In today’s fast-paced world, staying informed about social and political changes feels more important than ever. With constant updates and headlines, it’s easy to feel overwhelmed, especially when the news directly affects you or your loved ones. Even if it doesn’t, it can stir up strong emotions like fear, sadness, or helplessness. While it’s crucial to stay aware of what’s happening around us, it’s equally important to avoid getting trapped in a cycle of negative news that can take a toll on your mental health.
Doomscrolling, a term that has gained traction in recent years, describes the act of compulsively consuming negative news, even when it leaves you feeling anxious or distressed. This habit can lead to burnout, stress, and even symptoms of depression or anxiety. The more emotionally charged news we consume, the more likely we are to feel overwhelmed and powerless. Staying informed is important, but so is protecting your mental well-being. If you find it hard to balance the two, here are some practical strategies to help you manage your news intake in a healthier, more mindful way.
1. Set Specific Times for Checking the News
Designating fixed times to catch up on the news—say 15 minutes in the morning and 15 minutes in the evening—can help you avoid mindlessly scrolling throughout the day. Try not to check news updates first thing in the morning or right before bed. Set a timer to help stick to these limits, as it’s easy to get lost in the headlines and lose track of time.
2. Take Time to Ground Yourself
After reading distressing news, take a few moments to reset before moving on with your day. Breathe deeply, relax your body, and center yourself. You might want to try a grounding technique like Tonglen, a Tibetan Buddhist practice where you inhale the suffering of others and exhale relief, peace, or healing. Taking a brief pause to regain composure can help manage anxiety and emotional overwhelm.
3. Curate Your News Sources
Consider unfollowing accounts or media outlets that sensationalize or create panic. Instead, focus on credible sources that offer balanced, fact-based news. Look for outlets that provide solution-oriented or positive journalism, such as The Good News Network or Future Crunch, to balance the overwhelming negativity that often floods our feeds.
4. Take Positive Action After Reading Something Heavy
After encountering heavy news, find a small, empowering way to respond. This could be as simple as signing a petition, donating to a cause, or volunteering. Taking even a tiny step toward making a positive impact can reduce feelings of helplessness and give you a sense of control.
5. Set Limits on Social Media
Social media platforms are designed to keep you scrolling, and apps like Instagram or TikTok can quickly become overwhelming. Use time limits or focus apps like Forest or the “Screen Time” setting on your phone to help control your usage. Setting these boundaries will allow you to enjoy social media without getting lost in a constant stream of distressing content.
6. Recognize When You’re Using Scrolling as a Distraction
Doomscrolling often becomes a way to numb uncomfortable emotions, but it rarely makes us feel better. Be mindful of when you’re scrolling and ask yourself: Is this helping me feel more grounded? If not, it’s time to step away. Instead, try engaging in an activity that truly helps you reset, like taking a walk, doing a puzzle, or taking a nap. If you do want to scroll, try looking for lighthearted or uplifting content to lift your spirits.
7. Give Yourself Permission to Take Breaks
It’s important to stay engaged with the world, but sometimes that pressure can make it hard to recognize when you’re overwhelmed. Remember that it’s okay to step back and take breaks from the news. If staying informed is harming your peace of mind, you have every right to disconnect for a while. Caring about important issues doesn’t mean you have to sacrifice your mental health. You can still be passionate and protect your energy at the same time.
By practicing mindful news consumption, you can stay connected to the world without becoming emotionally drained. Remember, your well-being is just as important as the causes you care about, and taking care of yourself empowers you to take meaningful action.
