How to Read News Without Feeling Overwhelmed: A Guide to Beating Doomscrolling

If you've ever found yourself endlessly scrolling through distressing headlines at 2 AM, you're not alone. This behavior—known as doomscrolling—has become a widespread phenomenon affecting millions of people worldwide.

The Science Behind News Anxiety

According to Harvard Medical School researchers, doomscrolling is rooted in our brain's limbic system, particularly the amygdala, which drives our fight-or-flight response. "Stress stokes our primary urge to scroll," explains Dr. Aditi Nerurkar, a lecturer at Harvard Medical School. "We're hypervigilant and scanning for danger. The more you scroll, the more you feel you need to."

What Research Tells Us

Recent studies paint a concerning picture:

• An August 2024 study published in Computers in Human Behavior Reports found that doomscrolling evokes greater levels of existential anxiety—a feeling of dread that arises when we confront the limitations of our existence
• Research from April 2024 in Computers in Human Behavior suggests employees who doomscroll at work become less engaged with their professional tasks
• A 2023 research review in Applied Research in Quality of Life linked doomscrolling to worse mental well-being and life satisfaction

Physical Effects You Might Not Expect

News anxiety doesn't just affect your mind. Harvard experts note these physical symptoms:

• Headaches and muscle tension
• Neck and shoulder pain
• Difficulty sleeping
• Low appetite
• Elevated blood pressure
• Nausea

Why We Can't Stop Scrolling

Understanding why we doomscroll is the first step to stopping:

1. Fear of Missing Out (FOMO)

We worry that if we stop scrolling, we'll miss something important. The truth? The truly important news will find you.

2. Illusion of Control

Checking news constantly creates a false sense of being "prepared" for what's coming. In reality, it just increases anxiety.

3. Algorithmic Design

News apps and social media are designed to keep you scrolling. Infinite feeds, autoplay, and notification systems all exploit our psychological vulnerabilities.

4. Trauma Response

Dr. Richard Mollica from Harvard notes that people who've experienced trauma often doomscroll out of fear: "They don't feel safe in the world and want to get a handle on what's going on so they can calm their anxiety."

8 Practical Strategies to Beat News Overwhelm

1. Keep Your Phone Off Your Nightstand

This single change can transform your mornings. "It could be the biggest game changer for your stress from doomscrolling," says Dr. Nerurkar. Instead of reaching for headlines, you acclimate to waking up naturally.

2. Set Specific News Times

Instead of checking news constantly:

• Morning: One 5-minute briefing with coffee
• Midday: Quick check only if expecting specific developments
• Evening: Brief review before dinner

This structure prevents the endless scroll while keeping you informed.

3. Use AI-Summarized News

Instead of reading dozens of full articles, use tools that condense the news for you. GeoBarta's 60-second briefings give you the essential information without the time sink that leads to doomscrolling.

4. Switch Your Phone to Grayscale

This visual boundary makes scrolling less enticing by reducing the saturation of colors on your screen. Early research suggests this decreases overall screen time.

5. Opt Out of News Notifications

Those beeps and dings are self-selected—and you can turn them off. Ask yourself: "Am I using my device, or is my device using me?"

6. Focus on Local News

Dr. Mollica recommends sticking to your local environment: "Local headlines tend to be less doom-and-gloom and more uplifting." This is why GeoBarta organizes news from Global to Local—so you can prioritize what directly affects your life.

7. Create Physical Boundaries

• Keep your phone in a drawer during work hours
• Leave it more than an arm's length away during meals
• Designate phone-free zones in your home

8. Replace Scrolling with Action

Volunteer, take a dance class, go for nature walks. "You need to share positive emotional experiences with others," says Dr. Mollica. Action beats passive consumption.

The "Good Enough" Approach to News

Here's a liberating truth: You don't need to know everything about every story.

A well-crafted summary is often sufficient. Save deep dives for topics that truly matter to you. The goal isn't to be the most informed person in the room—it's to be informed enough to make good decisions and participate in conversations.

Building a Sustainable News Routine

The 5-Minute News Diet

1. Morning (2 minutes): AI-summarized briefing covering global, national, and local news
2. Midday (1 minute): Quick check only if needed
3. Evening (2 minutes): Review any major developments

That's it. Five minutes a day is genuinely enough to stay informed without the overwhelm.

Signs You Need Professional Help

If you find you can't stop doomscrolling despite trying these strategies, or if news consumption makes you extremely upset, it's time to talk to a professional. "Certain problems are very hard to overcome on your own," notes Dr. Mollica.

How GeoBarta Helps

GeoBarta was designed with news anxiety in mind:

• 60-second briefings prevent endless scrolling
• Geographic organization (Global → Regional → National → Local) helps you prioritize what matters
• AI summarization means you get the facts without wading through sensationalized content
• No infinite scroll — your briefing has a clear beginning and end
• No notifications by default — you check when you want to

The Bottom Line

Staying informed is important, but not at the expense of your mental health. The goal is to create what Dr. Nerurkar calls "digital boundaries that can give your brain and body a chance to recalibrate to normal."

You can be an informed citizen without being an anxious one. Start with one change today—whether it's moving your phone off your nightstand or switching to summarized news—and build from there.

Ready to try a healthier approach to news? GeoBarta's free AI-powered briefings give you the news you need in 60 seconds. No signup required.