In today’s digital age, it’s easy to find yourself trapped in the cycle of doomscrolling – mindlessly scrolling through an endless feed of bad news and distressing headlines. With breaking stories on politics, the environment, and social issues popping up every minute, staying informed has never been so accessible. However, the constant barrage of negativity can take a toll on mental health, leaving many feeling anxious, overwhelmed, or even helpless.

The good news is, staying informed doesn’t have to mean diving headfirst into a sea of negativity. It is possible to stay up-to-date with current events without falling victim to doomscrolling. In this guide, we’ll explore how to stay informed without doomscrolling, offering practical tips and strategies to help you maintain a healthy relationship with the news cycle.

The Impact of Doomscrolling on Mental Health

Before we explore how to stay informed without doomscrolling, it’s important to understand the effects of excessive news consumption. Doomscrolling has become a term to describe the act of scrolling through negative or distressing news for long periods. It’s easy to get caught in this cycle, especially when breaking news appears constantly, but the mental toll it takes is significant.

1. Increased Anxiety and Stress

Research shows that overconsumption of negative news can increase levels of anxiety and stress. The constant exposure to crisis-driven stories can lead to a heightened sense of urgency and fear, impacting overall well-being. People who doomscroll often report feelings of helplessness and a loss of control over their environment (Psychology Today, 2023).

2. Negative Emotional States

Studies have demonstrated that engaging with negative news feeds can lead to negative emotional states, including sadness, frustration, and anger. Prolonged exposure to distressing content can reduce feelings of hope and optimism, making it harder to maintain a balanced perspective on life (Harvard Health Publishing, 2023).

3. Mental Exhaustion

Doomscrolling can also contribute to mental exhaustion. Our brains are not designed to process a constant flow of bad news, and long-term exposure to overwhelming information can cause cognitive fatigue. This mental exhaustion can reduce focus, decision-making abilities, and even lead to burnout (American Psychological Association, 2023).

How to Stay Informed Without Doomscrolling

Now that we understand the negative effects of doomscrolling, let’s explore practical ways to stay informed without feeling overwhelmed.

1. Set Specific Times for News Consumption

Instead of constantly refreshing your social media feeds or news apps, set specific times during the day to catch up on the news. You can designate 15-20 minutes in the morning or evening to browse through trusted news sources. This helps you avoid mindlessly scrolling through a never-ending feed and encourages intentional news consumption.

2. Curate Your News Sources

Another way to avoid doomscrolling is to curate your news sources. Follow outlets that provide in-depth, thoughtful coverage, rather than sensational headlines or clickbait. It’s also beneficial to subscribe to newsletters or apps that summarize the most important news, allowing you to stay informed without getting lost in the noise.

Here are a few recommendations:

The Skimm – A daily newsletter that offers a quick, easy-to-read summary of the top stories.
The Morning Brew – A daily email with business and tech news, offering a balance of important headlines and insights.
Pocket – Save articles and read them later at your own pace, without the distractions of a newsfeed.

3. Engage with Positive News Sources

Staying informed doesn’t mean only focusing on bad news. Engage with outlets that highlight positive stories, progress in science and technology, or uplifting community initiatives. Websites like Good News Network or the Optimist Daily share positive and hopeful news that can balance out the negativity in your feed.

4. Limit Social Media Usage

Social media is a major culprit when it comes to doomscrolling. Algorithms are designed to keep you engaged by promoting the most emotionally charged and often negative content. Limit your social media usage by:

Setting app time limits on your phone.
Unfollowing accounts that consistently post negative or sensational news.
Turning off notifications for news apps, so you’re not constantly bombarded.

By reducing social media engagement, you regain control over your news consumption, allowing you to stay informed on your terms.

5. Practice Mindful Consumption

Practice mindful news consumption by being conscious of how certain stories or articles make you feel. If a particular piece of news causes stress or anxiety, take a break and engage in activities that help you relax, such as going for a walk, practicing deep breathing, or reading a book. It’s okay to step away from the news cycle if it starts to affect your mental health.

6. Engage in Offline Activities

Instead of spending your free time scrolling through the news, engage in offline activities that help you decompress. Reading a physical book, cooking a meal, or exercising can help you shift focus and reduce your exposure to negative news. Offline hobbies can also bring a sense of fulfillment and balance, which is essential for mental well-being.

Balancing Awareness and Mental Health

Staying informed is important, but it doesn’t have to come at the expense of your mental health. By setting boundaries, curating your news sources, and being mindful of your media consumption, you can stay aware of the world around you without getting overwhelmed by negativity. Unplugging from doomscrolling is about creating balance, not ignorance, and finding a healthy way to engage with the world’s most pressing issues.

References:

American Psychological Association (APA) (2023) The Stress of Being Always Plugged In. Available at: https://www.apa.org (Accessed: 29 April 2025).
Harvard Health Publishing (2023) How Technology Affects Our Sleep and Mental Health. Available at: https://www.health.harvard.edu (Accessed: 29 April 2025).
Psychology Today (2023) How to Manage Stress from Technology Use. Available at: https://www.psychologytoday.com/articles/stress (Accessed: 29 April 2025).