Published by Nora Thomas
If you feel like recent months have been filled with bad news, you’re not alone. With inflating prices and a tough job market, it can be hard to stay positive. We’re watching our neighbors struggle, and can even find ourselves struggling.
The truth is that the news can give us all tunnel vision to negativity. Being mindful about how we absorb news and take care of ourselves can help ground us and bring some optimism back. Here are 7 ways we’ve found to bring hope when times are hard.
1. Take Social Media Breaks

53% of adults get their news from social media now, according to PEW research from September 2025. It’s at the tip of our fingers and can keep us informed without the need to sit down to watch a news segment or read the newspaper. However, news is then absorbed less intentionally. While quickly checking social media throughout our busy days, we are bombarded with doom-ridden headlines. In fact, research shows that “news-related social media posts using negative language are re-posted more, rewarding users who produce negative content” (Watson et al, 2024).
Researchers have found a direct correlation between the frequency of news consumption and emotional distress. On the contrary, the emotional distress correlation was not found with viewers who engaged with more traditional news sources. Social media is unique in the way that it promotes negative and dramatic headlines to get more views, clicks, and reposts.
Professionals argue that it’s important to practice “media dietary restrictions” when engaging with news. When things seem overwhelming, consider taking a break from social media, reducing the amount of news that shows up on your feed, or engaging with news in a more traditional, intentional way.
2. Develop a Routine That Works For You
Routines are proven to create a sense of calm and reduce stress and anxiety. They create stability and predictability, which is especially helpful in times of uncertainty. Sticking to a routine takes a lot of decision-making out of the day and reduces variability that can cause stress. Doing this also allows us to use energy for bigger, more difficult decisions. Additionally, strong routines can create better eating and sleeping habits. This will improve overall health and thus the ability to respond to stressful news.
When developing a routine, start small with a few goals you’d like to meet. From there, you can adjust what isn’t working and add on. According to Mental Health America, a healthy routine should prioritize a nutrition-rich diet, exercise, and sleep. You won’t notice a change immediately, so make feasible changes, be flexible, and give yourself grace. Sticking to a routine is difficult at first, but it can make it much easier to deal with difficult or negative things that come up.
3. Make Room For Big Feelings
When news feels doom-ridden, it is easy to shut down or push away negative feelings. This makes us feel better in the short term, but actually hurts in the long run. When big feelings go unaddressed, they can bubble up and intensify. Addressing feelings as they come up helps to process, build resilience, and develop emotional strength. Researchers found that individuals who accept their negative feelings experience fewer negative emotions when daily stressors arise. This is critical when things feel overwhelmingly negative. When hard things come up, it’s unnatural to force feelings down and continue with the day. Practice allowing yourself to process negative emotions with no judgment for any feelings that arise. Lean on friends and community groups and speak up about the things that matter to you.
4. Make Time For The People And Things That You Love
Keeping up with life while processing negative news can be completely exhausting. Even when it seems impossible, it is so important to make time for the people and things you love. Prioritizing these things will improve your mood, mental health, sense of community, and energy.
Surround yourself with the people you love. This is your support system. When times get hard, it’s so important to be able to lean on one another and talk through it. Instead of festering in the negativity, talk it out and let some of it go. According to Psychology Today, spending time with a friend can boost confidence and self-esteem and lower stress. Being there for one another is also how we nurture our community.
Just like friendship, making time for activities you love can also boost your mood. It doesn’t matter what the activity is – doing something you enjoy can have great physical and mental benefits. Engaging in hobbies lowers blood pressure and stress and increases physical and psychological function. Furthermore, hobbies are a great way to find community in people with a shared interest. Practicing what you love is a form of self-care and helps to recharge. Add something that makes you happy to your routine.

5. Find The Good

When things seem hopeless, it’s critical to remember that news companies benefit from sharing dramatic headlines because they get more attention. Just because it’s not in your daily news feed doesn’t mean there aren’t positive things happening. If there is a specific issue you care about, other people in your community are bound to care about this issue too! Matthew Price, psychology professor at the University of Vermont, says “to guard against patients becoming overwhelmed, and developing a sense of learned helplessness, psychologists can encourage them to become more proactive in healthy ways on the issues that matter to them.”
Look into the issues that matter to you, and find the good that people and organizations are already doing. Just knowing that people are working for good can boost a sense of hope, but this also opens up opportunities to get involved.
6. Volunteer

Think of finding the good as step one, and volunteering as the follow-through. Not only does volunteering create a positive impact in the community, but it also has great benefits for the volunteer.
Research shows that volunteering improves general well-being and quality of life, especially for older adults. Participating in volunteer work regularly keeps your body and brain active and allows participants to find purpose, using their skills for things that matter to them. Furthermore, volunteering reduces stress and increases positive feelings, benefiting both physical and mental health.
Volunteering also has positive social impacts. Engaging in volunteer work expands social networks and social skills and provides a strong sense of community.
When things feel dark, volunteering can boost your sense of hope by showing you how many people in your community care.
7. Give Back

Giving back in any form can improve health and happiness. There are scientifically proven benefits for the mind and body. Giving releases chemicals in the brain associated with good mood and sense of pleasure, including dopamine, serotonin, and oxytocin. Giving lowers blood pressure and cortisol levels, a chemical associated with stress. Plus, giving provides a sense of agency, warms our hearts, and deepens our community connections.
Giving back can look like so many different things. Donations make a huge difference to non-profit organizations, big or small. Volunteering, whether it’s once in a blue moon or every week, is also incredibly impactful.
You can still give back even if you don’t have time or money to spare! Consider contributing by starting conversations and spreading awareness about important issues or organizations. Giving back doesn’t need to be a grand action that saves the world! Expand your perspective and give back in small acts of kindness, like making a meal for a neighbor, holding the door open, or just spreading some positivity. Things like these will make you feel better and make your community stronger.
Find optimism!
Finding your community and prioritizing things that make you happy can make a world of difference when it comes to dealing with negativity and maintaining optimism.
If you want to get involved in food access, We Don’t Waste always has opportunities available.







































