Doomscrolling Isn’t Helping. Here’s What Might.
People think doomscrolling is a lack of self-control, but that interpretation misses what’s actually happening. In many cases, doomscrolling is your brain trying to feel safe and prepared in an uncertain, scary world.
You might be thinking, “If I keep reading, I’ll understand what’s happening. I’ll know what to expect. I’ll be ready.” That makes sense, especially when there are real concerns about safety, rights, and the future. For individuals in marginalized communities or who experience discrimination, staying informed can feel essential, not optional.
The issue is that constant exposure to distressing information can overwhelm your nervous system. Instead of feeling prepared, you may end up feeling flooded, anxious, or shut down.
Instead of trying to eliminate doomscrolling entirely, it can be more helpful to approach it with more awareness and structure.
Start by noticing patterns:
When do you tend to scroll the most?
What are you hoping to feel or find when you do?
How do you feel afterward—more informed, or more overwhelmed?
This awareness creates an opportunity to make more intentional adjustments.
You could experiment with:
Choosing specific times of day to check the news, rather than checking continuously
Setting a flexible time boundary that feels realistic for you
Pairing news input with something grounding, like sitting in a comfortable space or holding a cold drink
Another helpful shift is moving from passive consumption to intentional engagement. This might look like:
Reading from a few trusted sources instead of scrolling through endless feeds
Opt for reading articles at your own pace, rather than succumbing to the allure of short videos, particularly those found in social media feeds. This approach allows you to fully absorb and comprehend the content without the risk of overstimulation
Focusing on information that is directly relevant to your life or community
Pausing between updates to process what you’ve read, rather than immediately continuing
If staying informed is important for your safety or well being, the goal is not less information, it’s more supported ways of taking it in.
After engaging with difficult or heavy content, it can help to check in with your body:
Do you feel tense, restless, or fatigued?
Do you need to move, stretch, rest, or step away?
Would it help to talk with someone or switch to something more calming or secure?
Those little checks on yourself can break the constant stream of information and let your brain take a breather. You can stay updated without being overwhelmed. Setting some limits on how you get your news isn't being avoidant , it's about protecting yourself so you can keep going and be there for yourself and others.
