When you hear or watch news about war and conflicts, it’s normal to feel worried, sad, or overwhelmed. Mindfulness can help you manage these tough emotions. After hearing distressing news, pause for a moment and take a few slow, deep breaths. Notice how your body feels, maybe your heart is beating faster or your shoulders are tense.

Gently bring your attention to the present moment by focusing on your breath or the sensations around you, like the feeling of your feet on the ground. Remind yourself that it’s okay to feel upset, and try to offer yourself kindness, just as you would to a friend. If you need to take a break from the news and do something calming, like listening to music or going for a walk.

Mindfulness helps you stay grounded and take care of your well-being, even when the world feels heavy.