There's a lot of things that have helped me, so I guess I'll just dump some of that here.

First of all, make sure that you keeping up to date is deliberate, and consensual. News should not unconsensually cram itself into your eyeballs. Try out an RSS reader to keep what would be newsletter subscriptions or social media feed scrolling for the news in one single app that isn't part of your other online activities, or keep relevant news sites bookmarked rather than followed or subscribed to.

When you feel you want to be more informed about what's currently going on, you can then chose to be so without it happening at times you're not ready for it.

Eliminate redundant media. So much of the media we consume isn't truly new to us, whether that's following people you already agree with then just liking all their posts, or reading news articles about something you already know about, just because they drop a very tiny morsel of additional information in there, burying the lead, so you have to constantly come back again and again to be truly up to date.

If you're reading an article, watching a video, or scrolling social media, and you realize that what you're reading is something you already know, that should be a sign to stop and take a break for a while, so the news cycle can progress further, rather than you very closely following its every little step. This is something that can take some mental training before you eventually get it down, so just try to be more aware of what you're consuming when you consume it.

A lot of the news we see can also be something that, while technically interesting or engaging, simply doesn't matter to us or our ability to impact others around us. Like how a TV station might show you a sad story about someone who had something bad happen to them at some time in some random small town you've never heard of. Sure, it's news, but do you really need to know about that? Is that keeping you sane and energized for what comes next?

And speaking of being energized: do shit. If you care about politics and there's a local rally or protest march, go to it. If you have a local rights organization that does outreach work, volunteer. If you can phonebank for a political candidate you like, make a few phone calls in your spare time.

I particularly like this quote from Joan Baez, which is "Action is the antidote to despair." Even if you have a healthy diet of media consumption, are up to date without feeling overwhelmed, and are generally a well-informed individual, you can always still feel that nagging feeling that things aren't changing.

You've done everything you can to know what's going on, and yet what's going on isn't getting any better. There's no point being informed if it doesn't help you, your community, or the world at all, so when you're able to, do literally anything you can to make even the smallest difference using what you know. If someone says something you don't agree with politically, ask them why they believe that and use what you just learned from current events to back up your opinion. Who knows, they might change their mind.

I was ecstatic when Zohran Mamdani won the Democratic primary in NYC, but I was even happier because after I'd informed myself about the race, his policy positions, and what prior mayors had done so terribly wrong, I had phonebanked for him, and was in a small way, somewhat responsible for that success. And can you guess how much less despair I feel when I see things in the world imploding around all of us now?

Doing anything can make you understand how much of an impact you can have just as an individual, and that makes any bad news infinitely less damaging to your mental health. That said, don't feel bad when you can't, we're all people, and we have our limits and responsibilities.

And even without all that, the best advice I can give you is to just be aware of scale. We live in an age where problems well outside our control are something we're aware of all the time. If something is a problem, sure, be aware of it, but don't beat yourself up over how little you're capable of doing as an individual. It's like when recycling was proposed as a responsibility of individuals rather than corporations, and now people feel bad for throwing out the plastic waste that the corporations made.

Don't doomscroll, reduce pointless media, take action where you can, and don't beat yourself up when things don't change overnight. Just do what you can. You've got this.