Breaking Free from Doomscrolling: How to Reclaim Your Mind
Doomscrolling is exhausting.
It keeps you trapped in an endless cycle of anxiety, stress, and fear.
We are wired to pay attention to threats. It’s part of our survival instincts—our fight, flight, freeze, faint, or fawn responses.
This wiring has been passed down from our ancestors.
When we perceive a threat, our brain immediately creates neural connections to respond to it.
Social media and news platforms understand this.
They design algorithms that keep us engaged by amplifying the most shocking, emotional, and divisive content.
More views mean more revenue, and your attention is the product.
But this constant exposure to distressing content can hijack your nervous system.
So, what can you do?
Set Boundaries Around Media Consumption
Avoiding the news completely isn’t always practical, especially if you’re part of an impacted community or care about social issues.
Instead of letting media dictate your emotions, decide when and how you engage with it.
Some people find it helpful to check the news once a day—after waking up and feeling grounded.
Choose trusted sources that provide balanced information without sending you into a spiral.
Avoid side quests—those endless rabbit holes that lead to more stress without giving you useful insight or action steps.
Know Your Realm of Influence
It’s easy to feel powerless when facing global crises.
But not everything you see online is within your control.
Instead of absorbing unmitigated anxiety, ask yourself:
• What can I realistically influence?
• How can I contribute in a way that aligns with my energy and values?
• Where can I create change—whether in my community, conversations, or personal actions?
Sometimes, the most powerful way to make an impact isn’t online—it’s through dialogue with loved ones, advocacy, or direct action.
Navigating Difficult Conversations
When discussing heavy topics, people often react defensively.
One approach that helps is using curiosity and reflective listening.
If someone says, “I don’t want to talk about this,” instead of pushing back, reflect their emotions:
“It sounds like you feel burned out talking about politics.”
This opens the door for deeper conversations instead of conflict.
A helpful framework is OARS:
• Open-ended questions
• Affirmations
• Reflections
• Summary
This method allows people to feel seen and heard—which is essential for meaningful dialogue and change.
Shifting Out of the Drama Triangle
Many of us get caught in a Drama Triangle, switching between three roles:
• Victim (I’m powerless)
• Hero (I need to fix this)
• Perpetrator (You’re the problem)
This cycle fuels conflict, stress, and burnout.
Instead, shifting to a Creator, Guide, and Challenger framework can be more empowering:
• Victim → Creator: Reclaim your power and make intentional choices.
• Hero → Guide: Support and mentor without taking responsibility for others’ actions.
• Perpetrator → Challenger: Offer a different perspective without attacking.
This mindset shift helps you stay grounded and focused on productive action.
If Trauma Is Keeping You Stuck
For those with trauma, disengaging from fear-based cycles can be even harder.
Trauma is stored in the amygdala, which operates outside of logical thinking.
Therapies like EMDR help process these experiences, allowing you to regain control over your responses.
If social media or the news keeps you in a constant state of fear, it may be worth exploring trauma-informed therapy to help you feel safe in your body again.
You Are the Creator of Your Future
Doomscrolling turns you into a passive observer of the world’s chaos.
You don’t have to live that way.
By setting boundaries, choosing intentional engagement, and focusing on your realm of influence, you can step into a more empowered, grounded way of being.
You deserve that—and the world needs it.
