In today’s hyper-connected digital age, it can feel like the world is on fire every time we open our phones or computers. Breaking news. Politically charged updates. Disheartening reports of yet another injustice. For many of us, “doomscrolling”, the compulsion to keep scrolling through one distressing headline after another, has become an entrenched habit. But for those in the neurodivergent community, this cycle can be even more taxing. Our deep empathy, heightened sensitivity, and justice sensitivity leave us particularly vulnerable to burnout.
Here’s why that happens, how it affects our nervous system, and most importantly what we can do to protect our well-being while staying committed to our core values.
What Is Doomscrolling?
Doomscrolling is the urge to continually read or watch negative news, even when it’s causing us stress or anxiety. In times of global upheaval or crisis, we can feel compelled to stay informed. This drive is natural. It comes from a place of concern and empathy, and for many neurodivergent people, a profound desire to understand what’s happening in the world. But when it becomes an endless loop of negativity, it can take a serious toll.
The Neurodivergent Sensitivity Factor
For those who identify as neurodivergent, whether that’s being autistic, an ADHD-er, or other neurotypes, the emotional and sensory experience of news consumption can be magnified. We often feel our emotions and the emotions of others on a deeper level. This superpower of empathy can be incredibly beneficial in supporting social justice and building meaningful connections, but it also means the painful stories and injustices we see online can strike our hearts even harder.
Common Challenges:
- Heightened Emotional Response: Many neurodivergent folks experience more intense emotional fluctuations, making it easier to become overwhelmed by negative content.
- Information Overload: Brains that already juggle sensory and cognitive differences can become quickly overloaded by the constant flood of news and social media updates.
- Difficulty Switching Off: Because we care so deeply, it can be especially tough to set boundaries. Our sense of justice drives us to stay informed and to do our part.
The Impact on Our Nervous System
Every time we read or watch a distressing news story, our body’s stress response can kick in. Stress hormones like cortisol and adrenaline spike, putting our bodies into a heightened fight-or-flight mode. Chronic stress of this nature can:
- Contribute to feelings of anxiety or depression.
- Disrupt sleep patterns.
- Exacerbate executive functioning challenges (especially in ADHD).
- Lead to physical symptoms like headaches, muscle tension, or digestive issues.
When our nervous systems are regularly overstimulated by distressing content, it’s no surprise that we begin to feel burnt out. Burnout is that state of emotional, mental, and physical exhaustion that can leave us feeling helpless, hopeless, and disconnected from the world and from ourselves.
Balancing Empathy and Self-Care
Because many of us feel an unwavering moral responsibility to bear witness, it can feel impossible to “just ignore” the news or completely disengage. Instead, consider how to balance staying informed about the causes you care about with protecting your mental and emotional health.
1. Set Boundaries Around News Consumption
- Designated “News Windows”: Decide on specific times of day for checking news and social media. Maybe once in the morning or once in the evening. This limits the continuous stream of negative content.
- Mute or Filter Alerts: Turn off push notifications for your apps or certain social media platforms to avoid getting blindsided by updates at random moments.
2. Practice Mindful Consumption
- Check In With Yourself: Before scrolling, pause and ask, “Am I mentally prepared for this right now?” If you’re already feeling anxious or worn out, consider postponing until you feel more grounded.
- Engage With Purpose: When you do read the news, do so intentionally. Seek out reputable sources and specific issues you want to follow, rather than letting algorithms pull you into an endless feed.
3. Embrace Physical Grounding Techniques
- Deep Breathing or Box Breathing: Inhale for a count of four, hold for four, exhale for four, and hold again for four. Repeat a few times to calm the nervous system.
- Movement Breaks: Whether it’s stretching, a short walk, or gentle exercise, movement can help reset the body’s stress response.
- Sensory Self-Soothing: Keep items around that help you feel grounded—fidget toys, soft blankets, essential oils, or any other sensory tools that bring you comfort.
4. Seek Community Support
- Trusted Allies: Share feelings and concerns with friends, family, or trusted community members who understand your experiences. Just talking things out can be incredibly therapeutic.
- Professional Help: A therapist familiar with neurodivergent experiences can offer strategies to manage stress and empathy overload.
- Peer Groups: Online forums or local meet-ups for neurodivergent communities can be a great way to find like-minded people navigating similar challenges.
- Share the Burden: Choose a topic you care about, and only focus on that topic in the media. Have your peers do the same, and update one another. This way, you don’t feel like you have to engage with everything.
5. Focus on Tangible Actions
Feelings of helplessness can amplify anxiety. Turning that energy into action. Particularly around issues you care about.
- Volunteer or Donate: Even small acts can provide a sense of contribution and agency. If you cannot donate financially, donate your time. Get involved with others who feel as strongly as you do about your cause.
- Choose a Role: Not everyone needs to be on the front lines to create change. Choose what role you want to partake.
- Advocacy: Use your voice to participate in community initiatives.
- Engage in Micro-Actions: Little efforts (checking in on a friend, supporting local mutual aid efforts, spreading kindness in online communities) can add up to make a real difference.
6. Cultivate Rest and Joy
- Play and Creativity: Set aside time for activities that make you feel good. Drawing, crafting, making music, or simply watching a silly show can help replenish emotional reserves.
- Connect with Nature: Spending time outdoors, even briefly, can reset the nervous system. The grounding effect of nature is scientifically proven to reduce stress.
- Celebrate Small Wins: Whether it’s completing a chore or supporting a cause you care about, acknowledging small accomplishments can restore a sense of hope and motivation.
- Good News Still Exists: Tuning into good news can help counterbalance the constant cycle of negative headlines. Seek out positive stories to give your mind a break from distressing information.
The Bottom Line
Yes, there is a lot going on in the world—much of it unjust, heartbreaking, or shocking. For the neurodivergent community, these realities can weigh heavily on our hearts, minds, and bodies. But we don’t have to choose between empathy and self-preservation. By setting firm boundaries, practicing mindful news consumption, and seeking community support, we can protect our mental health while remaining engaged in the world’s events.
Remember: Your empathy is your strength, and your voice and actions (no matter how small) matter. By recognizing your limits and nurturing your well-being, you keep that empathetic spark alive. You deserve the same compassion that you so freely extend to others, and it starts with treating yourself and your nervous system with care.
If you found these strategies helpful, share this post with friends or community members who might be struggling right now. Let’s build a supportive network where caring deeply doesn’t have to come at the expense of our mental and emotional health. And if you’re feeling overwhelmed, consider reaching out for professional support. There’s no shame in needing extra help when the world feels like too much.
Stay informed, stay kind to yourself, and never forget: your empathy is powerful, and your well-being matters.
Living Lotus Therapy is here to help. Reach out for a consultation today.