Key idea Keeping informed can help us understand a situation and make decisions. However, checking the news repeatedly does not always provide new or useful information. It often offers very brief relief before increasing anxiety, helplessness and the urge to check again.
When a tragedy, accident, war, natural disaster or public health crisis occurs, it is understandable to want to know what has happened. We look for facts, explanations and signs that the situation is beginning to come under control.
The problem begins when we stop simply informing ourselves and start constantly monitoring the information. We open one article, then another, check social media, look again for updates and eventually finish the day feeling that we have seen a great deal but understood very little — and that we feel worse than before.
Overexposure to negative news can increase anxiety, interfere with sleep and keep the body in an almost permanent state of alert. It does not only affect people who have experienced an event directly. Repeated exposure to images, videos, testimonies and speculation can also affect people watching from a distance.
This article is not suggesting that you should ignore what is happening in the world. The aim is different: to learn how to distinguish between being informed and becoming emotionally trapped in constant updates.
What is overexposure to negative news?
Overexposure occurs when the amount, frequency or intensity of the news we consume exceeds our ability to process it calmly.
It does not depend only on how many minutes we spend in front of a screen. The type of content also matters. A sequence of explicit videos, distressed testimonies, alarming headlines, repeated images or contradictory messages can be much more activating than a short, contextualised written report.
The English term doomscrolling is often used in this context. It describes the habit of continuing to scroll through predominantly negative news and content, even when the person already feels tired, anxious or unable to stop.
It is a way of describing a pattern of digital behaviour. It may occur temporarily during a crisis or become a repetitive habit that maintains anxiety, interferes with sleep and takes up too much space in daily life.
Why do we feel unable to stop checking?
From the outside, it may appear as simple as closing an app. However, when a news story connects with fear, uncertainty or empathy, several psychological processes become involved.
The need to reduce uncertainty
Serious situations are often filled with unanswered questions. We do not know what will happen, whether the danger will increase, who is responsible or when the situation will end.
Looking for information is a logical response. The brain is trying to complete what is missing so that it can anticipate what may happen. The difficulty is that, during the first hours or days of a crisis, many of those answers do not yet exist.
Checking another source therefore does not always resolve uncertainty. It may instead introduce more versions, rumours and possible outcomes, creating even more unanswered questions.
The feeling of being in control
Checking the news can briefly create a sense of control: “If I know everything that is happening, I will be prepared.” That feeling tends to fade quickly, particularly when the situation is outside our influence.
Rather than increasing our ability to respond, constant monitoring can consume our energy without changing the outcome.
The negativity bias
Our attention is quick to detect information that may represent a threat. This is not a fault in the brain. It is a mechanism that has helped humans react to potential danger.
However, in a digital environment with permanent access to distressing events from around the world, this mechanism can become overloaded. Every urgent headline, video or notification demands our attention again.
When we consume large quantities of negative news, we may gradually begin to feel that danger is continuous, everywhere and capable of reaching us at any moment.
Unpredictable reward
Most checks do not reveal an important update. Nevertheless, every so often, a new detail appears that seems significant. This unpredictable reward reinforces the checking behaviour.
The process is similar to other repetitive behaviours: we continue because the next update might be the one that reassures us, explains everything or confirms that the danger has ended.
Empathy, guilt and responsibility
Some people feel that switching off would be a form of indifference: “How can I stop looking when other people are suffering?” Others believe that they must watch, share and remain constantly aware in order to show that they care.
However, protecting our emotional capacity does not mean looking away. We can remain informed, show solidarity and act responsibly without spending hours exposing ourselves to images that do not increase our understanding or ability to help.
The cycle between information and anxiety
This pattern is often maintained because each check briefly reduces the discomfort of not knowing. The content then reactivates fear, and the urge to check returns.
The brief relief encourages the behaviour to repeat. However, the more often we check, the more we train our attention to search for signs of danger.
This mechanism is related to other anxiety cycles in which a person repeatedly checks, asks for reassurance, anticipates or searches for certainty. In our article about what thoughts are and how we relate to them, we explain why trying to control the mind continuously can make certain thoughts take up even more space.
How can news overexposure affect mental health?
Not everyone responds in the same way. Personal history, proximity to the event, current circumstances, previous anxiety and the type of images being consumed all play a role.
Nevertheless, certain reactions occur frequently.
Increased physical arousal
The body can react to threatening images and accounts even when we are physically safe. Some people experience chest pressure, faster breathing, muscle tension, digestive discomfort, restlessness or an inability to sit still.
When this activation continues for hours, it becomes more difficult to rest and recover a sense of safety.
Difficulty sleeping
Checking the news immediately before bed combines two factors that can interfere with sleep: screen use and emotional activation.
A person may go to bed with recent images in mind, unanswered questions and the feeling that they should check one final update. That final check frequently becomes several more.
When your mind becomes caught in worry at night, our guide on what to do when your mind will not switch off at bedtime may also be helpful.
Irritability and emotional exhaustion
Remaining exposed to suffering, conflict and threat can leave fewer emotional resources available for responding patiently to everyday demands.
Some people become more sensitive, argue more easily or lose interest in activities that previously helped them relax. Others move from distress into a feeling of emotional numbness or disconnection.
Difficulty concentrating
Notifications and repeated checks fragment attention. Even after putting the phone down, part of the mind may remain focused on the possibility of another update.
This can make it harder to read, work, hold a conversation or complete tasks that require sustained attention.
A constant perception of threat
If we receive a continuous selection of wars, accidents, violence, disappearances and disasters throughout the day, we may start to perceive the world as far more dangerous than our immediate surroundings suggest.
This does not mean that the events are not real. It means that repetition and accumulation can affect the proportion in which they become integrated into our broader view of reality.
What happens during wars, pandemics and major tragedies?
During the COVID-19 pandemic, many people became aware of this pattern. They checked figures, restrictions, maps, symptoms, official statements and rumours from the moment they woke up until they went to bed.
Something similar may occur during a war, terrorist attack, major accident, wildfire, flood or widely reported disappearance.
At these times, useful information exists alongside repeated images, live broadcasts with few new developments, speculation and content posted by individuals without context or verification.
Research into collective traumatic events has found that intense media exposure can be associated with stronger stress responses. This does not mean that watching a news report automatically causes psychological trauma or that every viewer will develop clinical symptoms.
It does mean that repetition, graphic content and previous vulnerability matter. It is therefore especially important to protect children, teenagers, people with a history of trauma and those already experiencing heightened anxiety.
Once the essential information is known, repeatedly watching footage of an impact, rescue, injured people, screaming or grieving families usually increases emotional distress without providing useful new information.
Signs that the news may be affecting your mental health
You do not need to count the exact number of hours you spend checking. It is more helpful to consider the purpose the behaviour serves and the consequences it has in your daily life.
How to stay informed without becoming trapped by the news
The solution is not usually to move from constant exposure to complete disconnection. A more sustainable change involves turning an automatic behaviour into a conscious decision.
Decide why you are checking
Before opening an app, identify a specific question: “Do I need to know the official guidance?”, “Has anything changed that directly affects me?” or “Am I simply trying to reduce my anxiety?”
Choose specific times
Select one or two moments during the day to check the news. Avoid making it the first thing you see when you wake up and the final thing you see before bed.
Reduce the number of sources
Choose reliable news providers and official organisations. Checking ten accounts of the same event usually adds noise rather than clarity.
Disable non-essential alerts
Notifications turn each development into an urgent interruption. Keep only those alerts that have genuine practical value.
Choose written information over video where possible
Written, contextualised information usually gives you greater control than an automatic sequence of intense images or explicit videos.
Notice how you feel before and afterwards
Ask yourself: “What can I feel in my body?”, “Has this check helped me feel oriented or made me more activated?” and “Have I learnt anything that changes what I need to do?”
Create a transition after checking
Stand up, drink some water, step outside, breathe slowly, speak to someone or return to a specific task. The body needs a signal that the period of monitoring has ended.
Turn concern into a limited action
Where appropriate, choose one practical action: donate to a reliable organisation, support someone nearby, verify information before sharing it or participate in a community initiative. Then allow the action to end.
The aim is not to stop feeling
Sometimes we try to reduce our news consumption in the hope that sadness or worry will disappear immediately. However, a tragedy may continue to affect us even after we reduce our exposure.
The aim is not to become insensitive. It is to create enough space to feel without remaining trapped in constant stimulation.
We can recognise that something is painful, talk about it, support other people and still continue eating, sleeping, working, looking after our relationships and paying attention to what is happening in our own lives.
Mindfulness-based practices can help us return to the present without denying what is happening. In our article about what mindfulness is and how it is used in psychology, we explain that it does not mean emptying the mind. It involves noticing what is present and consciously deciding where to place our attention.
A simple seven-day plan
You do not need to change every habit at once. Start with a brief experiment and observe what changes.
Try this for one week
The purpose of the experiment is not to prove that the news is harmful. It is to identify what amount and form of consumption allow you to remain informed without losing your emotional stability.
How to talk to children and teenagers about a tragedy
Children may encounter images and comments even if they do not watch the television news. They hear conversations, receive videos, check social media or notice the concern of the adults around them.
Offer an explanation that is appropriate for their age, ask what they already know and correct inaccurate information without adding unnecessary details.
It is also advisable not to leave the television showing repeated footage for hours. Young children may interpret repeated images as evidence that the event is happening again and again.
You might say: “Something serious has happened, and it is normal for us to feel concerned. The responsible adults are working on it. You can ask me anything you need to know, and we do not have to keep watching these images all the time.”
If you notice nightmares, intense fear of separation, irritability, avoidance, developmental regression or persistent worry, reduce their exposure and consider seeking professional advice.
When might psychological support be helpful?
Feeling concerned about a serious news story does not automatically mean that you need therapy. It is a human response and often decreases as time passes and normal routines return.
Psychological support may be useful when the pattern continues and begins to restrict your life:
- Anxiety is clearly interfering with sleep, work or relationships.
- You cannot reduce the checking behaviour despite trying to do so.
- News coverage activates memories of your own traumatic experiences.
- You avoid going out, travelling or completing activities because of a general sense of danger.
- You experience panic attacks, intense physical symptoms or constant worry.
- You feel hopeless, disconnected or unable to enjoy almost anything.
- You use alcohol, food, medication or other behaviours to calm yourself after checking the news.
In therapy, we can explore what need the checking behaviour is meeting, how it relates to uncertainty and which strategies could help you regain greater freedom of choice.
At Ocnos Psychology Clinic, we provide psychological treatment for anxiety from an individual and contextual perspective. We offer face-to-face appointments in Palmones, within Los Barrios and close to Algeciras, as well as online therapy.
Frequently asked questions about negative news and anxiety
What does doomscrolling mean?
Doomscrolling means continuing to scroll through predominantly negative news or online content even when you already feel anxious, tired or unable to stop. It is not a clinical diagnosis, but a way of describing a digital habit.
Why do I feel that I need to check the news constantly?
Checking the news may briefly reduce uncertainty and create a feeling of control. However, if the content increases fear, the urge to check soon returns. This creates a cycle involving anxiety, checking and short-lived relief.
Can negative news cause anxiety?
Negative news can increase physical arousal, worry and the perception of threat, particularly when exposure is repeated, includes graphic images or occurs during a period of vulnerability. This does not mean that everyone will develop an anxiety disorder.
Do I need to stop watching the news completely?
Not necessarily. It is usually more helpful to choose reliable sources, limit when you check, avoid explicit videos and notice whether the information is helping you feel oriented or simply maintaining your emotional activation.
Is it harmful to check the news before going to sleep?
Distressing news can increase mental and physical arousal at the time when the body needs to reduce it. A brief check may also continue for much longer than intended. It is therefore generally advisable to leave some time without news before bed.
How can I stop doomscrolling?
You can define specific times for checking, remove notifications, keep your phone away from the bed, decide what question you want to answer before opening an app and plan a transition activity afterwards. It can also help to practise tolerating not knowing every update immediately.
How can I protect my children from distressing news?
Ask what they know, provide simple and truthful information, avoid unnecessary details and limit repeated images. Maintain their routines and look out for persistent fears, nightmares, irritability or changes in behaviour.
When should I speak to a psychologist?
Consider seeking help when anxiety, repeated news checking, intrusive images or a constant sense of danger persistently affect your sleep, work, relationships or ability to enjoy life. Support may also be helpful when news coverage reactivates previous traumatic experiences.
Sources and further reading
- World Health Organization. Mental health and psychosocial considerations during the COVID-19 outbreak .
- Holman EA, Garfin DR, Silver RC. Media’s role in broadcasting acute stress following the Boston Marathon bombings . Proceedings of the National Academy of Sciences.
- Buchanan K, Aknin LB, Lotun S, Sandstrom GM. Brief exposure to social media during the COVID-19 pandemic: doom-scrolling has negative emotional consequences . PLOS ONE.
When staying informed becomes living in a state of alert
If you recognise this cycle and feel that the news is taking up too much space in your life, we can help you understand what is maintaining it and develop a more flexible relationship with uncertainty, attention and fear.
This article is provided for informational purposes and does not replace an individual psychological or medical assessment. If there is an immediate risk to your safety or the safety of another person, seek urgent medical assistance.