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If you are upset by the news, here is some advice to help you.

What to do if you're upset by the news

If you are upset by the news, it's important to know that you are not the only one and it's OK to have those feelings. But what can we do when the news makes us feel this way?

Here is some advice to help you.

1. ..................

Talking to your parents or another adult you can trust is a good idea if you are worried about anything. If the news has upset you, discuss it with an adult you trust. It's important to share what is troubling you.

2. ..................

Sometimes what's in the news can make you feel anxious. It's important to remember that being sad, worried or angry about awful things that happen in the world around you is okay and perfectly normal.

3. ..................

Try going for a walk with your family. Doing things that make you happy can help you to feel better. Watch your favourite film, take your dog for a walk or read your favourite book. Try to balance the news you read. If you read a sad story, then try and read a happy one.

4. ..................

If you are having worried thoughts when you go to bed:

• Remember things that make you happy and think about these, so your head is full of positive thoughts

• Put nice things by your bed - perhaps a happy photo that makes you smile - so this is the last thing you see before you sleep

• Read a book you love.

• If you have bad dreams, talk about it or even try drawing it. This will help you to confront your fear

• Keep things with you that make you feel secure – for example your old teddy bear.

5. ..................

Don't forget - terrible things are on the news because they are rare and do not happen very often.

The most important thing is that if you are feeling upset, you shouldn´t keep what's troubling you about the news to yourself. Talk to an adult about it, that can help you to understand what is upsetting you, and help those feelings of sadness, anger or confusion to go away.

(Adapted from CBBC Advice if you're upset by the news - CBBC Newsround 27 Jan 2020 https://www.bbc.co.uk/newsround/13865002)

• Phone your friends

• Remember, it's rare

• It's normal to feel upset

• Share your worries

• Do things that make you happy

• Write a diary

• Try to sleep well