When the News Hurts: Coping with the Hidden Toll of Doom-Scrolling
A quiet moment before bed, a soft glow from your phone, and a quick scroll — “just to catch up.” A few headlines, a couple of reels. But suddenly, you’re knee-deep in a flood of images: collapsing buildings, trembling voices, breaking news banners blurring into a digital haze. You glance at the clock — it’s been an hour. Your mind is buzzing, your heart is heavy, and sleep is nowhere in sight.
Welcome to the age of doom-scrolling.
In a world where wars, wildfires, and heartbreak stream into our palms in real time, the emotional fallout of staying “informed” is becoming impossible to ignore. And it’s hitting young people the hardest.
A study by the World Health Organization, spanning 44 countries, found that 11% of adolescents already show signs of problematic social media use. But the concern isn’t just about time spent online — it’s about what we’re absorbing and how it’s quietly altering our mental landscape.
The Scroll That Never Ends
Why is it so hard to stop?
Blame dopamine — the brain’s feel-good chemical. That tiny jolt of satisfaction when someone likes your post, or replies to your story? It’s the same rush you get from chocolate or a hug. Social media is built to deliver it.
But here’s where it gets complicated: the same platforms that trigger joy also feed our fear. A scroll that begins with a meme ends with footage from a war zone. That uncertainty — what will I see next? — keeps you coming back. Especially during times of crisis, the Fear of Missing Out (FOMO) is amplified. You don’t just want updates — you need them.
What’s worse? While dopamine gives you a high, another chemical — cortisol — is tagging along for the ride. It’s your stress hormone, and when the feed is full of horror, heartbreak, and injustice, cortisol floods the body. The result? Anxiety. Sleeplessness. Restlessness. And a growing sense of helplessness.
‘Protect Your Mind Like an Open Wound’
You could be sipping coffee one minute, then watching bombs drop the next. The distance between “there” and “here” has dissolved. Every headline hits closer to home, every scroll slices a little deeper.
Mumbai-based psychologist Mehezabin Dordi, who works extensively with young adults, says she’s seen a rising wave of clients struggling with what she calls “news-induced emotional dysregulation.” It intensified during COVID-19 and hasn’t let up since. Ongoing global crises, she explains, are made worse by algorithms that push emotionally charged content — a perfect storm for stress.
According to Dordi, many young people are showing signs of vicarious trauma — deep emotional responses to events they haven’t experienced directly. And in extreme cases, she notes, it mirrors symptoms of PTSD.
Her advice is stark and clear: treat your mind like you would a wound. You wouldn’t walk barefoot with a cut on your foot — don’t wander the internet unguarded when your mind is vulnerable.
Building Mental Armor: Practical Tools
So, how do we protect ourselves?
Start with the body. If your heart races mid-scroll, try the 5-4-3-2-1 grounding technique:
- 5 things you can see
- 4 you can touch
- 3 you can hear
- 2 you can smell
- 1 you can taste
It snaps the brain out of the chaos and back into the present.
Breathe like a boxer. No really — box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) is used by athletes and soldiers alike to calm the nervous system. Just a few rounds can bring your body back to safety.
And for those needing deeper healing, therapy offers science-backed methods:
- Cognitive Behavioral Therapy (CBT): Reframes distorted thoughts like “If I don’t stay updated, I’m uninformed or uncaring.”
- Somatic Therapy: Helps the body release tension from trauma stored deep in the muscles.
- Trauma-Informed Care: Builds trust and safety, especially important for people who feel constantly overwhelmed.
And you don’t have to look far for help. India is home to platforms like:
- iCall (TISS): Free, confidential helpline
- The Mind Clan: LGBTQIA+ affirming therapist directory
- MindPeers, YourDOST, BetterLYF: Affordable therapy options online
Healing Happens in Circles
Self-care is crucial — but community is where the magic happens.
Peer-led spaces, says wellness expert Rasshi Gurnani, can be powerful sanctuaries. Just sitting in a circle of people who understand what you’re going through — and are also tired of pretending they’re “fine” — can offer immense relief.
Meanwhile, psychologist Mehezabin Dordi emphasizes that the responsibility doesn’t fall solely on the individual. Parents, educators, and institutions all have a role to play.
Parents need to move beyond screen-time lectures and create non-judgmental spaces for open conversation. Ask your child how the news makes them feel. Really ask. And listen.
Educators can introduce media literacy — teaching students to question sources, understand framing, and avoid falling for rage-bait headlines.
And institutions? They must stop treating mental health as an optional extra and integrate it into the daily rhythm of learning. Mental well-being should be as routine as attendance.
Tiny Acts of Defiance Against a Chaotic World
Mental wellness coach Kiara Jain offers a gentle reminder: art heals. A Mandala drawn in silence. A paperback book held in your hands. These small, analog moments give the brain a break from digital overload. They are more than hobbies — they are resistance.
Because in a world that constantly demands your attention, the boldest thing you can do is choose peace.
You don’t need to consume it all.
You don’t need to carry it alone.
You don’t need to suffer to prove you care.
Take a breath. Take a break. Take care.