Feeling Scared About the Threat of War? You're Not Alone — And Constantly Checking the News Is Making It Worse

If you've found yourself lying awake at night, heart racing as you scroll through the latest headlines, you are far from alone. Many people are feeling a deep, unsettling anxiety about world events as the UK is named in various threats and for those of us living in a city with such a strong naval and military identity as Portsmouth the fear can feel especially close to home.

Portsmouth has always had a unique relationship with defence and the armed forces. And so when the news is filled with talk of conflict, escalating tensions, or threats to national security, it can land differently for people in this city it can feel like we may be targeted or that we are more vulnerable than others.

If that resonates with you, this post is written with you in mind. What you're feeling makes complete sense — and there are gentle, practical ways to help yourself feel a little more grounded.

Why War Anxiety Feels So Overwhelming Right Now

The world has felt increasingly uncertain with the very real and distressing images of conflict appearing daily in our news feeds, it's no wonder that many people are struggling with a persistent, low-level (and sometimes not so low-level) sense of dread.

For some people, this anxiety connects to something deeper — perhaps a fear of losing loved ones, memories of previous periods of conflict, or a more general sense that the world is not safe. For others, it's a newer feeling, a creeping worry that has grown gradually as the headlines have become harder to ignore.

Whatever your experience, your feelings are valid. Fear in the face of genuine threat is a very human response. The difficulty arises when that fear begins to take over our daily lives — and that's often where the news cycle plays a significant and unhelpful role.

The News Cycle and the Anxiety Loop

Here's something that many people recognise once it's pointed out to them: checking the news repeatedly does not make you feel safer. It usually makes you feel worse.

When we feel anxious, our brains are essentially on high alert, scanning for danger. Checking the news feels like a way of staying informed and in control — if we know what's happening, we can prepare, right? But in reality, the 24-hour news cycle is designed to keep us engaged, and it does this by prioritising the most alarming, urgent, and emotionally charged stories. Each time we check in, we receive another dose of threat-based information, which signals to our nervous system that danger is present and imminent.

This creates a loop: anxiety leads to checking the news, checking the news increases anxiety, which leads to more checking. Over time, this can leave people feeling exhausted, hopeless, and unable to concentrate on anything else. The worry is always there, humming in the background.

Practical Steps to Help Yourself

You don't have to feel like this indefinitely. While it's not always possible to simply switch off anxiety, there are meaningful steps you can take to reduce its grip on your daily life.

1. Set boundaries around news consumption

Rather than checking the news whenever the urge strikes, try designating one or two specific times a day — perhaps once in the morning and once in the early evening — to catch up on headlines. Outside of those times, close the apps, mute the notifications, and give your nervous system a rest. You will not miss anything truly critical by doing this.

2. Be selective about your sources

Not all news sources are equal. Some are more measured and factual; others are deliberately sensationalist. Choosing a couple of reliable, calm sources and sticking to them can reduce the volume of alarming content you're exposed to.

3. Notice what's actually happening in your body

Anxiety lives in the body as much as the mind. When you feel the urge to check the news, pause for a moment and notice what's happening physically. Is your jaw tight? Are your shoulders raised? Is your breathing shallow? Simply noticing these sensations — without judgement — can begin to create a little space between the feeling and the action.

4. Ground yourself in the present

Anxiety tends to pull us into an imagined future full of worst-case scenarios. Grounding techniques can help bring you back to the here and now. One simple method is the 5-4-3-2-1 technique: name five things you can see, four you can hear, three you can touch, two you can smell, and one you can taste. It sounds simple, but it can be genuinely effective at interrupting an anxiety spiral.

6. Limit doomscrolling before bed

The hours before sleep are particularly vulnerable. Avoid checking the news in the last hour before bed, and try replacing the habit with something that calms your nervous system — a book, gentle stretching, or a conversation with someone you love.

7. Be honest with yourself about what you can control

One of the hardest truths about global events is that we have very little control over them. This is painful to sit with. But endlessly consuming information about things we cannot influence does not give us control — it simply keeps us in a state of heightened distress. Gently redirecting your energy towards the things you can influence — your relationships, your immediate environment, your own wellbeing — can be both calming and empowering.

When Anxiety Becomes Too Much to Manage Alone

Sometimes, despite our best efforts, anxiety becomes overwhelming. It can affect sleep, relationships, work, and our ability to find any joy in daily life. If you recognise that your worry about world events — or anything else — has reached a point where it feels unmanageable, please know that reaching out for support is a sign of strength, not weakness.

Talking to someone in a safe, confidential, non-judgemental space can make an enormous difference. A counsellor won't tell you that your fears are silly or unfounded — because they're not. But they can help you explore where these fears come from, how they're showing up in your life, and what might help you feel more settled and resilient.

You Deserve to Feel Safe in Your Own Mind

Whether you're struggling with anxiety about world events, or something else entirely, you're welcome to get in touch for a confidential conversation about how counselling might help. You don't have to keep carrying this alone.