How to Stop Doomscrolling
The struggle with consuming the news
Right now, staying informed feels overwhelming. The constant stream of negative news can be exhausting, and many of my clients are struggling with this—myself included. Doomscrolling, or endlessly scrolling through bad news on our phones, can feel like an uncontrollable habit. This blog will walk through why we do it and offer simple, actionable steps to help break the cycle.
Why do we doomscroll?
Doomscrolling isn’t just about keeping up with current events. There are deeper reasons we get stuck in this pattern:
Seeking reassurance. We want to feel prepared, so we keep reading, hoping to find a solution or some good news.
Guilt. It can feel irresponsible to look away, as if staying informed is the only way to show we care.
Endless access. There’s always another update, another article, another perspective. It never really stops.
Give Yourself Permission to Disconnect
Disconnecting from the news will always be my first recommendation. That is because we are truly not designed to live with this 24/7 news cycle. It does nothing but affect our mental health and makes us miss life happening right in front of us.
It’s easy to feel like we should stay plugged in at all times, but taking breaks from the news doesn’t mean you don’t care. Constant exposure to distressing updates doesn’t make you more informed. It just makes you more exhausted. Setting limits, whether it’s a no-news day each week or a cut-off time in the evening, can actually help you engage with the news in a more thoughtful way when you do check in. Give yourself permission to step away when you need to.
How to Stop Getting Derailed by the News
When it makes sense to consume the news, here are some ways to stay informed without feeling drained:
Pay Attention to the Time of Day
If the news spikes your anxiety, avoid checking it first thing in the morning or right before bed. Find a time when you feel more grounded and able to process information without it overwhelming you.
Decide If Watching or Reading Is Better for You
Some people absorb less distressing information by reading rather than watching, while others need the visual format to avoid overanalyzing. Pay attention to which medium affects you more and choose accordingly.
Skim the Headlines
Sometimes, a quick glance at the main stories is enough to stay informed without getting lost in endless details. If a headline truly matters to you, you can always dig deeper later.
Read Only the First Couple of Paragraphs
Most articles front-load the key details, so you don’t always need to read the full story. If you find yourself getting stuck in the endless scroll, stop after the main points and move on.
Be Particular About Your News Sources
Not all news is created equal. Stick to reputable outlets that focus on facts rather than fear. Avoid clickbait-style headlines that are designed to keep you engaged for longer than necessary.
Lean Into Late-Night for a Laugh
Satirical news shows or comedic takes on current events can help you stay informed while adding some humor to the heaviness. Laughter can be a helpful way to process difficult topics without feeling completely drained.
End on a Positive Note
Not all news has to be negative. Seeking out positive stories can help balance the heaviness of the news cycle. Websites like Good News Network share uplifting and inspiring stories from around the world, reminding us that good things are still happening. Making it a habit to end your news consumption with something hopeful can shift your mindset and help you step away feeling a little lighter.
About the author:
I’m an anxiety therapist specializing in working with women. I help my clients navigate overwhelming thoughts, break unhelpful patterns, and build healthier habits—doomscrolling included. With specialized training in anxiety and behavior change, I know how consuming the news can impact mental health, and I work with my clients to find realistic ways to stay informed without feeling constantly on edge.
If you are in Illinois or Wisconsin, connect with me to see if we may be a good fit to meet your needs and goals. You can also check out my full website to learn more.
