7 Ways to Avoid Doomscrolling Without Feeling Disconnected
Staying informed about political and social changes may be more important now than it has ever been. But with so much happening so quickly—especially when those changes directly impact us or the people we care about—it’s easy to feel overwhelmed. Even when the news doesn’t affect us personally, it can still stir up intense emotions like fear, grief, or helplessness. While it’s important to be aware of what’s happening in the world, there’s a fine line between staying informed and becoming overwhelmed.
The term doomscrolling has gained popularity in recent years because of the constant stream of negative news, especially through social media, and global events becoming more frequent and emotionally charged. Doomscrolling is the compulsive habit of consuming negative news, even when it causes stress or anxiety. Doomscrolling often makes us feel worse, leading to emotional exhaustion, hopelessness, and a sense of paralysis. From a mental health perspective, this can contribute to burnout, chronic stress, and even symptoms of depression or anxiety. The more we’re exposed to emotionally triggering news, the more likely we are to shut down instead of taking action. While being informed is important, it’s just as important to take care of your mental health. If you struggle to stay informed without feeling paralyzed or overwhelmed, here are practical strategies to help you navigate the news in a more mindful and empowering way.
7 Strategies to Stay Informed and Mentally Well
1
Schedule News Check-Ins
Designate specific times to check the news, like 15 minutes in the morning or 15 minutes in the evening. Avoid checking headlines right before bed or first thing in the morning. Set a timer to hold yourself accountable to these boundaries, as it can be easy to get carried away and lose track of time. When the timer goes off…
2
Ground Yourself Afterwards
After consuming distressing news, pause before moving on with your day. Take a few deep breaths. Relax your body. If the news feels heavy, try Tonglen– a Tibetan Buddhist practice where you breathe in the suffering of others and breathe out relief. Inhale with the wish that everyone be free from pain; exhale peace, joy, or healing. Grounding exercises like these are great tools for anxiety relief and emotional regulation.
3
Curate Your Sources
Unfollow accounts or outlets that sensationalize or stir up panic, and ensure you’re receiving your information from credible sources. Subscribe to newsletters that offer positive or solution-focused journalism, such as The Good News Network, Future Crunch, or The Optimist Daily.
4
Balance Every News Check With a Positive Action
After reading something heavy, take a small, empowering step. Sign a petition. Donate $5. Find local volunteer opportunities. Focusing on what you can control helps you feel less overwhelmed and hopeless.
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6
Notice When You’re Numbing
Doomscrolling is often a way to numb out—but ironically, it rarely helps us feel better. Be mindful of when and why you are scrolling. Ask yourself: Is this helping me feel more grounded? If not, step away. If you need to decompress, try something that truly helps you reset: go for a walk, do a puzzle, or take a nap. If you are going to scroll, you can intentionally seek out lighthearted content like funny dog videos or looking for new recipes.
7
Give Yourself Permission to Not Know Everything
It’s important that we’re spreading the message that we can’t be passive observers of what’s happening in our country and around the world, but that pressure can sometimes cause us to ignore the signs that we’re overwhelmed. Overriding your boundaries doesn’t help you take action– most likely it will just paralyze you. So, remember this: if being informed comes at the cost of your peace, you’re allowed to take a step back. You can care deeply and still take breaks. You can be passionate and still protect your energy.
It’s possible to stay connected without becoming consumed. By practicing mindful news consumption, you protect your mental health, which empowers you to take action rather than paralyze you.
You don’t have to carry the weight of the world alone. Take breaks. Ask for help. And remember: your well-being is just as important as the causes you care about.
What helps you stay informed without spiraling?
Share your strategies or favorite grounding rituals in the comments—we’d love to hear from you.
If you’re ready to take the next step in your personal growth and healing, individual therapy at Embodied Wellness Center can provide the support and tools you need. Whether you’re seeking to manage anxiety, improve your relationships, or achieve better work-life balance, our holistic, mindfulness-based approach will help you navigate life’s challenges with greater clarity and resilience. Contact us today to begin your journey toward a more fulfilling and balanced life.
*Disclaimer: The content posted on this website is for marketing and educational purposes only. It is not, nor is it intended to be, psychotherapy or a replacement for mental health treatment. Please seek the advice of your licensed medical or mental health professional, and do not avoid seeking treatment based on anything read on this website.
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