental health without turning away from compassion or reality.

When the World Feels Unsafe: The Emotional Impact of Terrible News

Terrible news doesn’t just inform us. It impacts our emotional system. Acts of terror or violence can unsettle our basic sense of safety and stability, making the world feel suddenly less predictable. When such events are rooted in hatred or antisemitism, they may touch deeper layers of vulnerability that go beyond the immediate situation, shaped by personal experiences and collective history. Even from a distance, these events can evoke strong emotional and bodily reactions, reminding us how deeply safety and belonging are woven into our sense of well-being.

From a systemic perspective, this reaction makes sense

. We are not isolated individuals; we are connected to families, communities, histories, and collective identities. When something violent happens, especially when it targets a group or echoes familiar patterns of hatred, it affects more than our thoughts. It affects our sense of belonging, safety, and trust.

From a trauma-informed perspective, these reactions are not signs of weakness. They are meaningful responses to perceived threat. Our nervous system is designed to keep us safe, and when it detects danger, even indirectly, it reacts.

You might notice a heightened alertness, difficulty concentrating, intrusive thoughts, or a strong emotional response that feels disproportionate. None of this means you are “overreacting.” It means your system is responding to threat.

What You Might Be Feeling and Why It’s Normal

After exposure to disturbing news, many people notice changes in themselves. You might feel more anxious, restless, or on edge. Sleep may become lighter, thoughts more intrusive. Some people feel emotionally numb or disconnected, others experience irritability, sadness, or sudden waves of fear. Parents often notice a heightened sense of responsibility or worry about their children’s safety.

Children may react differently depending on age and temperament. Some ask many questions. Others withdraw, become clingier, or show behavioral changes such as irritability, nightmares, or difficulty concentrating. These reactions can appear immediately or days later.

These are not signs of weakness. They are signs of a nervous system trying to process danger without having direct control over it.

In systemic work, we understand symptoms as signals. Individual reactions are always connected to context. When the larger world feels unsafe, our inner world mirrors that instability. Your emotional reactions are trying to tell you something: I need safety, grounding, and connection. When we respond with self-criticism or pressure (“I should handle this better”), distress often increases. When we respond with curiosity and care, regulation becomes possible.

How to Protect Your Mental Health Without Shutting Down

One of the biggest challenges is finding balance: staying informed without becoming overwhelmed.

Limit exposure intentionally.Constant news consumption keeps the nervous system in a state of threat. Choose specific times to check the news and avoid endless scrolling, especially before sleep. Repeated exposure rarely increases understanding, but often increases fear.

Ground yourself in the present.When the mind spirals into fear, gently bring attention back to what is concrete and safe right now. Notice your breath, your feet on the floor, the sounds around you. Small grounding practices signal safety to the body.

Stay connected.Talk to people you trust. Shared processing reduces isolation and helps contain overwhelming emotions.

Allow emotions without feeding them.Saying “This scares me” or “This makes me angry” brings clarity and reduces inner chaos. Emotions that are named are easier to carry. Let the feelings move through you without replaying images or stories over and over. Emotions need acknowledgment, not amplification.

Remember what is still stable.Even in terrible times, there are constants: people who care, routines that ground you, values that guide you. Reconnecting with them restores balance.

From a systemic lens, these steps help stabilize your part of the system, and that stability inevitably influences the people around you, especially children.

How to Talk to Children About Terror, Violence, and Hatred

Children often sense more than we think. Even if they don’t watch the news, they notice tension, whispers, and emotional shifts. Silence can be more frightening than honest, contained conversation. There is no one right way, but some principles help.

Follow your child’s lead.Find out what they already know and how they feel. Avoid overwhelming them with details they didn’t ask for.

Use age-appropriate language.Younger children need reassurance more than explanations. Older children may need context, but also space to express fear or anger.

Validate feelings, not fears.Saying “It makes sense to feel scared or sad when we hear about things like this” helps children feel less alone with their feelings.

Model regulation.You don’t need to hide your emotions, but show that feelings can be handled. Children learn more from how we cope than from what we say. Taking breaks from the news, staying calm, and asking for support teaches resilience.

Offer safety without false promises.Instead of saying “Nothing bad will happen,” focus on what does help: “There are many people working to keep others safe,” and “We are here together.”

Reinforce connection and values.Moments of closeness, kindness, and care counterbalance what children see in the world.

Children don’t need parents who have everything under control. They need parents who can stay present, even when things are hard.

Staying Compassionate Without Becoming Overwhelmed

Caring deeply about others’ suffering is a strength, but it needs boundaries. You can hold compassion without carrying the full weight of the world. You are allowed to step back, to rest, to feel moments of joy, even when terrible things happen.

If you notice that the news is overwhelming you, that fear or numbness lingers, or that conversations with your children feel too heavy to hold alone, consider reaching out to someone you trust. We are part of many interconnected systems: family, community, history, society. We don’t need to process everything alone. Strength comes from connection, not endurance.

And sometimes, putting the phone down, stepping outside, and breathing deeply is exactly the act of strength your system needs. It’s okay to step back from the news for a while. It’s okay to focus on your immediate circle. It’s okay to choose moments of lightness. Protecting your mental health is not indifference. It’s what allows you to remain present, caring, and responsive over time.

A Gentle Closing Thought

If the world feels heavy right now, you are not broken. Your reactions make sense. Staying mentally healthy in difficult times means listening to your limits, staying connected, and allowing yourself moments of safety and rest. Sometimes, protecting your mental health starts with one simple decision: to pause, to breathe, and to take care of yourself, even while the world feels uncertain.