It’s hard to look. But somehow, you can’t stop.
Disturbing or upsetting content online can make you want to shut your laptop, toss your phone aside, and disappear under a blanket. And yet, we keep scrolling.
There’s a reason for that.
Psychological research shows that disgusting or emotionally charged stimuli tend to grab and hold our attention more effectively than neutral ones.
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Media scholars Bridget Rubenking and Annie Lang suggest this response is deeply rooted in our biology. From an evolutionary standpoint, “an attentional bias toward disgust—no matter how aversive—would better equip humans to avoid harmful substances.”
In other words, even when something repels us, it also pulls us in, a strange survival instinct that still lingers.
But while the occasional disturbing headline or post can be manageable, the constant exposure to negativity, especially in the form of news and human failure, quickly becomes overwhelming.
It wasn’t always like this.
Not so long ago, the average person got their daily dose of information from a newspaper or the evening news. Now, with social media, upsetting stories we never asked to see are constantly thrown into our feed, without warning and without pause.
And it doesn’t stop there.
Many media outlets intentionally use a strategy known as “flooding the zone”—bombarding the public with so many stories (often confusing or sensationalized) that it becomes impossible to focus on any single issue.
The result? Mental fatigue, confusion, and a sense of helplessness. Instead of gaining clarity, we’re left feeling like everything is spinning out of control.
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So how do we protect ourselves from the mental toll of constant bad news?
Lisa Shows, a licensed professional counselor and owner of Bright Potential Counseling in Flagstaff, Arizona, shares some ways to manage the anxiety that comes with being plugged in all the time.
The first step, and perhaps the most obvious, is to step away.
“You don’t have to stay up-to-date every moment of the day. Take breaks for as long as you need to recharge and reset your mind,” Shows advises. “This might mean taking a day off from social media or deciding not to check the news before bed. Giving yourself space from the constant news cycle can help restore your emotional balance.”
She also recommends being intentional about where you get your news.
Not all sources are created equal, and choosing ones that prioritize accuracy over drama can make a huge difference. Seek outlets that focus on delivering verified information, not just the stories most likely to generate outrage.
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When things feel chaotic, it can help to look at the bigger picture.
Zooming out rather than getting stuck in the noise of each individual story can offer clarity and help you stay grounded. Often, things aren’t quite as apocalyptic as the headlines suggest.