Studying or interning abroad can be one of the most enriching times in your life; new culture, new friends, growth everywhere you look. But then your group chat floods with news alerts, dinner debates get tense, and suddenly, you’re doom-scrolling through global chaos.
Whether it’s elections, war, protests, or climate news, the noise can feel relentless. And the pressure to stay informed and involved? Completely overwhelming.
It’s okay to take a step back.
You’re not ignoring the world, you’re protecting yourself.
Choosing not to engage with every headline doesn’t mean you don’t care. It just means you’re human.
As Leanne Elliott, mindhamok Clinical Lead, puts it:
“It’s not about putting your head in the sand. It’s about choosing how and when to engage in a way that doesn’t drain or destabilise you.”
Everything is heightened when you’re overseas. New customs, new routines, maybe even a new language. Now add political unrest or polarising media and your emotional capacity fills fast.
Don’t let breaking news interrupt your day. Decide when you want to check in, maybe once daily, or just Sundays, and use reliable sources like National Geographic.
Leanne suggests:
“Try the 10/10 rule. Ten minutes of news, then ten minutes of grounding. Go for a walk, breathe, listen to music. Don’t let the news dictate your mood.”
If your feed leaves you hopeless or furious, mute or unfollow. You can still care while protecting your energy.
Follow accounts that inspire: travel, study tips, nature, or art.
Protect spaces like your bedroom or morning routine. Even one group chat can be a safe haven.
Try: “I’m taking a little break from the news for my mental health, do you mind if we change the subject?”
Most people will get it. If not, that’s their stuff.
If you’re feeling emotionally full but don’t want to vent it online, write it down. Journaling gives your thoughts space to land. No filter, no pressure.
When the world feels too big, zoom in.
Leanne recommends:
Sensory check-ins…
Burnout helps no one. You don’t need to consume every headline to prove your empathy.
Leanne reminds us: “You’re allowed to disengage without disconnecting. You can care deeply about the world while still prioritising your own wellbeing.”
Being abroad is already a lot; emotionally, mentally, and socially. You’re learning, growing, and adapting every day. That’s powerful.
You don’t have to carry everything. It’s okay to log off. It’s okay to not have a take. And it’s okay to protect your mental space while still being thoughtful, kind, and informed.
So go ahead, put your mind in a hammock and block out some of that noise.
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