8|25|25Hey, Gem. Zhara here, and I’m back with another one.
Let’s jump into it
Breaking Free from Doomscrolling x Zhara. J.
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How many times have you picked up your phone to ‘just check one thing,’ and suddenly an hour later you’re knee-deep in bad news, TikTok commentary, and headlines that leave you more anxious than informed?
That spiral has a name: doomscrolling.
It’s when you can’t stop scrolling through harmful, overwhelming content, especially news, and the more you consume, the worse you feel.
We scroll, hoping to find clarity or control, but what we really find is exhaustion.
Stop me when you spot a lie!
Doomscrolling affects our minds, bodies, and even our ability to show up for ourselves.
It spikes anxiety and stress. Studies show that constant exposure to negative news increases feelings of fear and helplessness, leaving us mentally drained (Garfin, Silver, & Holman, Health Psychology, 2020).
It disrupts sleep. Scrolling at night, primarily through stressful content, keeps the brain alert and wired, which interferes with healthy rest (Levenson et al., Sleep Health, 2017).
It erodes focus. That endless feed trains the brain for distraction, making it harder to concentrate on your own goals and passions.
It dims joy. When negativity becomes the lens you look through, even small daily pleasures feel muted.
Gem, that’s too high a price to pay for ‘staying informed.’
Breaking free is choosing peace over panic.
Set a news curfew. No news or social media an hour after waking and an hour before bed. Protect the soft edges of your day.
Curate your feed. Unfollow accounts that thrive on chaos. Replace them with creators who inspire, teach, or soothe. Use timers. Give yourself fifteen minutes for news updates, then log off. Apps like Freedom or Screen Time can help.
Replace the habit. Keep a book, journal, or playlist nearby. When the urge to scroll hits, swap it with something nourishing. Practice digital detox days. Even a few hours offline on a Sunday can reset your nervous system and remind you how rich life feels without the scroll.
You cannot pour from a cup that’s been poisoned by anxiety. You cannot thrive when your mind is cluttered with every crisis in the world. Being informed is essential, but not at the expense of your mental health.
You are allowed to log off and protect your mind. The world will keep spinning, but you’ll move through it lighter, calmer, and stronger.
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Gem, share this reminder with another woman who’s ready to stop doomscrolling and prioritize her peace.
Until next time, I wish you clarity as you silence the noise, guard your focus, and choose joy over fear. – Zhara. J.
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