In just three days, Nepal has seen an overwhelming amount of outrage and upsetting news. Every minute brings a new crisis, whether it’s destruction, death, or some form of violence. In such a tense situation, following distressing news and doomscrolling negative media can cause more harm than what appears on the surface.

Dristy Moktan, a psychosocial counsellor at Fheal, says this can create a state of hypervigilance (extreme alertness), where our mind and body are always on edge, expecting more bad news. This invites mental and physical exhaustion. “Our brains are not wired to process overwhelming content endlessly. When we consume negative news repeatedly, it can heighten our stress response, increase anxiety, and even leave us feeling numb or helpless,” she says.

The effects are severe if one checks their phone immediately after waking up or right before bed. If you need to stay constantly updated, she advises giving yourself at least a 15 to 20-minute gap before using the devices. If not, compassion fatigue takes over, and “our ability to empathise or respond starts to shut down. We might feel detached, hopeless, or powerless to do anything meaningful,” she says. “It isn’t about ignorance or denial, it’s about protecting our emotional well-being so that we can engage with the world more clearly and compassionately,” she adds.

For many young people, this warning feels especially real.

Twenty-year-old Srijana Katuwal admits she can’t stop watching the news, even though it overwhelms her. She says, “I’m not coping well. I remind myself that I’m privileged to be in a safer place, but even then, the trauma doesn’t go away.” She says that her only sources of support right now are talking with friends, crying together, and clinging to her family.

However, for 21-year-old Binu Bidari (name changed), who lives in a hostel in New Baneshwar, there is no need to check her phone to be reminded of the unrest. For the past two days, she and her roommate have been hearing nonstop screams and the sound of gunfire outside. “It is breaking our hearts. Every scream, every shot feels like another life lost,” she says. Talking to family and close ones and updating them regularly has been the biggest source of comfort for her.

Even in such unprecedented times, people are holding onto little hope and support that remains. The term ‘self-care’ can sound overstated, but on days like these, it can be grounding. “A long, cold shower can bring mental clarity. Talking to friends can help release frustration, or even taking a few mindful breaths can make a difference,” counsellor Moktan says.

She also talks about finding “glimmers” in our environment. When our surroundings feel full of triggers, we can find a sense of calm in small things like noticing flowers, listening to music or going through our favourite photos.

People have their own versions of finding that “glimmer”. Sagar Satyal, co-founder of My Emotions Matter, has turned to creating spaces for empathetic listening. Since Tuesday, he has been organising online sessions where young people can process and share their feelings in a supportive environment. On Wednesday, he conducted a session from 5:30 pm to 7:30 pm. Explaining the purpose of the space, he wrote on social media, “If you are looking for a space to give and receive empathy for the feelings we are experiencing right now, you can message me for the Zoom link.”

But beyond peer support, experts caution that the crisis can leave lasting scars.

Rampukar Shah, a clinical psychologist at Kanti Children’s Hospital, says a loss of sense of freedom during a crisis can lead to uncertainty, leading to helplessness and hopelessness. “People who saw big crowds, noise, and vandalism can be traumatised and may have an acute stress reaction. Also, people who see this in the media can get secondary trauma,” he says.

Shah suggests three key steps to care for mental health in such times: First, acknowledge and validate your feelings and thoughts. Second, pay attention to your diet and stay engaged in daily household activities, especially during curfews. Third, for parents, he recommends involving children in teamwork-based tasks to help them cope.