Breaking Free from Doomscrolling: How to Set Boundaries with Media and Screens

Lately, I’ve been hearing from so many clients about how exhausting and overwhelming it is to be inundated with information in a world of nonstop news, endless scrolling, and constant notifications. We are being exposed to more information than ever before, and frankly, our brains don’t know what to do with it. *Cue shutdown*. The biggest complaint I’m hearing isn’t just about the volume of information available to use every day—it’s about the sense of powerlessness that comes with it. The more we consume, the more out of control we feel. This flood of never-ending information leads to anxiety and overwhelm and pulls us away from the present moment, making it harder to focus, connect, and feel grounded.

So the question is: How do we navigate this without shutting down completely? How can we reclaim our mental space in a world that demands our attention 24/7? 

While we can’t control the state of the world we live in, we CAN make intentional choices about how we choose to engage with it. In this blog, I’ll cover some of neuroscience behind information overload and practical steps you can take to regain control of your mental space and create a sense of grounding in your daily life.

Our Brains and Bodies Weren’t Built for This

If we look back to our ancestors, our brains were wired to focus on immediate threats—things like finding food, staying safe, and maintaining social relationships. Fast forward to today, and we’re processing far more than what’s happening in our immediate environment. We now have the ability to know what is happening in a remote village on the other side of the world in real time.

On one hand, this is a privilege because can witness injustices and take action in ways previous generations never could. However, on the other side, our nervous systems were simply not designed to hold the weight of every tragedy, crisis, and conflict happening across the globe. The expectation to stay informed, engage, and react to every issue can create a sense of powerlessness and emotional exhaustion.

So let’s talk neuroscience—specifically, negativity bias. This is our brain’s natural inclination to prioritize threats, a survival mechanism that once helped us avoid danger. Our brains are wired to be more sensitive to negative information than positive, which is why we’re more likely to fixate on distressing news and fall into the cycle of doomscrolling. Because negative information triggers a stronger response, we’re constantly pulled into a state of high alert, keeping cortisol and stress levels elevated.

Our brain wiring has not caught up to the digital age we live in. Our nervous system still operates as if every perceived threat is immediate. Without boundaries, we risk overstimulation, anxiety, and disconnection.

What Is in Our Control? Steps to Protect Your Mental Well-Being

So what can we do to support our nervous systems and give our brains a much-needed rest? Let me give you a few practical, intentional tips for reducing overstimulation, easing anxiety, and bring your body back to the present.

• Mindful Media Use

  • Carefully curate your feed by unfollowing or mute accounts that provoke stress, negativity, or comparison

  • Set limits by using screen time restrictions, enabling grayscale mode to reduce the appeal of endless scrolling, or turning off notifications

  • Ask yourself: Is this helpful, or is it just feeding my anxiety?

• Reconnect with Your Body and the World Around You

  • Get outside by spending time in nature, even for a short walk, to help regulate stress and reorient you to the present.

  • Practicing breathwork & sensory grounding techniques like deep breathing, feeling the weight of your body on the ground, or noticing sights and sounds around you can help shift you back into your window of tolerance. 

  • Instead of reaching for your phone first thing in the morning, try stretching, journaling, or sitting with a cup of coffee without a screen.

• The Power of Digital Detoxing

  • Taking intentional breaks from screens allows your nervous system to reset, reducing the constant flood of input your brain is processing.

  • Unplugging has been proven to improve sleep, reduce anxiety, enhance focus, and promote a greater sense of clarity.

  • Start small by taking a few hours away from screens each day, whether it's a tech-free morning, evening, or even a full-day reset.

If stepping away from technology feels overwhelming, you don’t have to do it alone. My new Digital Detox Therapy Group provides support and accountability as you explore ways to set healthier boundaries with technology, reduce overstimulation, and reconnect with what really matters. Through open conversations and practical strategies, you’ll learn how to unplug in a way that feels realistic and sustainable—helping you regain a sense of balance and control in a world that’s always online. 

If you’re interested in signing up for the Digital Detox group starting in May, reach out to Abbey at aperson@pollemacounseling.com or click the button below for more info!

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