Anxiety from following news about Turkey while living abroad is more common than you think. Learn the signs, the effects on family and practical ways to cope.
You pick up your phone the moment you open your eyes in the morning. The day is only just beginning in the city where you live, but hours ago something has happened in Turkey: an economic development, news of a natural disaster, an argument, an incident in the city where your family lives. Over breakfast you check news sites, social media and the family WhatsApp groups. You go to work, but part of your mind is always elsewhere. When you get into bed in the evening, you are scrolling again. Anxiety about the news from Turkey is a burden that many people living abroad carry without ever naming it. In this article we look at why following events from a distance can be so draining, which signs deserve attention, how it affects family and relationships, and concrete ways to build a more balanced news habit. This article does not advocate any political view; our subject is not the content of the news, but the effect on our mental health of the relationship we build with it.
What Is Turkey News Anxiety?
Turkey news anxiety is not a medical diagnosis. It is the phrase we use to describe the state of someone living abroad who feels a need to follow developments in Turkey constantly, and who ends up feeling restless, helpless, angry or burnt out as a result.
Psychology has concepts that come close to this. One is "doomscrolling": the behaviour of endlessly scrolling through negative news. Another is "vicarious stress": even if you do not experience an event directly, watching it constantly on a screen can create a similar state of alarm in your body and mind.
Living abroad adds another dimension to this. You are physically in another country, but emotionally you are still part of Turkey. Your mother, your father, your siblings and your friends are there. Every development there is not "news from a far-off country" for you; it is the daily life of the people you love. On top of that, there is often very little you can do. This state of "caring a great deal but being able to influence very little" is one of the main sources of the anxiety.
What Are the Signs of News Anxiety When You Live Abroad?
Following the news is not a problem in itself. Being informed, staying connected with the homeland and understanding what your loved ones are going through are natural needs. The problem arises at the point where following the news begins to wear you out rather than nourish you. You can watch for the following signs:
Emotional signs
- Tension, anger or sadness that lingers for a long time after reading the news
- Feelings of guilt along the lines of "Here I am living comfortably while they..."
- A sense of helplessness and hopelessness
- Reduced tolerance for small things
Thinking-related signs
- The mind constantly building worst-case scenarios
- Catastrophic thoughts about family: "What if something happens to them?"
- Difficulty concentrating on work, lessons or playing with the children
- Turning the same topics over and over in your mind during the day
Behavioural signs
- Checking news apps and social media often during the day, without noticing you are doing it
- Scrolling through the news on your phone until late at night
- Withdrawing from events and social relationships in the country where you live
- Conversations with family and friends always turning into discussions of current affairs
Physical signs
- Difficulty falling asleep or waking often
- Tightness in the chest, stomach trouble, headaches
- Constant tiredness and low energy
Experiencing some of these signs does not mean there is something wrong with you. But if they have been going on for a long time and are narrowing your daily life, it may be time to review your news habits.
Why Is Following Events from a Distance So Tiring?
There are several reasons why anxiety about the news from Turkey can be more intense for people living abroad.
A reduced sense of control. When you live in Turkey and something happens, you look around you, see how people are reacting and notice that daily life goes on. From a distance, all you have is the picture on the screen. And the screen very often shows the most striking and most frightening part of events. Because you cannot see the calm flow of daily life, your mind may perceive the situation as worse than it is.
The time difference. The news may land in the middle of your night or during your working hours. For someone in Canada or Australia, an important development in Turkey can fall during their sleeping hours. This can lead to giving up sleep so as not to "miss" the news.
Guilt and survivor feelings. Especially in difficult times, the thought "I'm here and safe, while they are over there" can turn into heavy guilt. A person may not feel they deserve to relax or enjoy themselves. Following the news constantly can become an unconscious way of saying "I'm with them."
A need to belong. Following the news makes you feel that your link with the homeland continues. For some people, cutting back on it feels like breaking away or becoming "estranged". This is why stopping is hard.
The way social media is built. Apps are designed to hold your attention for a long time. Content that stirs up anger and fear usually gets more engagement. This can cause your feed to become more and more tense.
Having no one to share the feeling with. Your colleagues or neighbours in the country where you live may not be aware of what is happening in Turkey. While you are shaken inside, life around you carries on as usual. This can deepen the feeling of loneliness. You can find more on this in our article on loneliness abroad.
The Effect of News Anxiety on Family, Relationships and Children
Turkey news anxiety can affect not only the individual but everyone in the household.
Couple relationships. While one partner follows the news very closely, the other may want to keep their distance. One may say "How can you not care?" while the other says "I don't want to talk about this at home any more." This difference can turn into misunderstanding and arguments. In mixed-nationality marriages, a partner who cannot fully grasp the emotional weight of developments in Turkey can create an additional sense of loneliness.
Children. Children read their parents' tension less from words than from facial expressions, tone of voice and the atmosphere at home. When negative news is constantly on the television or phone, a child can sense the anxiety even if they do not understand what is happening. Some children may develop a one-sided perception such as "Turkey is a dangerous place", which can make it harder for them to stay connected to their roots.
Communication with family. Video calls with family in Turkey can gradually turn into discussions of current affairs. If views differ, these conversations can lead to tension. Yet these calls are valuable opportunities to ease longing and strengthen the bond.
Work and social life. Difficulty concentrating, sleeplessness and constant tension can harm work performance and social ties in the new country. A person may feel they cannot fully "take part" in the life where they live.
Watching the news does not protect your loved ones; but looking after yourself helps you stand more firmly beside them.
What You Can Do to Cope with Turkey News Anxiety
The aim is not to cut yourself off from current affairs, but to build a healthier relationship with them. You can try the following steps, adapting them to yourself.
1. Observe your news following for a week
First, notice what you are doing. For a week, note how many times a day, at what times and from which sources you read the news. Your phone's screen-time feature can help with this. After each session, rate how you feel on a scale of 0 to 10. Most people are surprised to see how frequent and automatic their following is.
2. Set news times
Create two or three fixed "news windows" during the day. For example, 15 minutes at lunchtime and 15 minutes after dinner. Try not to open news apps outside these times. Not reading the news as soon as you wake up, or in the hour before bed, is especially important for your sleep and for how your day starts.
3. Simplify your sources
Instead of following everything on social media, choose one or two sources you trust. Consider muting accounts that gather engagement through anger and fear. Turn off notifications; read the news when you choose to, rather than letting it find you at every moment.
4. Set up a "trust channel" with family
A large part of catastrophic thinking comes from not knowing whether your loved ones are all right. You can agree with your family that they will send a short "we're fine" message when something significant happens. That way, you may feel less need to research the details every time there is news.
5. Make room in family calls for topics other than the news
Keep at least part of your video calls free of current affairs. Talk about the children's school, recipes, old memories, the flowers in the garden. Saying "Let's not talk about politics and the news tonight, let's just enjoy catching up" is not rude; it is a boundary that protects the relationship.
6. Turn helplessness into action
If there is something small and concrete you can do, do it: donating to a reputable aid organisation, calling someone you care about to ask how they are, taking part in a solidarity event in the Turkish community where you live. Small actions can ease the feeling of helplessness. But also remember that not everything is your responsibility.
7. Calm your body
If you notice tension in your body after reading the news, do a few minutes of slow breathing: breathe in for four seconds and out for six. A short walk, a shower or some stretching can also help bring the alarm state down.
8. Put down roots where you live, too
One of the strongest ways of putting some distance between yourself and the news is to enrich the life you have where you are. A course, a sports group, volunteering or a small chat with neighbours gives your mind places to hold on to other than developments in Turkey.
When Should You Seek Professional Support?
You might consider seeking support from a mental health professional in the following situations:
- If you have tried to cut back on following the news but have not managed to
- If sleep problems, intense anxiety or low mood have lasted for weeks
- If your work, school or family life is clearly affected
- If you experience panic-attack-like episodes (sudden palpitations, shortness of breath, fear of losing control)
- If images of a disaster or violent event keep coming back to you
- If your feelings of hopelessness are deepening
If you have thoughts of harming yourself or ending your life, please call the emergency number of the country you are in straight away: 112 in EU countries, 911 in the US and Canada, 999 or 112 in the UK, and 000 in Australia. Online therapy is not an emergency response service; in situations of serious risk, local emergency services and local psychiatric services are necessary.
Mental health services in the country where you live are also a valuable option. Some people, however, find it easier to carry this burden by speaking in their mother tongue, without having to explain Turkey and the cultural context. You can explore the options on this in our page on psychological support for Turks living abroad.
How Is Turkey News Anxiety Approached in Mother-Tongue Online Therapy?
Work on news anxiety often draws on methods based on Cognitive Behavioural Therapy (CBT). The aim is not to ignore the news, but to build a more flexible and balanced relationship with it.
Recognising the anxiety cycle. In therapy, your own cycle is mapped out together first: In what situation do you reach for your phone, what is going through your mind at that moment, and how do you feel after following the news? Very often, following the news gives the short-term relief of "being informed", but in the long term it feeds the anxiety.
Examining thoughts. Thoughts such as "If I don't follow everything, I'll miss something" and "If I relax, it means I don't care about my family" are worked on together. The evidence for these thoughts, the alternatives and their cost to you are discussed.
Behavioural experiments. For example, news times are put into practice for a week and you observe how the anxiety changes. These experiments let you see whether the feared outcome actually happens.
Tolerating uncertainty. Living abroad includes living with uncertainty. In therapy, you can work on skills for coping with uncertainty, living in line with your values and focusing on the areas you can control.
Working with guilt and grief. If the news involves a loss or a disaster, guilt and grief are addressed separately. Our article on watching an earthquake from abroad may also guide you here.
One advantage of therapy in your mother tongue is that you do not have to explain at length the meaning carried by words such as "bayram" (the religious holidays), "mahalle" (the neighbourhood) or "our family home". Sessions can be arranged as online therapy, planned with the time difference in mind. A quiet, private space, headphones and a secure internet connection are all you need. Payment is made online; pricing in TL and payment with an international card are both possible. It is recommended that you check the insurance terms in the country where you live regarding reimbursement.
Frequently Asked Questions
Should I stop following the news in Turkey altogether?
Usually this is not necessary. The aim is not to cut yourself off completely, but to make your following limited and deliberate. Following at set times, from reliable sources and for a limited period is a more sustainable path for most people.
I feel guilty when I want to relax. Is that normal?
Yes, many people living abroad experience similar guilt. However, your resting does not lessen what your loved ones are going through; on the contrary, if you look after yourself, you will find it easier to find the strength to support them. If this feeling is very intense, it can be addressed in therapy.
Will my children be affected by the news?
Children easily sense their parents' anxiety. It is important not to watch striking images in front of children, to answer their questions calmly and in age-appropriate language, and to nurture their positive ties with Turkey as well.
Is online therapy enough for news anxiety?
For many people, online therapy can be a suitable and effective option. However, in situations of serious risk, thoughts of self-harm or when a medication assessment is needed, it is necessary to proceed together with local psychiatric and emergency services in the country where you live.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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