Doom Scrolling and Mental Health: How to Find Balance
Does it ever feel like the world is shouting at you? You pick up your phone to check the weather, and suddenly, you are flooded with bad news. It can feel like a heavy weight on your chest. If you feel tired, scared, or just worn out by the headlines, you are not alone.
It is normal to feel overwhelmed right now. Our brains were not built to process this much information all the time. When the news is scary or angry, it makes sense that we feel scary or angry, too.
In this post, we are going to explore managing distress from constant media coverage. We will look at why it hurts, how it changes how we see ourselves, and simple ways to find peace again.
Key Takeaways
Your feelings are valid: It is okay to feel upset by what you see on the news.
Safety starts in the body: You can use small physical actions to calm your mind.
Connection helps: Being there for each other is one of the best ways to cope.
What Is Media Distress?
Media distress is that tight feeling in your stomach after watching the news. It is the exhaustion that comes from "doom scrolling," where you keep looking at sad or scary stories online.
This isn’t just about being informed. It is about how that information lands in your heart. For many people, especially those in marginalized groups, the news can feel personal. If you see people who share your identity being debated or attacked in the media, it can feel unsafe to just be you.
This constant flow of anger-based media can make you feel small. It can make an autistic person feel like they have to mask even harder to be safe. It can make anyone feel like they have to hide parts of themselves.
Your body often reacts to a scary headline the same way it reacts to a tiger in the room.
Why It Matters
When we are always plugged into fear-based media, our bodies stay on high alert. We get stuck in "survival mode." This drains our energy. It steals our joy. It impacts how we connect with the people we love.
When the world feels chaotic, you might notice:
Trouble falling asleep or staying asleep.
Feeling irritable or snapping at loved ones.
A hard time focusing on work or hobbies.
Feeling numb or "checked out."
This is heavy stuff. But understanding it is the first step to feeling better.
How To Protect Your Peace
You cannot fix the whole world today. But you can make your own corner of the world a little softer. Here are some simple, evidence-based strategies for self-care and community care.
1. Set your phone down
The constant barrage can start our day out on the wrong foot or add to the distress at the end. Protect your beginning and end of the day by setting no phone times, such as 30 to 60 mins after waking up or before going to sleep:
To allow yourself to fully wake up and prepare for everything
To allow yourself some rest at the end of the day.
Create quiet times to give your brain a break
2. Set a "Worry Timer"
It is hard to stop looking at social media completely. Instead, try giving it a time limit. Allow yourself 15 minutes to catch up on news. When the timer goes off, close the app. Then, do something physical. Stretch your arms or drink a glass of water.
boundaries create safety for your brain.
3. Use Sensory Grounding
When the news makes you panic, your brain needs to know you are safe right now. Try the "5-4-3-2-1" technique, but make it sensory.
Find 5 things you can see.
Find 4 things you can hear.
Find 3 things you can touch (like the fabric of your chair).
Find 2 things you can smell.
Find 1 thing you can taste.
Connecting to your senses pulls you out of the screen and back into the room.
4. Listen Without Fixing
This is for when you want to support a friend who is hurting. You do not need to have the answers. You do not need to solve the crisis. Just sit with them. You can say, "I know this is so hard. I am here with you."
Being present is more powerful than being perfect.
5. Co-Regulate Together
"Co-regulation" is a fancy word for calming down together. If a partner or friend is overwhelmed, suggest a low-energy activity. Watch a comfort movie. Do a puzzle. Sit quietly side-by-side. Nervous systems talk to each other. When you stay calm and steady, it helps them feel calm and steady, too.
Shared calm is contagious.
Conclusion
The world can be a noisy, demanding place. It is easy to feel like you have to carry it all on your shoulders. But you don't. Managing distress from constant media coverage isn't about ignoring the world. It is about pacing yourself so you don't burn out.
You deserve to feel safe. You deserve moments of quiet. By taking small steps to protect your energy, you are actually building the strength to keep going.
Take a deep breath. You are doing the best you can, and that is enough.
Take the Next Step
If you are finding it hard to cope with the stress of current events, we are here to help.
Visit our website: www.carettacounseling.com
Learn more about our services: Explore how we use ACT, CBT, and other tools to support you.
Schedule a free consultation: Book a free 15-minute chat to see if we are the right fit for you.
"This is for informational purposes only and is not a substitute for professional therapy. If you are experiencing a mental health crisis, contact your local crisis center or the National crisis hotline at 988."
References
American Psychological Association. (2020). Stress in America 2020: A National Mental Health Crisis.
Meshi, D., & Ellithorpe, M. E. (2021). Problematic social media use and sleep quality. PLOS ONE.
National Institute of Mental Health. (2023). Coping with Traumatic Events.
