You may already be familiar with this routine. It starts with a quick glance at your phone—just checking the news for a moment. One headline leads to another, and before you know it, you’ve spent an hour absorbing a flood of negativity. Wars, disasters, economic downturns, and social conflicts dominate your screen. You close the app feeling drained, anxious, and overwhelmed.
This habit is called doomscrolling, and it’s a stress-inducing cycle that many people fall into—especially in today’s digital world. Since it’s National Stress Awareness Month, we thought this would make the perfect time to break free from this pattern and take control of your mental well-being. Apply these tips to break free from the doomscrolling trap.
- Recognize the Habit Before It Controls You
Doomscrolling often happens subconsciously, making it difficult to break. Awareness is the first step.
🔹 Tip: Track how often you check the news and how it affects your mood. - Set Time Limits for News Consumption
The more time you spend reading bad news, the more stress it creates. Limit your exposure.
🔹 Tip: Allow yourself 15 minutes in the morning and evening, then move on. - Choose Quality Over Quantity
Not all news sources provide balanced, factual reporting. Some thrive on fear-based content.
🔹 Tip: Follow reliable, well-researched outlets instead of sensationalized headlines. - Avoid Checking the News First Thing in the Morning
Starting your day with stressful updates sets a negative tone.
🔹 Tip: Replace morning doomscrolling with a positive habit like reading or stretching. - Unfollow Negative Social Media Accounts
Your social media feed plays a huge role in how much bad news you consume.
🔹 Tip: Unfollow or mute accounts that constantly share alarming or misleading content. - Set a ‘News-Free’ Time Before Bed
Late-night doomscrolling disrupts sleep and increases anxiety.
🔹 Tip: Stop consuming news at least an hour before bedtime. - Balance Negative News with Positive Stories
The world isn’t all bad—seek out good news to maintain perspective.
🔹 Tip: Follow sites like Good News Network or Upworthy to stay informed about uplifting stories. - Engage in Action Instead of Passive Worry
Feeling powerless about world events fuels anxiety. Taking action can reduce stress.
🔹 Tip: If a topic concerns you, donate, volunteer, or educate yourself on solutions. - Practice Digital Detox Days
Giving yourself time away from screens helps reset your stress levels.
🔹 Tip: Designate one day a week as a low-tech or no-news day. - Replace Scrolling with a Stress-Relieving Activity
Doomscrolling is often a default habit when bored or anxious. Find an alternative.
🔹 Tip: Replace news-checking with an activity that calms you, like reading, walking, or meditation. - Accept That You Can’t Control Everything
Much of the news highlights problems beyond your control. Holding onto every negative headline only increases stress.
🔹 Tip: Focus on what you can control—your actions, mindset, and daily habits.
Final Thoughts
Breaking the doomscrolling cycle isn’t about ignoring the world—it’s about consuming news in a way that keeps you informed without overwhelming you. Choose balance, set boundaries, and give yourself permission to step away. Your peace of mind is worth it.