Dear Anna,

I’m a 29-year-old single woman, and lately, dating has become more stressful than exciting. Every day, I’m bombarded with news about global challenges—climate disasters, political unrest, and economic uncertainties—which leaves me feeling anxious and overwhelmed. When I go on dates, I often find myself distracted and gloomy, making it hard to be truly present with the person in front of me. I want to form meaningful connections, but it seems like the weight of the world is clouding every moment. How can I strike a balance where I can engage in new relationships without letting global crises drain my energy?—Wishing for Hope Yet

Dear WHY,

Your feelings are completely valid. It’s a distressing and confusing time. When every day brings fresh horrors and suffering from every corner of the globe, it’s natural to feel weighed down by anxiety, even if you’re not trying to make small talk over beer and boneless wings. 

Research consistently shows that excessive exposure to distressing news not only heightens our anxiety and stress levels but can also lead to longer-term issues like depression, despair, and helplessness.

Not only that, but, according to the American Psychological Association, repeated exposure to traumatic news events can lead to “compassion fatigue”—a state where the constant awareness of global suffering leaves us emotionally depleted and less capable of empathizing with others. This phenomenon not only affects our personal mental health but can also impair our ability to engage meaningfully with our communities, loved ones, and yes, potential dates.

So, what can we do to protect ourselves while still being responsible and informed citizens? First, we must set boundaries around our news consumption. Ask yourself—truly—how much do you need to know? Does doom-scrolling Twitter make you a better person? Does it lead you to take action? The answer is, likely, hardly ever.

Consider scheduling specific times for checking news/social media—perhaps once a day—rather than having it constantly accessible. This practice can help mitigate the impact of continuous negative stimuli. When you feel that itch to scroll, many experts also recommend engaging in activities that foster a positive mindset, such as a short mindfulness meditation, exercise or going outside, or texting a loved one instead. These practices can help recalibrate your emotional state, offering a counterbalance to the relentless tide of gloom.

Another actionable step is to diversify the sources and types of media you consume. Try to incorporate uplifting stories, educational content, or podcasts that inspire you. I signed up recently for the daily newsletter, Good Good Good, which has been helpful in countering some of the distressing news of late.

Ultimately, limiting your exposure to negative news is not about being uninformed—it’s about preserving your mental health so that you can engage with the world in a more balanced and resilient manner. As you protect your well-being, you’ll find yourself better equipped to handle challenges and contribute positively to the issues that matter most.

Another tip is to communicate openly with your potential dates about your state of mind. You don’t need to share every detail, but expressing that you’re feeling overwhelmed by the world right now can foster understanding. Chances are, they might be feeling similarly, and this common ground can actually deepen your connection. Mutual support in times of global stress can be a powerful bond.

Make sure you’re taking time for yourself beyond dating. Whether it’s exercise, cooking homemade meals, a hobby, or simply taking a walk in nature, nurturing your mental and physical health will not only improve your overall well-being but also help you bring your best self to your relationships. Remember, you deserve to feel balanced and strong even amidst uncertainty.

It might also help to reframe how you view dating during these challenging times. Instead of focusing on the relentlessness of global crises, try to see each date as an opportunity to create a little oasis of connection and warmth. This isn’t about ignoring reality—it’s about carving out moments of joy and genuine human connection that can sustain you when things get tough. Think of it as building your own small sanctuary, where each conversation and shared laugh becomes a reminder that hope exists even in dark times.

Lastly, consider joining communities or groups that are doing meaningful work. As environmentalist Bill McKibben has long said, when people ask him what’s the most significant thing you can do (for the climate, in this instance): “Stop being an individual; join something.”

Get involved in causes you care about. Join a local club, initiative, or volunteer group—connecting with like-minded people can reinforce your resilience. Knowing you’re not alone in feeling overwhelmed—and that others are working hard to do good in the world—can make a real difference. As Rebecca Solnit said recently, “The fact that we cannot save everything does not mean we cannot save anything and everything we can save is worth saving.” 

Remember, dating isn’t just about finding romance; it’s about rediscovering yourself and the light you bring to the world, even when it feels dim. You’re navigating an incredibly challenging landscape, and every step you take towards building healthy, supportive relationships is a victory.

Anna Pulley is a syndicated Tribune Content Agency columnist answering reader questions about love, sex and dating. Send your questions via email (anonymity guaranteed) to redeyedating@gmail.com, sign up for her infrequent (yet amazing) newsletter, or check out her books!

This column originally appeared on The Chicago Tribune.