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In today’s fast-paced digital world, information is constantly at our fingertips. Whether it’s news about climate change, economic instability, political unrest, or global crises, the sheer volume of information can feel overwhelming. Doomscrolling—the act of endlessly consuming negative news—has become a widespread issue, leading to anxiety, stress, and emotional exhaustion.
While staying informed is important, it’s equally crucial to protect your mental well-being. This blog will explore the effects of doomscrolling and provide actionable steps to break the cycle, manage digital fatigue, and cultivate a healthier relationship with news consumption.
Why Doomscrolling Feels So Addictive
Many people find themselves stuck in a loop of doomscrolling, even when they recognize it’s harming their mental health. But why is this behavior so hard to stop?
Survival Instincts – Our brains are wired to prioritize threats. Negative news captures our attention because it feels urgent and important for our survival.
Endless Content – Social media and news apps are designed to keep us engaged, using algorithms that prioritize emotionally charged content, often leading us into an endless cycle of scrolling.
Fear of Missing Out (FOMO) – Many people feel that if they don’t stay updated, they might miss something critical or appear uninformed in conversations.
Validation of Emotions – When we feel anxious or frustrated, reading more about global issues can validate our emotions, making us feel less alone—but at the cost of prolonged distress.
While these reasons explain why we doomscroll, they don’t justify letting it take control of our emotional well-being.
The Impact of Doomscrolling on Mental Health
Excessive consumption of distressing news can have serious effects on mental health, including:
Increased Anxiety and Stress – Constant exposure to negative information keeps your nervous system in a heightened state of stress.
Depression and Hopelessness – When the world seems to be in crisis all the time, it can be easy to feel powerless or lose hope for the future.
Sleep Disturbances – Checking the news before bed can lead to racing thoughts and difficulty sleeping.
Reduced Productivity and Focus – A distracted mind struggles to concentrate on daily tasks, making it harder to work or engage in hobbies.
Recognizing these effects is the first step toward reclaiming control over your digital habits.
How to Stay Informed Without Overloading Your Mental Health
1. Set Boundaries on News Consumption
Allocate specific times for checking the news (e.g., once in the morning and once in the evening).
Avoid consuming news first thing in the morning or right before bed to prevent stress from setting the tone for your day or disrupting sleep.
Limit exposure to sensationalized headlines by choosing reputable sources.
2. Curate Your News Feed
Follow credible news outlets that prioritize facts over fear-driven narratives.
Consider subscribing to email digests that summarize key information instead of scrolling endlessly through updates.
Unfollow accounts or mute notifications from sources that cause excessive anxiety.
3. Practice Mindful Media Consumption
Be intentional with your news intake—ask yourself: Is this information helpful or is it just making me feel worse?
Fact-check before sharing information to avoid spreading misinformation and unnecessary panic.
Recognize when your emotional response to news is disproportionate and take a step back.
4. Take Regular Breaks from Screens
Use the “Do Not Disturb” mode on your phone or apps that limit screen time.
Engage in offline activities like reading books, going for walks, or practicing mindfulness exercises.
Set a digital detox day where you avoid news and social media altogether.
5. Balance Negative News with Positive Stories
Seek out uplifting news that highlights positive changes, solutions, and acts of kindness around the world.
Follow social media pages or newsletters dedicated to positive journalism.
Remind yourself that while the world has problems, it also has progress and resilience.
6. Process Your Feelings in Healthy Ways
Journal about how the news makes you feel instead of bottling up emotions.
Discuss your concerns with friends, family, or a therapist to gain perspective.
Engage in activities that give you a sense of control, such as volunteering or advocating for causes you care about.
7. Focus on What You Can Control
Instead of fixating on global problems, channel your energy into actions that make a difference in your community.
Educate yourself about solutions rather than only consuming problems.
Support organizations working toward positive change rather than dwelling on helplessness.
Final Thoughts: Finding a Healthy Balance
Staying informed about world events is important, but it shouldn’t come at the cost of your mental health. Doomscrolling doesn’t solve problems—it only deepens anxiety and emotional exhaustion. By setting boundaries, curating your media consumption, and balancing negative news with positive action, you can maintain awareness without feeling overwhelmed.
Remember: You can care about the world without carrying its entire weight on your shoulders. Protect your peace, stay informed mindfully, and prioritize your well-being.
Grishma Dahal is a Psychotherapist at Catharsis Psychology and Psychotherapy.
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