Doomscrolling and Distress: Navigating the 24/7 News Cycle In Troubling Times
By Emma Clark, Psychotherapy Intern
Modern technology has transformed the way we access information. Instead of watching the evening news or reading the local paper, we now have unlimited, 24/7 access to an endless stream of global news. We are living in a time marked by uncertainty, violence, division, and chaos while also being constantly exposed to images, videos, and headlines from around the world.
How Our Brains React to News
Our brains are naturally wired to be curious and to seek out excitement and intensity. That’s why negative news, dramatic videos, and alarming headlines grab and hold our attention. The experience of endlessly scrolling through distressing content, especially on our phones, has become so common that the term doomscrolling was coined to describe it.
This level of news consumption, combined with the stress of living through globally troubling times, can keep our bodies in a state of constant alert. Our brains, meanwhile, get stuck in a loop of seeking the next “hit” of threatening information. Over time, this can lead to feelings of hopelessness, anger, grief, fear, and overwhelm.
If you feel that current events or the 24/7 news cycle are affecting your mental health, you are not alone. What you're feeling is a normal, understandable response to both the state of the world and media designed to trigger our brain’s protective instincts. But staying stuck in unrelenting stress isn’t sustainable or helpful for ourselves or the world around us. Self-care isn't an indulgence; it's an essential part of maintaining mental and emotional well-being.
Coping in Uncertain Times
Take breaks from the news
Staying informed is important, but setting healthy boundaries around news access, such as designating a specific time of day to catch up or silencing app notifications, can reduce overwhelm.
Find a healthy outlet for your feelings
Channel difficult emotions into productive or creative outlets. Anger might be processed through physical activity; grief or sadness through journaling or art; fear or loneliness by connecting with friends or loved ones.
Focus on your community
Global news can be overwhelming and leave us feeling powerless. Refocusing on your local community by volunteering, helping a neighbor, or simply connecting with others can provide a sense of agency and connection.
Look for the good
News and social media algorithms tend to prioritize content that elicits strong emotions like fear or outrage. Actively seek out positive news stories to remind yourself of the good that still exists in the world.
In Conclusion
We may not be able to control the global news cycle, but we can control how we engage with it. By setting boundaries, nurturing emotional outlets, and focusing on what’s within reach, we can protect our mental health and find moments of hope, even in uncertain times.
