In today’s world, it can feel like there’s always another heartbreaking headline or distressing global event. When you and your partner are navigating these difficult times together, it’s important to provide support while also maintaining personal boundaries to protect your own mental well-being. Here’s how you can balance staying informed, being there for each other, and preserving your emotional health.

Acknowledge Each Other’s Feelings

Everyone processes distressing news differently. One of you may feel overwhelmed and need to talk about it, while the other may prefer to step away from the negativity. Create space to acknowledge and validate each other’s emotions without judgment. Instead of trying to “fix” their feelings, simply listen and reassure your partner that their emotions are valid. Make it a habit to ask each other, “How are you holding up?” This creates space for open conversation while also allowing you to gauge when your partner needs extra support or when you both need to take a step back from distressing topics.

Set Boundaries Around News Consumption

Constant exposure to distressing news can take a toll on mental health. The human brain is not designed to see and know about the disasters in communities beyond its immediate space. Have a conversation about how much news you each want to consume and what your limits are. Some ideas for setting boundaries include:

• Designating certain times of the day to check the news rather than doomscrolling constantly.
• Choosing reputable sources rather than sensationalized media.
• Mutually agreeing to take breaks from discussing heavy topics when needed.

Respect Different Coping Styles

One partner may cope by seeking action—volunteering, donating, or engaging in activism—while the other may need to disengage to preserve their emotional energy. Support each other’s coping mechanisms and find ways to compromise. If your partner wants to discuss world events often and you need space, let them know it’s okay to talk to friends, therapists, or online communities instead.

Prioritize Self-Care Together and Individually

Difficult news can drain both of you emotionally, so practicing self-care is crucial. Find small ways to bring joy into your relationship:

• Take breaks to do enjoyable activities together, like going for a walk, cooking a favorite meal, or watching a lighthearted show.
• Encourage each other to engage in individual self-care, whether that’s meditation, journaling, or spending time in nature.
• Establish “worry-free zones” where you focus on relaxation instead of stressful topics.

Remember: You Don’t Have to Carry Everything Alone

It’s easy to feel helpless when the world seems overwhelming, but you and your partner don’t have to bear the weight of it all. Support each other, seek outside help when needed, and focus on what you can control. You can be there for each other without sacrificing your own emotional well-being.

By finding the right balance between staying informed and maintaining personal boundaries, you and your partner can navigate difficult times together without becoming consumed by stress. The key is open communication, respect for each other’s needs, and prioritizing your emotional health as a team.