From Doomscrolling to Self-Care: Breaking the Cycle of Political Anxiety

We live in a world where news cycles never sleep, and our devices are constantly buzzing. It’s all too easy to find yourself buried in your social media feed, scrolling through one alarming headline after another. This modern phenomenon—aptly named “doomscrolling”—can trap us in a cycle of anxiety, especially when it comes to political updates. If you find yourself feeling worried or on edge about the current state of affairs, you’re definitely not alone. But there’s good news: it’s possible to break this cycle, reclaim your peace, and even discover some uplifting tunes along the way.

What is Doomscrolling?

Picture this: you check your phone for a quick news update, only to realize 30 minutes later that you’ve scrolled through countless posts about political controversies, crises, and conflicts. Your heart rate has gone up, your shoulders feel tense, and your mind is spinning with anxiety. That’s the hallmark of doomscrolling—an endless feed of often negative or fear-inducing information.

While staying informed about current events is important, constant exposure to troubling news can take a serious toll on your mental health. Over time, doomscrolling can leave you feeling drained and hopeless, as though the world’s problems are resting squarely on your shoulders.

Understanding Political Anxiety

Politics shape our communities, our values, and often our sense of identity. It’s no wonder that political disagreements and ongoing scandals can spike our stress levels, even if these events are happening across the globe. With every new development, it can feel like you have a personal stake in fixing the world’s problems—which can be overwhelming and heartbreaking when change doesn’t come fast enough.

Even more exhausting is the never-ending nature of political news. Because social media operates 24/7, you might be exposed to upsetting headlines at any time of day. Instead of giving ourselves moments of peace or distraction, we stay plugged in—feeding our anxiety. It’s a vicious cycle, but thankfully, you can break free with the right mindset and habits.

Steps to Break the Cycle

1. Set Boundaries for Screen Time
   Start by deciding how much time you’re willing to spend on political news each day. Maybe it’s fifteen minutes in the morning or a half-hour in the evening. Stick to this schedule as best you can. Think of it like a personal policy—a guideline that protects your mental well-being.
2. Curate Your News Sources
   Not all news sources are created equal. Choose reputable outlets that focus on balanced reporting, and be wary of clickbait headlines designed to feed panic. If a certain social media account makes you feel anxious or angry every time you see a post, it might be time to hit that “unfollow” button.
3. Practice Mindful Consumption
   Instead of mindlessly scrolling, approach your news consumption with intent. Ask yourself why you’re reading a particular article: Are you seeking important updates, or are you just feeding an adrenaline rush? Pausing to reflect can help you break out of automated, stress-fueled behaviors.
4. Limit Push Notifications
   Every buzz or chime from your phone can lead to a spike in anxiety—especially if the notification is about breaking political news. Turning off push notifications can reduce those constant jolts of stress and help you stay present in the moment.
5. Find Healthier Outlets
   When you notice your thoughts spiraling, channel that energy into more nurturing activities. Meditation, going for a walk in nature, or calling a close friend can give your mind a healthier place to land. And of course, my personal favorite: turning on some music.

Tuning Into Music for Self-Care

One of the most healing remedies for political anxiety is often right at our fingertips: music. Whether you’re belting out your favorite power ballad in the shower or swaying to a calming acoustic playlist, music has the uncanny ability to ground us in the present moment. Studies show it can lower cortisol levels, slow your heart rate, and ease tension.

If you want to take it a step further, music therapy sessions—led by a trained therapist—use the emotional power of music to help you process stress and anxiety in a constructive way. You might engage in guided listening, writing your own songs, or even playing an instrument as a form of creative expression. The next time you’re tempted to scroll endlessly through disheartening political news, consider pressing “play” on a soothing playlist or a high-energy song that lifts your spirits. Let the rhythm remind you that there are still beautiful moments to be felt in this often-chaotic world.

Embrace Active Self-Care

By identifying doomscrolling triggers and replacing them with healthier behaviors, you can begin the journey toward breaking the cycle of political anxiety. Try:

• Breathing Exercises: Even a few deep, mindful breaths can interrupt anxious thoughts and bring calm.
• Journaling: Get those concerns on paper; seeing them in writing can help you process and untangle them.
• Physical Activity: Whether it’s yoga, dancing, or a morning run with your headphones blasting your favorite playlist, movement releases endorphins, the body’s natural mood-lifters.
• Connecting with Support: Share your worries and victories with friends, family, or a counselor. Virtual support communities can also offer empathy and understanding.

Closing Thoughts

The world of politics can be complex, and sometimes downright overwhelming. But your mental health should never be a casualty of current events. By setting firm boundaries, choosing your news sources wisely, leaning into music and its therapeutic benefits, and actively practicing self-care, you can break the cycle of doomscrolling.

Remember, you don’t have to carry the weight of the world alone. Take it one step at a time, one playlist at a time. And when the headlines become too much, pause, breathe, and let the power of a good song gently lead you back to a place of peace.

Here’s to reclaiming your mental space—filled with hope, melody, and the comforting knowledge that it’s okay to unplug. Your well-being is worth the effort, and you have the power to tune in to healthier, more uplifting chords in your life.

Photo by Chris Yang on Unsplash