Doomscrolling and Political Anxiety: How to Stay Informed Without Feeling Overwhelmed
Have you ever picked up your phone to check one news update, only to find yourself still scrolling an hour later, feeling more anxious than before?
This habit—known as doomscrolling—is a coping mechanism gone wrong. While the urge to stay informed is understandable, consuming an endless stream of political crises, economic instability, and global conflicts can leave you feeling hopeless and emotionally drained.
If you find yourself stuck in a cycle of doomscrolling, feeling overwhelmed, yet unable to look away, you’re not alone. The good news? You can stay informed without letting political anxiety consume you.
Let’s explore why doomscrolling happens, how it affects your nervous system, and practical ways to break free from the cycle while still being engaged.
Why Doomscrolling Feels Addictive
Doomscrolling isn’t just about staying informed—it’s driven by anxiety, uncertainty, and the need for control. Here’s why it happens:
1. Your Brain Seeks Threats
Your nervous system is wired for survival. When uncertainty rises (like during elections, political upheaval, or global crises), your brain goes into hypervigilance mode, scanning for threats.
The problem? Endless exposure to stressors doesn’t keep you safer—it just keeps you anxious.
2. The Dopamine Loop: A False Sense of Control
Every time you scroll, your brain releases small hits of dopamine—the same reward chemical linked to addiction.
You check the news → Your brain rewards you with dopamine.
You see something alarming → Anxiety spikes.
You scroll for answers → Another dopamine hit.
You keep scrolling, hoping for relief.
This creates a loop where your brain craves more information, even when it’s making you feel worse.
3. The 24/7 News Cycle Amplifies Fear
Media platforms prioritize sensational, emotionally charged news to keep you engaged. Constant headlines about corruption, economic collapse, and social unrest can make the world feel chaotic and unsafe.
Even if things aren’t as bad as they seem, the way news is presented can make it feel like disaster is always imminent.
The Psychological & Physical Toll of Doomscrolling
Doomscrolling doesn’t just increase anxiety—it can take a serious toll on your mental and physical well-being.
Signs Doomscrolling Is Affecting You:
✅ Increased stress, fear, or hopelessness after reading the news
✅ Feeling on edge or constantly bracing for bad news
✅ Trouble sleeping due to late-night scrolling
✅ Racing thoughts or difficulty focusing on daily tasks
✅ Physical symptoms like muscle tension, stomach discomfort, or headaches
If you recognize these patterns, it’s time to set boundaries with your news consumption and reclaim your mental space.
How to Stay Informed Without Getting Overwhelmed
1. Set Clear Time Limits for News Consumption
Instead of endlessly scrolling, create intentional limits around news exposure. Try:
Checking news once or twice per day at specific times.
Setting a 15-30 minute limit for reading headlines.
Using a timer to avoid getting lost in a scrolling spiral.
This helps you stay informed without drowning in information.
2. Choose Trusted, Balanced News Sources
Not all news is created equal. Sensational headlines are designed to provoke fear and outrage—which fuels anxiety.
Follow fact-based journalism rather than emotionally charged clickbait.
Get a mix of perspectives to avoid an echo chamber.
Consider weekly news summaries instead of daily panic-inducing updates.
3. Unfollow Accounts That Trigger Anxiety
If certain social media accounts make you feel angry, hopeless, or emotionally drained, it’s okay to mute, unfollow, or take a break.
Ask yourself:
Does this source inform me, or just stress me out?
Am I engaging with thoughtful analysis or emotional outrage?
Would I feel better if I took a break from this content?
Curating your online environment protects your mental health.
4. Use the “Pause & Reflect” Method Before Scrolling
Before checking the news, ask yourself:
Why am I checking right now?
Is this going to help me, or just increase my anxiety?
Would I feel better doing something else instead?
This helps you interrupt automatic doomscrolling habits and make a conscious choice about how you engage with information.
5. Regulate Your Nervous System After News Consumption
If the news leaves you feeling tense, anxious, or overwhelmed, reset your nervous system with grounding techniques:
Deep breathing (inhale for 4, exhale for 6)
The Safe and Sound Protocol (SSP) to shift from stress mode to safety
Sensory grounding (hold something textured, focus on sounds around you)
Movement (go for a walk, stretch, or shake out tension)
Taking 5-10 minutes to reset after consuming political news can prevent stress from building up.
6. Balance News with Positive or Neutral Content
If all you consume is political turmoil, crisis, and outrage, it’s no wonder your anxiety is through the roof.
Balance your feed with uplifting, educational, or entertaining content.
Follow pages focused on solutions and activism, not just problems.
Spend equal time engaging in real-world activities (hobbies, nature, or meaningful conversations).
Your brain needs a break from stress.
7. Shift from Passive Consumption to Active Engagement
Feeling powerless fuels anxiety. Instead of passively absorbing bad news, ask:
Can I take a small action? (Calling a rep, donating, signing a petition)
How can I engage in real-world solutions?
What communities or organizations are making a difference?
Taking small, meaningful actions can restore a sense of agency and hope.
Take Back Your Mental Space
Staying informed is important—but constant exposure to distressing news can harm your mental health. If doomscrolling is leaving you anxious and overwhelmed, it’s time to set boundaries and consume information with intention.
By creating structured news habits, curating your online environment, and balancing stress with grounding techniques, you can stay engaged without letting political anxiety control your life.
If the weight of the world feels too heavy, therapy can help you develop strategies to manage political stress and regain a sense of emotional stability.
Your mental health matters—just as much as staying informed.
To find out more about my services, click here: Anxiety Therapy
