A few nights ago, I caught myself doom-scrolling again. Before I knew it, hours had passed and I felt numb, disconnected from myself, and completely overwhelmed. I noticed it in my body: a tight chest, clenched jaw, buzzing thoughts that refused to settle. Sound familiar?

Everyday we are flooded with distressing information, and it can feel almost irresponsible to unplug. There’s this unspoken responsibility to bear witness 24/7, to stay informed, to share, to act. And while awareness is crucial, we cannot forget that our ability to resist, to advocate, and to care for others is deeply tied to our ability to care for ourselves.

Doom-Scrolling and the Burnout Loop

Doom-scrolling isn’t just a bad habit, it's actually a nervous system response. Our brains are wired to seek out threats, and when crisis after crisis unfolds on our screens, our bodies stay in a constant state of stress. The more depleted we become, the harder it is to engage in meaningful action. Burnout doesn’t serve anyone - not us, not our communities, not the movements we care about. So, how do we break the cycle?

Think of self-care as resistance. Self-care has been commodified into face masks and bubble baths (which, to be clear, can be great). But self-care is more than indulgence; it can be an act of resistance and self-preservation, especially in times of global crisis. It is saying: I refuse to let this system drain me of my humanity. I refuse to let the world’s violence make me numb.

Set boundaries with media consumption. It’s ok to take breaks. In fact, it’s necessary! Avoid reaching for your phone first thing in the morning which can spike your cortisol levels. Give yourself time to ground into your day before diving straight into social media or news sources. Instead of mindlessly scrolling, try scheduling intentional social media check-ins. Make sure to follow accounts that share action steps, not just trauma. Be intentional about who and what you engage with.
Honor your feelings and ground yourself in the present moment. When the world feels out of control, try small grounding practices, such as cooking a meal with intention, feeling the earth beneath your feet, taking a deep breath and actually noticing it. Try naming what you are feeling without judgement. These small moments remind us that we’re still here, still alive, still capable of feeling joy amidst all the chaos.
Remember that rest is a right, not a reward. You do not have to “earn” rest, nor do you have to justify your need for joy. Rest sustains our steadfastness and keeps us grounded. Rest allows us to metabolize what we are taking in and have enough resources to plan for how we might like to be a part of meaningful change.
Build and lean on community. Healing is not meant to be done in isolation. In a world that encourages individualism, remember that healing is collective. Surround yourself with those who uplift and nourish you. Create and seek out spaces where grief and joy can coexist. Share meals, hold each other in difficult moments, and remind each other that no one carries the weight alone. Together we not only endure, but we also cultivate resilience, care, and liberation.

So the next time you find yourself spiraling down the doom-scroll rabbit hole, pause. Breathe. Step away. Healing isn't about escaping the world’s pain but equipping ourselves to move through it. The systems that oppress us thrive on our exhaustion and despair. Choosing to rest, heal, and find moments of joy are all ways of resisting these forces. By taking care of ourselves, we ensure that we are able to continue showing up for the long fight ahead.

Therapy can be one way we take care of ourselves. It can be an intentional weekly space you create to check in, get support, learn new skills, and increase your capacity for staying present when the world feels heavy. It’s important to have a therapist who understands and honors the connection between your healing and collective healing, between self-care and resistance. It’s essential that they encourage your humanity and care for others as well as your care for yourself.

A gentle invitation to care for yourself: Today, give yourself permission to pause, breathe, and soften. Your wellbeing matters, and your healing is a part of our collective liberation. Whether it’s stepping away from your screen for a moment, getting fresh air, or reaching out to a loved one, these small acts of care can create a sense of calm and connection.

Sending love, strength, and care to you all.

Written by: Nichole Abdallah, AMFT