When the News Feels Heavy
Three Things That Help Me Stay Grounded
By Jade Blue
You don't have to work in the violence against women and girls (VAWG) sector to feel the weight of it.
Perhaps you're a survivor. Perhaps you're campaigning for change. Perhaps you're advocating for someone you love. Or maybe you care about these issues and find yourself reading every headline, every report and every update.
Over time, that constant exposure can take its toll. I've realised that staying informed doesn't have to mean carrying everything. These are three things that help me when the news feels like too much.
1. Remember that you don't have to carry every story
When you care deeply, it's easy to feel like you need to read every article, watch every interview and stay on top of every development. The reality is, no one person can hold it all.
Missing a headline doesn't mean you've stopped caring. Taking a break doesn't mean you're letting anyone down. Protecting your own wellbeing means you'll have the energy to keep showing up over the long term.
2. Step away without feeling guilty
It's okay to mute the notifications.
It's okay to leave your phone in another room.
It's okay to spend an evening talking about something completely unrelated.
Choosing moments of peace isn't ignoring what's happening. It's recognising that your mind needs space to process difficult things. Rest isn't the opposite of advocacy. It's part of sustaining it.
3. Don't forget to notice the progress
The hardest stories often receive the most attention. But alongside them are quieter moments of hope.
A survivor who finally felt believed.
A harmful policy challenged.
A community coming together.
A conversation that changes someone's understanding.
Progress can feel slow, but it is happening. Looking for those moments doesn't diminish the challenges - it reminds us why we keep going.
Three Small Things You Could Try Today
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Three Small Things You Could Try Today -
Take a 20-minute news break.
The world won't stop turning if you step away for a little while. Give yourself permission to pause without guilt.
Do one thing that makes you feel like you.
A walk, a favourite playlist, a good coffee, a book, a gym session, baking, gardening or calling a friend. It doesn't have to be productive - it just has to bring you a little joy.
End your day with one hopeful thing.
Write down one thing that made you smile, restored your faith in people or reminded you why change is possible. It might be a kind conversation, a positive story or simply a moment of peace.
There is no right or wrong way to respond to difficult news. Some days you'll feel able to engage. Other days you'll need to step back. Both are okay. Because protecting your peace doesn't weaken your voice. It helps ensure you still have one tomorrow.
