World Mental Health Day

Caring for Ourselves as Queer People When the News Feel Too Much

Today is World Mental Health Day. This year, we’re invited to look at how what feels like a constant stream of bad news can affect our mental health, and how we can take care of ourselves while staying informed.

It’s not always easy. Social media can make it feel like there’s no pause button. The endless flow of updates, opinions, and distressing headlines can leave us feeling overwhelmed. Over time, this can take a real toll, making us feel low, anxious or helpless. You might notice yourself:

• Doomscrolling: pending hours scrolling through upsetting news.
• Feeling helpless: wanting to do something but not knowing how.
• Losing hope: thinking things will never get better, or that your actions don’t matter.
• Feeling guilty: for switching off, even when you need it.

For LGBTQ+ people, this hits close to home. We’re facing a rise in anti-LGBTQ+ rhetoric across media and politics, with direct attacks on our rights, identities and safety. It’s not just upsetting, it’s personal. Many of us feel a deep responsibility to protect our community. That can come with pressure to speak out, show up, and represent, even when we’re exhausted. The rights we have today were hard-won by generations who resisted and demanded change. That legacy lives on and taking a break can feel like letting others down.

Social media can be both a lifeline and a source of harm. It connects us, helps us organise, and offers community, but it also exposes us to hate, trauma and personal attacks. When your feed is filled with both celebration and pain, it’s hard to know when or how to switch off.

But looking after your mental health doesn’t mean you’ve stopped caring. It means recognising that you matter too. In a world, and online space, that demands so much, choosing to rest is an act of resistance. It’s how we stay strong, for ourselves and each other.

Here are some ways to protect your wellbeing during a bad news cycle:

Set boundaries

It’s okay to take a break from the news especially when it targets who you are. Constant exposure to anti-trans headlines or debates about LGBTQ+ rights is draining. If you’re following a campaign or issue, check updates just once or twice a day from trusted sources.

Take phone breaks

You don’t need to be online all the time to stay informed. Try turning off notifications, switching to aeroplane mode, or making certain spaces, like your bedroom or dinner table, phone-free. Time away helps you reconnect with yourself.

Ground yourself

Queer stress is real, even if it’s hard to name. Your body knows when it’s overwhelmed. Try deep breathing, a body scan, or stepping outside for fresh air. These small acts can bring you back to the present.

Seek community

When doomscrolling leaves us feeling hopeless or helpless, seeking out community can be a lifeline. Sharing space with others who understand, reminds us that we belong and that others care too. Even small acts of collective care and action make a difference. Together, we create hope, one step at a time.

Prioritise queer joy

Queer joy is radical. In a world that tries to erase us, celebrating who we are, loudly and unapologetically, is resistance. Dancing at a queer party, making art, dressing in ways that affirm you, these are ways we reclaim space and energy. Joy reminds us what we’re fighting for: lives that are not just safe, but expansive, creative and free.

Make time for rest

Living in a world that marginalises you is exhausting. You don’t need to earn rest, you deserve it. Caring for yourself doesn’t mean you’ve stopped caring about others. It means you’re sustaining yourself so you can keep showing up. Whether it’s reading, gentle movement, nature, crafting or napping, choose what helps you recover.

You’re not alone

At LGBT Health and Wellbeing, our work is rooted in community, care, and collective action. We know that queer people thrive when we’re supported, affirmed, and connected especially in times of crisis.

We offer:

• Spaces to connect, share, and be affirmed:  from peer support groups to social events, we create room for belonging.
• Support that centres queer joy, rest, and care: because wellbeing isn’t a luxury, it’s a right.
• Opportunities to influence change: through advocacy, storytelling, and collective action, we help shape a better future for our communities.

We also offer a helpline for anyone who needs to talk. Whether you’re feeling overwhelmed, isolated, or just need a listening ear, you’re not alone.

• Phone 0800 464 7000
• Livechat lgbthealth.org.uk
• Email helpline@lgbthealth.org.uk
• Open Tuesday, Wednesday, Thursday (12-9pm), Sunday (1-6pm)

Together, we can keep moving forward with strength, compassion, and care.