Staying Informed Without Becoming Consumed: Managing News Overload
Doomscrolling
One of Oxford English Dictionary's words of the year in 2020
It’s easy to feel like keeping up with the news is a moral obligation. But what happens when current event consumption becomes a source of chronic distress? Many of my friends, family, and clients have been asking how to balance being informed with managing the emotional impact of the realities of the world.
The balance tips when we enter “dooomscrolling” territory. What is doomscrolling? Excessive consuming of negative news and information online that leads to feelings of anxiety, sadness and anger.
Doomscrolling activates the sympathetic nervous system. While you may physically be located in a safe space, the stress response system of your brain can be activated by an ongoing barrage of news content. Your brain and your body feel unsafe and your fight-flight-freeze responses can be activated changing your heart rate, blood pressure, muscle tension and making it more difficult to concentrate or sleep.
Doomscrolling can lead to vicarious trauma. Research and lived experiences have demonstrated that the ongoing exposure to violence, suffering, and injustice can leave lasting psychological effects to those observing those acts. Particularly with uncensored and raw footage on social media, individuals can experience symptoms similar to post-traumatic stress disorder.
Here’s how to engage more mindfully:
1. Set time boundaries. Designate specific windows of time (e.g., 15 minutes in the morning) to check reliable news sources. Avoid late-night consumption, because that heightened stress and anxiety can interfere with sleep.
2. Choose your sources. Follow trusted journalism. Avoid clickbait headlines and overly graphic content unless it’s essential to your awareness or action.
3. Notice your body. Pause when reading headlines. Are your shoulders tense? Is your breath shallow? That’s your cue to step away and regulate.
4. Take breaks and return to your life. Being informed is important, but so is being well. Seek moments of beauty, connection, and calm. That’s not ignorance — it’s resilience.
Remember: You are not obligated to consume every crisis in real-time in order to care. If you're finding it difficult to manage your relationship with the news — feeling anxious, numb, or stuck in a loop of doomscrolling — that’s a sign your nervous system is asking for support.
I offer therapy for vicarious trauma and emotional burnout, and I’d be honored to help you find steadier ground. Reach out if you’d like to talk more.
