Remember when we called it the information superhighway? That is what it was, back when the internet first showed up. The deal felt simple: you logged on, looked things up, learned something, and left. Now, the feed can reach past your willpower and into your social media nervous system response before you even realize what happened.

Social media nervous system
Doomscrolling
Vicarious trauma
Attention boundaries

In this blog

	Two different harms, one nervous system
	Why your body reacts to a phone
	What it looks like when it wears you down
	How to change the design, not just the behavior
	Why your own regulation matters
	Frequently asked questions

And then something happened.

The superhighway became a supermarket. Everything is for sale now. The cost is not just money. It can be your emotional energy, your time, your relationships, your sanity, your regulation, and your ability to sit in a quiet room for five minutes without reaching for the glowing rectangle in your pocket.

Let us talk about what happened, why it matters, why it is not your fault, and what it can look like to get your ground back.

Key insight

The problem is not that you are weak. A social media nervous system response often begins because the feed is designed to bypass reflection and keep the body on alert.

Two Different Harms, One Nervous System

When we talk about “media,” we usually mash together two very different things your body has to deal with.

Stream one: the algorithm

Short videos. Edited photos. Stuff designed to make you mad. Comments built to keep your thumb moving. All of it made to get past your willpower and light up dopamine. It is not an accident that stopping feels hard. It was built that way.

Stream two: the suffering

Graphic images of war, violence, political chaos, and people in pain. You did not sign up to witness any of it. Your feed served it up anyway.

There is a clinical name for what can happen when we are exposed to suffering that is not ours over and over: vicarious trauma or secondary traumatic stress. In a study on media-induced secondary trauma during the COVID-19 pandemic, Lamba et al. (2023) explored how repeated media exposure can affect mental health during collective crises. This used to be something we talked about mostly with therapists, nurses, and first responders. Now, thanks to smartphones, many more people are exposed to other people’s pain again and again.

Both streams, the addictive and the disturbing, move through the same nervous system. That is the part most people miss.

Your Body Does Not Know It Is Just a Phone

Your nervous system was built for real threats. The kind that show up, get handled, and go away. It does not know what TikTok is. It cannot tell the difference between a bear and a shaky video of a bombing. It cannot tell the difference between friends laughing at your joke and bots boosting a stranger’s comment section.

It reacts to what it sees. Every time.

Heart rate up. Chest tight. Breath shallow. Cortisol dumping. That is supposed to happen briefly: burst, resolve, safety. But scrolling breaks that rhythm. Threat, threat, threat. Comparison, comparison, comparison. No resolution. No off switch. No “it is over now.”

Your body may think you are still in the woods with the bear, hours after you put the phone down.

And the research keeps piling up:

• A systematic review and meta-analysis found that problematic social media use is linked to higher rates of depression, anxiety, and stress in adolescents and young adults (Shannon et al., 2022).
• A meta-analysis linked use of social networking sites with self-reported depressive symptoms, with particular concerns around passive or comparison-based use (Vahedi & Zannella, 2021).
• The World Health Organization reported that problematic social media use among teens rose from 7% in 2018 to 11% in 2022, alongside lower overall well-being (WHO, 2024).
• Excessive screen time has been discussed in relation to changes in brain structure, sleep disruption, attention, and stress regulation (Stanford Lifestyle Medicine, 2024).

So no, it is not just you. It is not only in your head. A social media nervous system response can show up in the body, and it is measurable in sleep, attention, mood, and tension.

A grounded way to think about trauma exposure

If distressing content keeps following you into sleep, relationships, work, or your body, it may help to learn more about how trauma can shape nervous system responses.

What It Looks Like When It Is Wearing You Down

The harm builds slowly. That is why most people do not connect the dots. They just notice something is off.

See if any of this lands:

A quick self-check

• Sleep that does not feel like rest, even when you get eight hours.
• A low hum of worry that eases the second you pick up your phone and comes right back when you put it down.
• Things that used to bring joy feel oddly flat.
• You cannot sit with your own thoughts for more than a minute without reaching for something.
• Cycles of anger and guilt leave you drained.
• Bitterness creeps into places it did not used to live.
• Comparison makes your actual life feel smaller than it is.
• Tension gathers somewhere in your body: jaw, shoulders, stomach, chest.

If a few of those hit, you are not broken. You are a person responding the way a person is supposed to respond to a world you were never built to absorb at this speed.

Change the Design, Not Just the Behavior

Here is the trap. People try to use willpower against apps built to get past willpower.

Guess who wins that fight.

The move is not to try harder. It is to change the design.

Practical reset

A design-first reset

Use these as experiments, not as proof that you are doing mental health correctly.

1	Audit before you adjust. Pull up your screen time. Do not judge it. Just look. Which apps eat the most hours? When do you reach for your phone? What were you feeling right before? This is data, not a confession.
2	Create distance, not deprivation. Deleting an app for 24 hours is worth more than six promises to “scroll less.” Turn off notifications, move social apps off your home screen, and put the phone in another room at night.
3	Set a news perimeter. Pick one time a day to check. Mute keywords that send you spiraling. You can stay informed without being soaked. Caring is not the same as watching.
4	Ground yourself when the damage is already done. The 5-4-3-2-1 exercise works because it pulls your body back to the present, which is the only place safety actually lives.
5	Ask your thoughts a different question. When something from your feed loops in your head, try: Is this a fact, a fear, or a feeling? Naming it does not make it disappear, but it puts a little air between you and it.
6	Move it through your body. Vicarious trauma does not just live in your head. It can live in your muscles, your gut, your jaw. Walk it out. Stretch. Dance to one song. Step outside for ninety seconds.
7	Replace it, do not just remove it. A nervous system running on stimulation will feel weird without it. Plan what fills the gap: text a real friend, read ten pages, sit on your porch. The first few days can feel loud in their quiet. Then it starts to feel like rest.

When self-kindness helps the reset stick

A feed boundary works better when it is not fueled by shame. If your inner critic gets loud, this GoodTherapy article on self-compassion and the inner critic may be a useful companion.

Try this now: 5-4-3-2-1

Name five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste.

This does not erase the content you saw. It helps your body locate the present moment, which is the only place safety can register.

Put Your Own Oxygen Mask On First

There is a reason flight attendants tell you to secure your own mask before helping the person next to you. A person who has run out of air cannot help anyone else breathe.

Research on caregivers points to a similar reality. Compassion fatigue and burnout are serious concerns among health care professionals, and ongoing research continues to examine how overexposure to distress and depleted regulation can affect people who care for others (Capobianco dos Santos et al., 2025).

Stepping back from media is not selfish. It is not giving up either. It is what lets you stay connected to the people and causes you love without becoming a casualty of the feed.

Support can make the pattern easier to change

If social media nervous system stress is affecting your sleep, relationships, or sense of safety, you can find a therapist through GoodTherapy and talk through what is happening without shame. If you are unsure where to start, GoodTherapy’s guide to finding the right therapist can help you think through fit.

What Comes Back

People who try this often notice the same thing. The first week is weird. Quieter than expected. Sometimes a little lonely. You may pick up your phone out of habit and put it back down. That is not relapse. That is recalibration.

Then something shifts. Sleep gets deeper. Thoughts come back online. Creativity sneaks in. Conversations go longer. The body settles into a kind of safety it had not felt in a long time.

You do not have to throw your phone in the ocean. You just have to stop letting it think for you. Your attention is one of the most valuable things you have. You are allowed to protect it.

Frequently Asked Questions

Common questions about feed stress, body cues, and getting help.

Q: Can social media affect my nervous system? +

A: It can. Social media can expose you to comparison, conflict, rapid novelty, and distressing content in quick succession. Your body may respond with stress signals even when the threat is not physically present.

Q: Is it vicarious trauma if I only saw the content online? +

A: Repeated exposure to others’ pain through media can contribute to secondary stress for some people. That does not mean every distressing post causes trauma, but it does mean your reaction deserves care and context.

Q: How do I stop doomscrolling without relying on willpower? +

A: Change the design first. Move apps, turn off notifications, set a news window, keep the phone out of the bedroom, and plan a replacement activity before you remove the old habit.

Q: When should I talk with a therapist? +

A: Consider therapy if scrolling is affecting sleep, relationships, work, mood, or your sense of safety. A therapist can help you understand what the feed is activating and build steadier ways to respond.

References

	Capobianco dos Santos, C. G., Santos Neto, M. F., Carvalho, S. R. P. V. T., Furlani, M. R., Martins, C. C., Santos, E. R., Menezes, J. D. S., Silva, M. Q., Santos, L. L., Molina, T. C., Castro, N. A. A. S. R., Cristóvão, H., Santos Júnior, R., Brienze, V. M. S., Lima, A. R. A., Fucuta, P. D., Vaz-Oliani, D., Domingos, N. A., Miyazaki, M. C., . . . André, J. C. (2025). Compassion fatigue and burnout among health care professionals: Protocol for a scoping review. JMIR Research Protocols, 14, e66360. https://doi.org/10.2196/66360
	Lamba, N., Khokhlova, O., Bhatia, A., & McHugh, C. (2023). Mental health hygiene during a health crisis: Exploring factors associated with media-induced secondary trauma in relation to the COVID-19 pandemic. Health Psychology Open, 10(2). doi: 10.1177/20551029231199578
	Shannon, H., Bush, K., Villeneuve, P. J., Hellemans, K. G. C., & Guimond, S. (2022). Problematic social media use in adolescents and young adults: Systematic review and meta-analysis. JMIR Mental Health, 9(4), e33450. https://doi.org/10.2196/33450
	Stanford Lifestyle Medicine. (2024). What excessive screen time does to the adult brain.
	Vahedi, Z., & Zannella, L. (2021). The association between self-reported depressive symptoms and the use of social networking sites (SNS): A meta-analysis. Current Psychology, 40(5), 2174-2189. https://doi.org/10.1007/s12144-019-0150-6
	World Health Organization. (2024). Teens, screens and mental health.

Protecting Your Attention Is Care

If your feed keeps leaving your body on alert, support can help you sort through what is being activated and what needs to change.

Find a Therapist Near You →

About the Author Griffin Oakley MSCP, NCC, LMHC, LPC Griffin Oakley, MSCP, NCC, LMHC, LPC, is a licensed therapist specializing in trauma, CPTSD, attachment, and identity work. His work focuses on helping adults make sense of overwhelming inner experiences with more steadiness, self-understanding, and practical support. He provides telehealth therapy to adults throughout Florida through Curious Mind Counseling, where he supports clients navigating trauma recovery, nervous system stress, and relationship patterns. View Profile >

When people think of anxiety, they often picture some visible signs. They imagine panic, spiraling thoughts, avoidance, or moments when someone clearly looks overwhelmed. While anxiety can look like that.

High functioning anxiety
Hidden anxiety
Perfectionism
Burnout

In this blog

	How anxiety can fuel performance
	Signs of high functioning anxiety that are easy to miss
	Why high functioning anxiety often goes unnoticed
	The breaking point: burnout and emotional exhaustion
	When should you seek help?
	Effective forms of therapy for high functioning anxiety
	How to approach therapy if you have high functioning anxiety
	Moving forward

That is not the only way it shows up.

Sometimes anxiety is harder to notice, even for the person living with it. It can hide behind routines, ambition, reliability, and the ability to keep going. It can look like answering every email, meeting every deadline, remembering every key event and detail, showing up for people who matter, and still never quite feeling calm. It can look like being the one everyone depends on while your own mind never fully quiets down.

That is why it is important to recognize this type of anxiety. Commonly known as high functioning anxiety, this experience is not recognized as a formal mental health diagnosis, but it describes something very real. Many individuals continue to function at a high level while carrying persistent worry, pressure, and internal distress that often goes unseen.

How Anxiety can Fuel Performance

One of the reasons high functioning anxiety can go unnoticed is that it often wears socially acceptable masks and may often look like success. In fact, in may look like being very responsible. It may look like caring deeply. It may look like staying organized, always preparing, or trying hard not to let anyone down. Some people learn to manage anxiety by becoming exceptionally good at anticipating problems, staying busy, and keeping control wherever they can.

In many cases, anxiety does not stop people. It pushes them.

Pushes them to care deeply, to stay highly organized, to always prepare for things and events in advance or or try to not let anyone down.

Research indicates that certain forms of anxiety, especially when tied to performance or expectations, can coexist with high achievement. In academic settings, for example, perfectionistic standards can even have a positive relationship with performance outcomes, despite underlying stress.

At the same time, this productivity is often driven by fear. Fear of failure, fear of letting others down, or fear of not being “good enough.”

This creates a cycle where:

1 Anxiety fuels effort

2 Effort leads to achievement

3 Achievement reinforces the anxiety

What looks like discipline or ambition from the outside may actually be a coping mechanism on the inside.

Signs of High-functioning Anxiety that are Easy to Miss

High functioning anxiety rarely looks like avoidance or breakdowns. Instead, it shows up in patterns that are often socially rewarded.

For some people, anxiety shows up as perfectionism. For others, it appears as people pleasing, irritability, muscle tension, difficulty sleeping, or the sense that their mind is always running in the background. Some people stay busy because slowing down brings them too close to feelings they do not know how to sit with. Others become highly attuned to everyone else around them, constantly tracking moods, reactions, and signs of disappointment.

Some of the most common but overlooked signs include:

	Constant overthinking, even about small decisions
	Perfectionism and fear of mistakes
	People-pleasing and difficulty saying no
	Staying busy to avoid slowing down
	Difficulty relaxing, even during rest
	Persistent physical tension or fatigue
	Becoming attuned to surroundings, tracking moods, reactions and signs of disappointment

Research shows that perfectionistic tendencies and worry are closely linked, with worry often acting as a core feature of anxiety.

In fact, maladaptive perfectionism has been consistently associated with anxiety symptoms across multiple studies and populations.

If these patterns feel familiar, talking to a therapist can help you understand what is driving them.

Why High-Functioning Anxiety often goes Unnoticed

High functioning anxiety often goes unnoticed not because it is rare, but because it usually does not align with what we expect anxiety to look like.

Mental health systems typically define disorders based on distress and impairment. But what happens when someone is distressed, yet still performing well?

People with high functioning anxiety often:

Meet expectations

Maintain relationships

Succeed professionally

As a result, their internal experience is often overlooked, both by themselves and by others.

This is reinforced by social and cultural expectations. Productivity, reliability, and achievement are rewarded, even when they come at the cost of mental wellbeing.

The Breaking Point: Burnout and Emotional Exhaustion

Despite being hidden, high functioning anxiety can take a toll on your emotional and physical well-being and is not sustainable indefinitely.

It can make it hard to be fully present. You may be physically in the room but mentally somewhere else, scanning the next problem, thinking about the next task, or the next thing that could potentially go wrong. You may struggle to enjoy moments of rest because your mind treats stillness like a threat instead of relief.

Over time, this feeling piles up and can feel exhausting.

You may find yourself becoming more irritable, more physically and emotionally drained, or more disconnected from joy. This is one of the quieter harms of anxiety. It can steal peace long before it interrupts performance.

Over time, the constant pressure, overthinking, and need to perform can lead to:

1Burnout	2Emotional exhaustion
3Irritability or detachment	4Difficulty concentrating
5Sudden breakdowns after long periods of coping

Research shows that perfectionism and anxiety are linked to chronic psychological distress and rumination, which can intensify over time if not addressed. Similarly, studies highlight that individuals with strong perfectionistic tendencies are more vulnerable to long-term stress and mental health challenges. Such people don’t fall apart slowly but rather hold it together, until they can’t.

You do not have to wait until burnout to seek support. Early conversations with a therapist can make a meaningful difference.

When should you seek help?

One of the biggest barriers to seeking support is the belief that your condition is not serious because you are fully functional and able to carry out everyday tasks as expected.

But functioning is not the same as feeling okay.

Your body may be sending subtle signals you tend to overlook, but they could be a sign that you need professional support.

It may be time to seek support if:

It may be time to seek support if:

	your mind rarely feels calm
	you feel constant internal pressure
	rest feels uncomfortable or undeserved
	your anxiety is affecting your relationships or wellbeing
	you feel exhausted despite being productive

Because the external signs of struggle are minimal, high functioning anxiety often delays help seeking, but getting support early can prevent long term burnout and more serious mental health challenges.

Connect with a licensed therapist who specializes in anxiety and stress.

Effective forms of Therapy for High Functioning Anxiety

Many people with high functioning anxiety hesitate to seek help because they feel like they are “managing.” But therapy can help you understand what is driving that constant pressure and give you tools to move through life with more clarity and less strain.

Some of the most effective approaches include:

1	Cognitive Behavioral Therapy (CBT) CBT helps you identify patterns of thought that fuel anxiety and replace them with more balanced, realistic perspectives. It is especially helpful if you: overthink decisions expect the worst outcomes tie your self-worth to performance
2	Acceptance and Commitment Therapy (ACT) ACT focuses on helping you accept internal experiences rather than constantly trying to control them. This can be helpful if: you feel the need to always stay in control slowing down feels uncomfortable your mind is constantly “on”
3	Therapy for Perfectionism Some therapists specifically work with perfectionism and high standards. This approach helps you: challenge unrealistic expectations reduce self-criticism separate your worth from your productivity

How to Approach Therapy if you have High Functioning Anxiety

If this type of anxiety resonates with you, it can help to look for therapists who:

• specialize in anxiety or generalized anxiety disorder
• have experience working with perfectionism or high achievers
• focus on stress, burnout, or overthinking
• use structured, evidence-based approaches

Browse therapist profiles and connect with someone who aligns with your needs and approach.

Moving Forward

High functioning anxiety can be easy to miss, especially when it looks like success. But just because you are meeting expectations, staying productive, and showing up for others does not mean you are not struggling.

Anxiety does not always look like falling apart. Sometimes, it looks like holding everything together, at a cost. Recognizing that cost is the first step toward something better.

Frequently Asked Questions

Common questions about high functioning anxiety and getting support.

Q: Is high functioning anxiety a formal diagnosis? +

A: No. High functioning anxiety is not recognized as a formal mental health diagnosis, but it describes a real experience where someone continues to function while carrying persistent worry, pressure, and internal distress.

Q: What are signs of high functioning anxiety? +

A: Signs can include constant overthinking, perfectionism, fear of mistakes, people-pleasing, difficulty relaxing, physical tension, fatigue, and staying busy to avoid slowing down.

Q: When should someone seek help for high functioning anxiety? +

A: It may be time to seek support if your mind rarely feels calm, rest feels uncomfortable, anxiety is affecting your relationships or wellbeing, or you feel exhausted despite being productive.

Q: What therapy can help with high functioning anxiety? +

A: Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, and therapy focused on perfectionism may help people understand the pressure behind anxiety and build more balanced ways of coping.

Resources:

	Fletcher, S. (2024). What are signs of high functioning anxiety? Canadian Centre for Addictions. https://canadiancentreforaddictions.org/what-are-signs-of-high-functioning-anxiety/
	Lunn, J., Greene, D., Callaghan, T., & Egan, S. J. (2023). Associations between perfectionism and symptoms of anxiety, obsessive-compulsive disorder and depression in young people: A meta-analysis. Cognitive Behaviour Therapy. https://doi.org/10.1080/16506073.2023.2211736
	Macedo, A., Marques, M., & Pereira, A. T. (2014). Perfectionism and psychological distress: A review of the cognitive factors. International Journal of Clinical Neurosciences and Mental Health. https://www.researchgate.net/publication/260552234_Perfectionism_and_psychological_distress_a_review_of_the_cognitive_factors_REVIEW
	Stöber, J., & Joormann, J. (2001). Worry, procrastination, and perfectionism: Differentiating amount of worry, pathological worry, anxiety, and depression. Cognitive Therapy and Research, 25, 49–60. https://doi.org/10.1023/A:1026474715384
	Wu, R., Chen, J., Li, Q., & Zhou, H. (2022). Reducing the influence of perfectionism and statistics anxiety on college student performance in statistics courses. Frontiers in Psychology, 13, Article 1011278. https://doi.org/10.3389/fpsyg.2022.1011278

The exponential improvement and integration of AI into our personal and professional lives has been almost startling. Like the cell phone, the Internet, and ATM cards, AI is here to stay.

The Wall Street Journal (Bindley & Blunt, 2024) reports that companies now assess AI fluency during hiring, and annual reviews increasingly factor in how well employees use AI to increase productivity and cut costs. Some organizations even award bonuses to those who help others work smarter.

When I recently rescheduled a medical appointment with an AI agent, efficient, courteous, and surprisingly “human,” I wasn’t put off at all. That moment clarified something important: the question is no longer whether AI will change your life. It already has.

1 in 3 workers report anxiety about being replaced by AI

85% of companies factor AI fluency into performance reviews

∞ new roles being created for those who adapt to AI

AI as a Perceived Threat to My Job and Personal Life

Many people understandably perceive AI as a threat to their jobs and way of life. But how a person responds to a perceived threat matters enormously. Rational Emotive Behavior Therapy (REBT) offers a clear lens: you can react in a healthy, self-enhancing way or an unhealthy, self-defeating one.

“

AI is a tool like a scalpel. Either you learn how to use it, or you will get cut by it.

— REBT Perspective

We are not stopping this wave. The goal is to manage your emotional reaction to the profound changes AI will introduce, so you don’t get left behind.

Feeling overwhelmed by rapid change? A therapist trained in cognitive behavioral approaches can help you build the flexibility to adapt. Find a therapist near you.

How to Turn AI Anxiety into Healthy Concern

REBT distinguishes between healthy concern, which motivates us to cope, and unhealthy anxiety, which leads to avoidance and retreat. When the stakes are high, it is easy to slip from concern into anxiety, especially when we hold rigid attitudes toward change.

Two Paths Forward

How you respond to AI’s rise determines your outcome

✗ Unhealthy Anxiety ✗Avoids learning new tools ✗Rigid “this must not happen” thinking ✗Catastrophizes job loss ✗Trades future security for short-term comfort

✓ Healthy Concern ✓Engages and prepares proactively ✓Flexible “I can adapt” mindset ✓Accepts change as inevitable ✓Invests in skills that compound over time

Four Common AI Anxiety Traps and How REBT Reframes Them

Below are four rigid attitudes that fuel AI anxiety, each paired with a healthy, flexible alternative.

1	Job Security

“AI will steal my role at work”

âš  Anxiety-Provoking AI will steal my knowledge and my role. That must not happen.

✓ Healthy Alternative AI will change what employers need, but the only constant is change. By mastering AI as a tool, I can flourish in an AI-driven economy.

2	Obsolescence

“It will be awful if AI makes me obsolete”

âš  Anxiety-Provoking It will be awful when I am made obsolete in the workplace by AI.

✓ Healthy Alternative It would be quite bad, but layoffs have happened before. I will accept reality, study AI, and commit to becoming the go-to person in my organization.

3	Future Fear

“It’s too threatening to think about surviving an AI world”

âš  Anxiety-Provoking It is too threatening to think about how I will survive in an AI-run world.

✓ Healthy Alternative It is uncomfortable, but not unbearable. With psychological flexibility, I can adapt to whatever the future holds.

4	Relationships

“AI companions will make human relationships obsolete”

âš  Anxiety-Provoking AI companions could make human intimate relationships obsolete. This is awful.

✓ Healthy Alternative A tool or service is just that. Proceed with an open mind and healthy skepticism. Perhaps it is not either/or, but both/and.

The inner critic can amplify AI anxiety. Learning to quiet rigid self-talk is a powerful skill. Read: Silencing the Inner Critic: The Power of Self-Compassion

A 3-Step REBT Reset for AI Anxiety

When anxious thoughts about AI arise, use this simple process to shift from rigid fear to flexible action.

1	Notice the Thought Catch the rigid belief: “AI will destroy my career and that must not happen.” You cannot challenge what you cannot see.

2	Dispute the Belief Ask: “Is this thought realistic? Helpful? Is there evidence for it?” Most catastrophic AI fears are exaggerated and unprovable.

3	Replace with a Flexible Belief Adopt a balanced alternative: “Change is difficult, but I have adapted before. I can learn AI tools and protect my value.”

Ways to Use AI Effectively

Below are some of the ever-expanding ways you can put AI to work in your professional and personal life, generated with the assistance of ChatGPT to illustrate the practical range of AI applications (OpenAI, 2023).

Productivity and Knowledge Work

Research Summarize articles, suggest sources, and generate bibliographies in seconds.	Drafting & Editing Draft emails, reports, or essays, then refine for clarity and style.	Learning & Tutoring Explain complex concepts and offer personalized feedback in any subject.
Data Analysis Analyze datasets, identify trends, and visualize information for professional projects.	Time Management Optimize calendars, set reminders, and automate routine tasks.	Emotional Support AI chatbots offer empathetic conversation for those seeking nonjudgmental interaction.

Creative and Visual Work

AI is reshaping creative fields in profound ways. Tools like DALL·E, Midjourney, and Stable Diffusion open new possibilities for anyone willing to engage with them.

Image Generation Create original visuals from text descriptions using DALL·E, Midjourney, or Stable Diffusion.	✨ Style Transfers Apply artistic styles to photos, upscale low-resolution images, or restore old photographs with AI tools.
Design Assistance Generate logos, concept art, and visual mockups that speed up the creative design process significantly.	Creative Brainstorming Artists increasingly use AI as an ideation partner to explore new visual concepts before committing to final work.

A Practical Checklist: Using AI Responsibly

AI Usage Best Practices

Work smarter, stay ethical, and protect yourself in the process.

✓	Be specific with prompts. Detailed instructions yield better, more useful results.
✓	Verify information. Always fact-check AI output, especially for sensitive topics.
✓	Use AI as a tool, not a replacement. It enhances, not replaces, your critical thinking.
✓	Protect your privacy. Avoid sharing sensitive personal data with AI tools.
✓	Stay ethical. Do not use AI to plagiarize, deceive, or create harmful content.
✓	Iterate and refine. Rephrase prompts and ask follow-up questions when results miss the mark.
✓	Understand limitations. AI may make mistakes, misunderstand context, or lack current knowledge.
✓	Stay informed. Keep up with AI developments to use the latest features and best practices.

★ Key Insight

By leveraging AI, adaptive individuals can increase productivity, enhance creativity, improve a wide range of skills, and make more informed decisions.

Adopt flexible, non-extreme attitudes toward the changes AI will bring. Nothing is constant but change.

Looking for support in navigating change? A therapist can help you build the psychological flexibility to adapt and thrive. Learn how to find the right therapist.

Frequently Asked Questions

Common questions about AI anxiety and how to cope with it.

Q: Is it normal to feel anxious about AI?

A: Yes. AI anxiety is a widely reported response to rapid technological change. REBT and other evidence-based approaches can help you shift from rigid, extreme reactions to flexible, adaptive ones.

Q: Will AI really take my job?

A: AI is changing roles across many industries but also creating new ones. People who learn to work with AI are more likely to stay relevant. The biggest risk is avoidance, not AI itself.

Q: What is REBT and how does it help with AI anxiety?

A: REBT helps people identify and challenge rigid beliefs that cause emotional distress. Applied to AI anxiety, it replaces catastrophic thinking with flexible attitudes: “This is challenging, but I can adapt and thrive.”

Q: What are practical first steps to overcome AI anxiety?

A: Start small. Spend 15 minutes a day exploring an AI tool like ChatGPT. Curiosity is the antidote to fear. The more you engage, the less threatening AI becomes.

Q: When should I seek professional support for technology-related anxiety?

A: If anxiety about AI is interfering with your work, relationships, or daily life, speaking with a therapist can help. Find a therapist near you.

Resources

	NIMH: Anxiety Disorders Overview	→
	APA: Anxiety – What You Need to Know	→
	APA: Building Your Resilience	→
	GoodTherapy: Silencing the Inner Critic with Self-Compassion	→
	GoodTherapy: How to Find the Right Therapist	→

About the Author Walter Matweychuk, PhD Licensed Psychologist & REBT Specialist Dr. Walter Matweychuk is a licensed psychologist and one of the foremost practitioners of Rational Emotive Behavior Therapy (REBT) in the United States. He trained directly under Dr. Albert Ellis, the pioneering psychologist who developed REBT, and worked at the Albert Ellis Institute in New York for many years. He teaches graduate psychology courses at New York University and works at the University of Pennsylvania. In his private practice in New York City, Dr. Matweychuk helps individuals and couples overcome anxiety, depression, and relationship challenges using the evidence-based principles of REBT. View Profile >

References:
Bindley, K., & Blunt, K. (2026, Feb. 24). Tech Firms Aren’t Just Encouraging Their Workers to Use AI. They’re Enforcing It. The Wall Street Journal.

Workplace stress therapy has become essential for millions of professionals struggling with overwhelming job demands, impossible deadlines, and the constant pressure to perform. If you’re feeling exhausted, burned out, or stressed by your never-ending to-do list, you’re not alone in this experience.

This mounting workplace stress has reached crisis levels, with research from Harvard Business School showing that job insecurity increases the odds of reporting poor health by about 50%, while high job demands raise the odds of physician-diagnosed illness by 35%. The American Institute of Stress reports that job stress costs the US industry $300 billion annually in losses. The good news? Workplace stress therapy offers powerful, evidence-based solutions to help you reclaim control of your work life.

The battle between hope questing vs doomscrolling defines our digital age. We’ve all been there. With the best intentions, we head to bed ready for a full eight hours of sleep. We go through our routine, crawl into bed, set the alarm (on our phones, of course), and notice a notification. We click on it “just for a second.” Then suddenly, 20, 30, even 40 minutes later, we’re still scrolling.

The time slipped away and instead of feeling calm, we’re now more anxious. Our feed was filled with war updates, political arguments, misinformation, posts that spark comparison, or reminders that we weren’t included in a friend’s plans. By the time we put the phone down, our minds are buzzing with stress. Sleep will come, but not easily.

If this sounds familiar, you’re not alone. That late-night spiral has a name: doomscrolling. And while it often feels impossible, or worse even wrong, to look away, the toll it takes on our mental and physical health is very real.

But what if there’s another way to stay connected without getting pulled under? That’s where hope questing comes in.

Ready to transform your relationship with social media? Browse our directory of therapists who specialize in anxiety and digital wellness to get personalized support for your mental health journey.

What is Doomscrolling?

Doomscrolling is the compulsive habit of consuming an endless stream of distressing or negative content online. The name says it all, it feels heavy, frightening, and unrelenting.

To be fair, it’s not all bad. Doomscrolling does keep us informed about global and local issues we may not otherwise know about. Much of what we’ve learned about injustices, humanitarian crises, or social movements have come through social media. Doomscrolling can also make us feel less alone by connecting us with others who share our fears, perspectives, or experiences.

But the negatives often outweigh the benefits. Doomscrolling heightens anxiety, stress, anger, and hopelessness. It floods the nervous system with “threat signals,” leaving us stuck in dysregulation. And because social media algorithms are designed to keep us hooked, the cycle becomes self-perpetuating: we scroll to feel informed and in control, yet the more we consume, the more powerless and overwhelmed we feel.

Research from the American Psychological Association highlights the correlation between high social media use and poor mental health among adolescents, while systematic reviews have found that the use of social networking sites is associated with an increased risk of depression, anxiety, and psychological distress.

So, what is Hope Questing?

Hope questing is the intentional act of seeking out uplifting, inspiring, or solution-focused stories, media, and resources. This doesn’t mean pretending the hard stuff isn’t happening or putting on rose-colored glasses. Instead, it’s about choosing to balance our perspective: recognizing that while there are crises, injustices, and suffering, there are also acts of kindness, progress, innovation, and resilience happening every single day and opportunities for you to be a part of them.

Of course, there are risks if hope questing is taken too far. We might run the risk of avoidance – putting our head in the sand and pretending that the bad things aren’t happening around us. We also run the risk of toxic positivity which is truly one of this therapist’s biggest pet peeves in our current culture. Toxic positivity is the belief that people should always maintain a positive mindset no matter how difficult, painful, or complicated their circumstances are, or the circumstances of the world may be.

It’s the “just look on the bright side,” “good vibes only,” “Pollyanna,” or “everything happens for a reason” approach that dismisses or minimizes real feelings of sadness, anger, grief, or fear. At its core, toxic positivity suggests that there’s no space for “negative” emotions, and that if you just think positively enough, everything will be fine. While it’s important to find the path toward positivity, toxic positivity leaves no room for the complexity of human experience.

Struggling with social media anxiety? Learn more about how social media affects mental health and discover evidence-based strategies for healthier digital habits.

Healthy hope questing is about balance: allowing space for the hard truths and giving ourselves permission to refill our cup with reminders of joy, progress, and possibility. When we find hope, our optimism increases which in turn boosts our confidence and motivation to take action toward creating change. It also helps us to regulate our nervous systems by reminding us of joy, progress, and possibility. While doomscrolling activates the nervous system, hope questing helps regulate it, reminding us that even in dark times, there are glimmers of light and pathways forward – it can inspire action rather than paralysis.

The Science Behind Hope Questing vs Doomscrolling

Social media platforms are popular venues for sharing personal experiences, seeking information, and offering peer-to-peer support among individuals living with mental illness. However, research shows that teens who felt a lot of pressure to use social media sites experienced more symptoms of depression and anxiety, lower self-esteem, and more difficulty getting quality sleep.

The good news? Studies suggest there’s a “sweet spot” for digital media use. Well-being increases as screen time increases up to a particular point. After that point has been exceeded, well-being starts to decrease. This means that moderate, intentional use of social media can actually benefit our mental health when done mindfully, a key principle in hope questing vs doomscrolling.

Need help setting digital boundaries? Explore our resources on setting healthy boundaries with news and social media to protect your mental well-being.

Practical Strategies: From Doomscrolling to Hope Questing

The internet will always offer us an endless feed of stories. What we choose to consume matters for our mental health, our relationships, and our sense of self agency. Here are some tips for how to help balance knowledge and curate the accounts you follow:

1. Listen to Your Body

Pay attention to your body while you are scrolling – Do you feel tense? Calm? Inspired? Heavy? Happy? Your body tells you whether a feed is nourishing or draining.

2. Curate Trusted Information Sources

Find accounts that you trust for information. Follow accounts that provide accurate, thoughtful information about our country and the world. Quality journalism and fact-based reporting can help you stay informed without the sensationalism.

3. Add Joy and Lightness

Make sure you follow accounts that bring you something fun. Let’s be honest, who doesn’t love a good dog account or one with beautiful photos of places near and far. You can find the accounts that spark joy for you.

4. Seek Inspiration and Growth

Find accounts that uplift you. Identify what will inspire, encourage, expand your perspectives, or excite you. Having your feed filled with things that educate, create diversity, and share creativity might balance out the overwhelming feeling of the information you are taking in.

5. Balance Reality with Hope

Stay informed, but balance news and critical issues with accounts that highlight solutions, resilience, or everyday positivity. This is the core of hope questing – acknowledging challenges while actively seeking stories of progress and possibility.

6. Audit Your Feed Regularly

Consciously think about each account that shows up in your feed. Does it bring you joy? Does it bring you accurate information? Do you feel good when you see their posts? Is it an account of someone you love and shows you the same love back? If the answer is no, think about unfollowing, muting, or snoozing the account.

Ready to take control of your digital habits? If you’re struggling with social anxiety or FOMO, our therapist directory can connect you with professionals who understand the unique challenges of our digital age.

7. Reset Your Algorithms

Consider resetting your algorithms. Each platform gives an option for doing so and sometimes this is just what you do to shift the information you are taking in.

8. Limit Comparison Triggers

It happens to all of us, we follow the influencer with the style we want to emulate, the chef who always puts healthy meals on the table, the parent that has just the right tips to make your child do what you want, or the personal trainer who promises you will look just like them in 6 weeks. We follow these accounts looking for inspiration but instead we find ourselves in the comparison game that often leads to guilt or shame. If certain content or accounts makes you feel “less than,” consider unfollowing or muting.

9. Be Mindful of Your Engagement

Pay attention to the videos and photos you watch, like, and share. That is how your feed is defined by the apps themselves. I know I have gone down some WILD rabbit holes and then suddenly see these things popping up more. Choose to not engage with that content and they will eventually fall away.

10. Set Time Boundaries

Even the most uplifting feed can overwhelm. Use app timers or boundaries to step away and ground yourself offline. After a certain point in the evening, usually an hour or two before bedtime, winding down is your chief order of business. Avoid scrolling on social media during this time to help you fall asleep sooner and get better rest.

11. Regular Check-ins

Your needs change, what inspired you last year might drain you now. Audit your feed every few months to ensure it still serves your mental health goals.

Frequently Asked Questions About Hope Questing vs Doomscrolling

Q: What’s the difference between hope questing and toxic positivity? A: Hope questing acknowledges difficult realities while intentionally seeking balance with positive content. Toxic positivity dismisses negative emotions entirely and insists on maintaining positivity regardless of circumstances. Hope questing creates space for all emotions while actively choosing to include uplifting content in your media diet.

Q: How much social media use is too much for mental health? A: Research suggests limiting social media use to around 2 hours per day for optimal mental health. However, quality matters more than quantity – mindful, intentional use of uplifting content can be beneficial even within reasonable time limits.

Q: Can hope questing help with anxiety and depression? A: While hope questing isn’t a replacement for professional treatment, it can be a helpful coping strategy. By regulating your nervous system through positive content and reducing exposure to distressing material, you may experience reduced anxiety symptoms. However, persistent mental health concerns should be addressed with a qualified therapist.

Q: How do I start hope questing if I’m used to doomscrolling? A: Start small by unfollowing one account that consistently makes you feel worse, and follow one that makes you feel hopeful or inspired. Gradually audit your feeds, use platform algorithms reset options, and be mindful of what content you engage with through likes and shares.

Q: Is it okay to unfollow news accounts completely when practicing hope questing vs doomscrolling? A: You don’t need to eliminate news entirely. Instead, choose 1-2 trusted, quality news sources and balance them with solution-focused journalism that highlights progress and positive developments alongside important current events. Hope questing vs doomscrolling is about balance, not avoidance.

Q: How can I practice hope questing without becoming uninformed? A: Hope questing doesn’t mean ignoring reality. Stay informed through quality sources, but intentionally balance difficult news with stories of human resilience, scientific breakthroughs, community support, and positive change. Set specific times for news consumption rather than constant exposure.

Take Action: Your Journey from Doomscrolling to Hope Questing Starts Now

So, the next time you notice yourself doomscrolling, pause. Ask: What would hope questing look like right now? You might be surprised at how much lighter, steadier, and more capable you feel when you give yourself permission to seek out hope alongside the hard truths and curate your feeds to meet your needs. Remember: You are the curator of your digital environment. Choose content that nourishes your mental health, not just fills your time.

The transformation from doomscrolling to hope questing isn’t about perfection, it’s about intention. It’s about recognizing that in a world full of challenges, we can choose to also amplify stories of resilience, innovation, and human kindness. This doesn’t diminish the real problems we face; instead, it provides the emotional resources we need to engage with them constructively.

Ready to transform your digital wellness journey? Connect with a mental health professional who can provide personalized strategies for managing social media anxiety and building healthier digital habits. Your mental health deserves the same care and attention you give to your physical health.

External Resources for Digital Wellness

For additional evidence-based information on social media and mental health, explore:

• National Institute of Mental Health’s research on social media and adolescent mental health
• American Academy of Pediatrics media guidelines for families

Between high inflation rates, hiring freezes, tax rates, health complications, and more, life throws plenty of financial stressors at us, and it can be hard to make ends meet or save money. While managing your finances is important for your economic stability, it is also important for your overall well-being, as significant financial stress can negatively impact your mental health.

While many studies highlight the varying degrees and types of financial stress that different genders, ages, and income levels experience, there’s no denying that chronic or long-term stress can impact your mental and physical health. If money stressors negatively impact your well-being, you’re part of the 47% of Americans who feel the same.

Below, we break down what might be contributing to money stressors in your life and what you can do about them. Luckily, professionals at GoodTherapy are prepared to support you as you navigate the complicated world of finances. 

Causes of Financial Anxiety

Identifying the source of your money-related stress is the first step in managing your financial and personal health. Everyone’s financial anxiety comes from a different set of sources, but there are a few common ones that might resonate with you:

• Job loss or reduced hours
• Caring for dependents
• Lack of financial literacy or education
• Lack of savings
• Debt or student loans
• Healthcare costs or other unexpected emergencies
• Separation or divorce
• Taxes, inflation, and economic recessions
• Food or housing insecurity 

When you’re experiencing financial stress, you may not realize the emotional or physical impacts it has on your well-being. By understanding the relationship between economic anxiety and mental health, you can take the first step in prioritizing your own wellness for your current and future self. 

The Link Between Financial Stress and Mental Health

The relationship between financial and mental health is layered, but understanding their connections helps you prioritize both. Based on recent research, consider these key takeaways:

• Certain types of debt, like medical debt, tend to have the biggest impact on people’s mental health
• Financial stress can fuel anxiety, depression, and low self-esteem since struggling to meet financial goals can trigger feelings of shame, guilt, or inadequacy
• When someone is experiencing money-related stress, they are more likely to neglect their physical and mental health needs
• Money worries can impact physical functioning, like sleep quality and motivation
• Financial strain often influences relationships, leading to conflicts with partners or family and increasing feelings of isolation

Whether we want our finances and our mental health to be connected or not, the truth is this: understanding their relationship helps you have greater compassion for yourself and identify the best coping strategies.   

Why Comparing Yourself on Social Media Can Worsen Financial Stress & How to Stop

In this day in age, social media influences nearly every aspect of our lives — including our financial health. Many individuals scroll on social media apps to connect, shop, consume news, entertainment, and share information. Many also feel pressure to “keep up” with others on social media and overspend on items and experiences as a result. This social urge to not “fall behind” and consequently spend money can negatively impact your finances, economic stability, and overall mental health.

If you find yourself overscrolling and overspending on too many or low-quality products thanks to social media, the following are some tips to keep in mind so you and your wallet are happier:

• Financial products: Do you research on any brand that is promoting or selling financial products, and make sure they are legit and effective
• Get-rich-quick and ‘hacks’ for debt: Be wary of any fast wealth or miracle debt reduction schemes, as these are often scams
• Guaranteed results: Some products can promise a guaranteed result, but not many. Be careful not to over-trust products that promise a flawless reward and no potential losses.

How to Manage Money Anxiety

Everyone’s financial situation is different, by knowing some standard best practices for economic stability can help you feel more in control and manage your emotional well-being, too. Below are a few tips for staying afloat during stressful financial times:

• Identify what you can control regarding discretionary spending
• Seek ways to earn more money, whether that’s side jobs, asking for a raise, or selling some items
• Try to save money, even when funds are tight
• Seek support from financial and mental health experts
• Set realistic goals by breaking down big issues (like paying off debt or saving for a trip) into smaller, manageable steps
• Create and stick to a simple budget: track your income and expenses using an app or spreadsheet to give yourself a clearer picture of your finances
• Identify your financial triggers and avoid them, such as taking a break from social media or filtering your subscriptions to financial marketing noise
• Educate yourself about personal finance through articles, podcasts, courses, books, and more

When economic hardship occurs, there’s no one way to handle it. However, understanding your options will help you feel more comfortable with your economic state and protect your mental well-being — at the same time.

Tackle Your Financial Stress Today With Our Budgeting Template

Step 1: Evaluate Your Money Stress

• On a scale from 1 (low) to 5 (high), how would you rate your current financial stress?
• What’s causing you the most stress financially right now? (Examples: job loss, debt, bills, family needs, inflation, social media)

Step 2: Simple Monthly Budget Worksheet

Step 3: Take Your First Action

• What’s one small change you can make this month to improve your finances or reduce stress? (Example: Cancel a subscription, set a spending limit, ask for support, take a social media break)

Step 4: Check In With Your Mental Health

• How is your financial situation making you feel emotionally or physically?
• Are you experiencing sleep problems, anxiety, or trouble focusing?
• What support or coping strategy could help you feel better? (Example: talking to a friend, seeing a therapist, practicing mindfulness)

Remember, this template is a starting point. Small steps can lead to big changes for your wallet and your well-being. If you’re feeling overwhelmed, GoodTherapy’s network of professionals is here to help.

Finding Affordable Support With GoodTherapy

When life’s stressors start to take a toll, sometimes tips and tricks aren’t quite enough. Seeking professional help from an experienced, licensed therapist can help you address your emotional needs and work through your financial issues. 

Therapy is important, but to some, it may feel inaccessible due to costs. GoodTherapy’s cost resource helps you estimate how you can work therapy into your budget depending on factors like insurance, appointment regularity, and more. GoodTherapy makes it easy to find an in-network professional who works for you.

Plus, there are many options for federal funding opportunities that can ease your financial burden for therapy. For many federal funding options, therapy can be free or low-cost, but it depends on insurance, the specific program, location, and your eligibility. For example, the Substance Abuse and Mental Health Services Administration (SAMHSA) provides substance use and mental health services to people in need. Its Community Mental Health Services Block Grant (MHBG) provides funding to all U.S. states to provide community mental health services. 

In truth, when it comes to economic stability, prioritizing your mental health is an important part of the puzzle. Managing stress requires a compassionate approach, and now is the perfect time to care for yourself so you can care for your money.

Read More: Ready to Get Support? Find a Therapist 

Resources:

Most Americans Are Significantly Stressed About Money — Here’s How it Varies by Demographic

Financial Stress: What Causes It and How to Cope

Understanding the Mental-Financial Health Connection

7 Ways to Manage Stress During Trying Times

How Social Media Affects Our Financial Health – The Good, Bad and Ugly

SAMSHA: Grants

SAMSHA: Community Mental Health Services Block Grant

Let’s be real: tuning into the latest headlines or scrolling your feed during this political moment can feel like a punch to the gut. If you’ve noticed your stress levels rising, your mood dipping, or a persistent knot in your stomach from the political climate, you’re definitely not alone. Across the country, people are grappling with anxiety, worry, and even grief.

Here’s the truth: feeling overwhelmed right now is entirely normal. The nonstop stream of heated debates, policy shifts, and divisive rhetoric can wear on anyone. It can start to feel like it’s shaping your identity, safety, and sense of hope. That’s why it’s so important to create space for resilience, not to ignore what’s happening, but to protect your mental health so it doesn’t spiral under the weight of it all.

This blog is here to do more than just validate your emotions, it’s a resource to empower you, especially if you’re part of an underrepresented group struggling to find resilience amid the noise. Below, you’ll find practical ways to protect your peace, nurture your well-being, and tap into culturally competent GoodTherapy experts who understand exactly where you’re coming from.

Current Events Causing Widespread Political Stress

Trying to keep up with the U.S. political scene right now can feel like running a marathon with no finish line in sight. No matter where you fall on the spectrum, the back-and-forth and the real-world changes behind the headlines are hitting home in ways many of us can’t ignore

If you’re feeling anxious, overwhelmed, or emotionally drained, it’s a completely valid response. The mounting list of policy shifts isn’t just political jargon; it’s reshaping lives in real, often painful ways, especially for marginalized communities. Here’s just a snapshot of the realities many are navigating right now:

• Natural Disasters Drive Stress Higher: Catastrophic events like the recent floods in southern Texas have caused loss of life, widespread damage, and lasting mental health impacts. They also expose political tensions, as underfunded infrastructure and delayed emergency responses leave some communities feeling neglected or targeted.
• A Spike in Hate, Discrimination, and Violence: No matter where you land on the political spectrum, most people can agree that slurs and targeted violence are not okay. However, recent increases in hate crimes, racial slurs, and other violence against groups like Muslims, Jewish people, and other minority groups are taking a toll.
• Underrepresented Communities Are Losing Support: Recent U.S. Department of Agriculture (USDA) program cuts and tariffs are placing Black farmers under new pressures, and federal funding for Black-led non-profits continues to shrink.
• LGBTQ+ and Other Groups Are Seeing Critical Funding Dry Up: When the NIH halted funding for LGBTQ+ health, gender identity, and research, it didn’t just cut programs, it left entire communities facing uncertainty and frustration.
• Women’s Health Is in the Crosshairs: New laws restricting reproductive services, contraceptives, and even routine health screenings are making it more challenging for women to get the care they need, fueling anxiety and frustration.
• Immigrants Face Uncertain, Harsher Realities: Recent crackdowns and shifting policies have left many immigrants, including those with clean records and proper documentation, feeling unsettled, questioning what “home” really means right now.

Widespread worry is evident, and the shared stress many feel isn’t imaginary: it’s a natural response to real, lived experiences in a climate that often feels unsteady. Because of this, acknowledging the mental and emotional weight so many carry is key for the healing, support, and care you need.

2025: The Year of Political Anxiety

There’s no denying that experiencing discrimination and a tense political climate can take a serious toll on your mental health. The stress, anxiety, and even grief many people are feeling right now isn’t just “in your head”: it’s a real, lived experience. But political burnout isn’t exclusive to any one group: recent numbers show nearly half of Gen Z, Millennials, and Baby Boomer populations are feeling it, too.

Maybe you’ve noticed your mind racing, a sense of restlessness, or an energy crash that makes even simple tasks feel impossible. Below are some anxiety and depression symptoms you might be experiencing:

• Excessive worry
• Restlessness
• Feeling on edge
• Fatigue
• Difficulty concentrating
• Other physical symptoms like dizziness, headaches, and digestive issues

If this list feels a little too familiar, you’re not alone and you’re not powerless. Naming political anxiety is a key first step toward caring for your mind and body. From there, support and effective strategies are within reach.

Strategies for Coping With Political Anxiety

While the recent political landscape has been triggering and upsetting for many people, there is hope: learning practical coping strategies to combatl grief and stress is critical for your emotional well-being. Try the following:

• Acknowledge your distress and don’t ignore your feelings
• Set realistic goals around news consumption so you can better understand your personal limits and avoid becoming overwhelmed
• Limit media time, and try to avoid doomscrolling in an unproductive way
• Lean on your community, chances are, friends, family, and others are navigating the same mental health challenges
• Find and create moments of joy: while it’s good to acknowledge negative feelings, making sure you make time to recognize happy moments can give you new perspectives

These coping strategies are great tools to use when you’re feeling overwhelmed. Still, professional help from culturally competent therapists can give you an added level of support and guidance so you can be resilient in the face of political stress. 

The Value of Culturally Competent Therapy Today

Political anxiety doesn’t exist in a vacuum. It’s deeply shaped by your unique experiences, identity, and how the world responds. The emotional toll of today’s climate can be heavy, especially for those navigating discrimination, marginalization, or the chronic stress of feeling unsafe or unseen. That’s why finding the right therapist matters.

If you’ve ever felt like your identity was misunderstood, minimized, or overlooked in a therapy session, it may be a sign the support wasn’t truly aligned with your lived experience. Culturally responsive therapists are trained to understand the nuances of race, culture, gender, sexuality, religion, and more, all the factors that shape how you experience the world.

Here’s why that kind of care is so essential right now:

• You feel genuinely heard and safe, which is foundational to healing.
• You can unpack the complex impact of systemic issues and discrimination without having to educate your therapist first.
• You get support that’s tailored to your life, not a one-size-fits-all approach.

In a political landscape that often feels unpredictable or hostile, having someone who truly understands your reality can be the difference between feeling alone and feeling empowered. If you’re ready to connect with a therapist who truly sees you, start with the GoodTherapy Help Me Find Care quiz. It asks a few key questions about your needs, preferences, and insurance to help match you with the right provider.

Navigate Political Stress With GoodTherapy

The U.S. political climate can feel relentless, especially for those facing discrimination or systemic barriers. From funding cuts and limited healthcare access to changes in immigration policy, the constant stream of difficult news can take an emotional toll.

But support is available. Culturally competent therapists and supportive communities like GoodTherapy can help you process what you’re feeling and build resilience. Prioritizing your mental health is one of the most powerful forms of self-care. Why wait to find support?

Read More: Want to Learn More About How Therapy Can Help? Explore More

Resources:

Capital B News: Black Farmers Brace for Trump’s Tariffs While Navigating USDA Office Closures

The Observer: Black-Led Organizations Vital to Economic Growth But Remain Underfunded: Report

The Association of American Universities: New Brief Finds NIH has Canceled $1.9 Billion in Grants

KFF Health News: Major Federal and State Funding Cuts Facing Planned Parenthood

Pew Research Center: Americans’ Views of Deportations

Forbes: Election Anxiety: 61% Say Presidential Election’s Impact on Mental Health Is Negative

Medium: Managing Political Anxiety: Simple Strategies for Coping

Nineteen years ago, I made a decision that changed my life: I had gastric bypass surgery. At the time, I weighed 365 pounds, and my relationship with food, my body, and even my self-worth was deeply complicated. Today, I’ve lost and maintained a weight loss of 230 pounds, but what I’ve learned about the weight loss mental health connection has been even more transformative than the physical changes. While the surgery was a powerful tool, the real work, the kind that often goes unnoticed, has been mental, emotional, and deeply personal.

In the last two years, I added a GLP-1 medication to my routine, which has helped support my continued progress. Make no mistake: medication and surgery are not shortcuts. They are tools, and the real, lasting transformation has come from reshaping my mindset and prioritizing my mental health.

The Mental Side of Weight Loss No One Talks About

We often hear about diet plans, workout regimens, and before-and-after photos. What’s less visible is the emotional and psychological journey that runs alongside the physical one. For me, this was the hardest part.

Research consistently shows that bariatric surgery affects mental health significantly, with studies indicating both positive and negative psychological changes post-surgery. Before surgery, food was more than just fuel; it was comfort, distraction, and a coping mechanism. After surgery, I had to relearn how to eat, but even more importantly, I had to relearn why I eat. That’s where mental health came into play.

Healing My Relationship With Food: A Weight Loss Mental Health Journey

Gastric bypass changes your anatomy, but not your mindset. I had to face the habits and beliefs I carried with me for years. I had to confront emotional eating patterns, self-sabotage, and a negative internal dialogue that often told me I wasn’t “good enough” or that I’d always struggle.

Research demonstrates that psychological interventions targeting emotional eating can be highly effective, with cognitive behavioral therapy, mindfulness-based treatments, and acceptance-based therapies showing significant improvements in both emotional eating behaviors and weight outcomes.

Therapy, journaling, support groups, and self-reflection became just as important as meal planning and exercise. I learned to check in with myself emotionally before meals. Was I really hungry? Or was I stressed, bored, anxious, or sad?

Mindset: The Hidden Engine Behind Success

Losing weight and keeping it off for nearly two decades has taught me that mindset is everything. I’ve had to be patient when progress slowed. I’ve had to stay grounded when the scale didn’t move, and I’ve had to keep showing up for myself, even when it felt hard.

A growth mindset, believing that I can change, adapt, and grow, has carried me through setbacks and plateaus. Stanford psychologist Carol Dweck’s research demonstrates that individuals with a growth mindset consistently outperform those with a fixed mindset, particularly when facing challenges.

I stopped seeing challenges as failures and began to see them as part of the journey. This shift in perspective has been crucial to my resilience and long-term success.

The addition of GLP-1 medication over the past two years has given me another helpful tool, especially when it comes to appetite regulation and managing food cravings. The medication didn’t erase the need for mindful eating, therapy, or self-care. If anything, it amplified the importance of those things.

Nutrition Isn’t Just Science—It’s Personal

Nutrition advice is everywhere, but what works for one person may not work for another. I’ve had to learn what my body needs, how to listen to its signals, and how to feed it with both nutrition and self-compassion. Some days I eat to nourish, other days I eat for joy. I’ve learned that both are okay, and balance, not perfection, is the key to sustainable health.

Understanding that weight loss can be difficult helped me set realistic expectations and develop patience with the process. This acknowledgment actually improved my long-term success rather than hindering it.

Final Thoughts

Today, I live in a body that feels strong and capable. More importantly, I live with a mind that’s kinder, more resilient, and more aware. My journey hasn’t been linear or easy. It’s been filled with detours, lessons, and growth. Through it all, the most significant transformation hasn’t just been what I see in the mirror, it’s how I see myself.

If you’re on your own weight loss or health journey, know this: your mindset matters. Your mental health matters. You are so much more than a number on the scale. Consider focusing on positive behavioral changes rather than just the number on the scale, this approach often leads to more sustainable, lasting results.

The Mayo Clinic emphasizes that gaining control over emotional eating requires addressing both the psychological triggers and developing healthier coping mechanisms. Remember, if you’re struggling with emotional barriers to weight loss or need support on your mental health journey, consider reaching out to a qualified therapist who can help you develop the tools and mindset for lasting change.

Absorbing the constant stream of startling headlines, news sources, political tensions, and global issues can feel overwhelming some days –– but we often can’t look away. If this sounds like you, you’re not alone. Most people (83% of adults) today experience stress about the future of the U.S. and news overload. If your mental and overall health are feeling impacted by the modern age’s constant information flow, this guide helps you recognize your doomscrolling habits and protect your well-being.

What Is Doomscrolling?

Do you find yourself scrolling through headline after news clip after social post that highlights distressing news, even when you know you’re tired or overwhelmed? Many people make doomscrolling a part of their daily life, but it’s taking a toll on our mental health as a society. Defined as constantly consuming distressing news, “doomscrolling” happens because upsetting news triggers your brain’s tendency to scan for danger and remain hypervigilant, even when your mental health is hurting.

You might already have a bad doomscrolling habit and feel its mental effects, but there are ways you can recognize and combat this behavior and better cope with news-related anxiety. As local, national, and global political and cultural landscapes continue to experience tensions and distress, protecting your mental health becomes that much more important.

News Overwhelm: The Mental Health Effects of Doomscrolling

Our self-preservation instinct to absorb more and more news is natural, but that doesn’t mean it isn’t unhealthy if left unchecked. Doomscrolling has proven impacts on society’s mental health, and this issue is growing year by year. A recent American Psychiatric Association study found that in 2024, 43% of adults felt more anxious than they did in both 2023 and 2022.

After doomscrolling, you probably feel anxious, but you might also experience other negative impacts. The following are just a few examples of ways your body reacts when you constantly consume distressing news on social media, television, and other publications:

• Sleep Procrastination: Doomscrolling in the evening can prevent you from getting enough healthy sleep as the scrolling becomes more and more unproductive and upsetting. Your mood and cognitive function might be impacted the next day.
• Worsened Social Connections: Spending significant time and energy scrolling through upsetting news can deplete your mental load, so you have less energy to recharge with friends and family.
• Less Exercise and Sunshine: When you doomscroll inside for hours on end, your body is often sedentary and does not get the exercise and vitamin D it deserves — which can impact your mood and mental well-being.

Staying informed on current events and the news is indeed important, and you might find great value in connecting with others and joining meaningful conversations on social media. Yet, we know that finding the balance between harmful habits and productive change can be challenging. If you are educated on the mental health impacts of scrolling, news coverage myths, and healthy habits for media consumption, you can prevent the negative effects of doomscrolling before they snowball.

Read More: Want to Learn More About the News Cycle and Mental Health? Read Our Guide

Myths About News Consumption and Mental Health: What to Know

You might not be able to completely escape the news, but you can be educated on how to absorb information in a productive, healthy way. As you work to stay informed about current events, keep in mind these three common myths about news consumption:

• Myth 1: Staying Informed Requires Constant Attention: You don’t have to continually consume all media to remain educated. In fact, you can be smart and thoughtful about how and when you take in the news.
• Myth 2: All News Is Complete: News headlines, articles, and stories don’t paint a complete picture. Absorb different perspectives and sources, but know that no piece of news has all the information.
• Myth 3: You Can’t Take Breaks: While it might feel like you have to be in the thick of the news each day, protect your well-being by giving yourself time to learn, space to absorb, and time to reset so you stay healthy.

With these tools, you can balance staying engaged in current events and prioritizing your mental health.

Tips for Managing News Anxiety

A stressful news event might affect you differently than it does someone else. Whether it’s wars, high gas prices, changing healthcare regulations, stories of racism and discrimination, or general violence, the news cycle can trigger different responses in different people. When you’re reading and watching news, keep these general guidelines in mind so you can protect your well-being while you stay informed:

• Be Aware of Your Limits: Taking breaks, muting news, or unfollowing distressing accounts can all help you pace yourself.
• Participate in Your Community: Make an impact by investing time, money, or resources into others for a meaningful cause.
• Use Your Voice: Speak up and act on injustices and distressing events in the world.
• Don’t Neglect Your Feelings: Learn healthy coping mechanisms for managing your feelings, and explore therapy when you need extra support.
• Protect Your Health: You can’t be the best version of yourself without prioritizing your physical, mental, spiritual, and psychological health. Find ways to foster these different components in your life.

Sometimes, news anxiety and overwhelm can feel especially personal and triggering. If you’re seeking support from someone who understands your unique experiences, identities, and feelings, GoodTherapy has a handful of culturally competent professionals prepared to help you navigate mental health challenges related to intersectional identities.

How Therapy Professionals Can Help 

As news and information continue to circulate, you might need the tools to balance being informed with staying mentally healthy. By recognizing the dangers of doomscrolling, keeping general tips in mind, and seeking professional help, you can limit doomscrolling and spend more time making a difference. 

GoodTherapy’s trusted, patient-centered therapists are prepared to help you navigate through whatever mental health needs you have, including achieving a doomscrolling detox. Find the right therapist for you through GoodTherapy and know that you are not alone: there is help for you.

External Sources:

American Psychological Association 

Harvard Health Publishing

University Hospitals

Forbes

Learning how to manage stress effectively becomes essential as we navigate life’s constant changes. This gentle stress management approach through self-compassion offers a sustainable path forward.

As the gift of nature and renewal surrounds us, there’s something comforting about its predictability amidst change. The coolness of the mornings, gentle unfurling of leaves, the first brave blooms pushing through soil—these reliable transformations offer reassurance even as everything shifts.

I’ve been reflecting on how we might find similar comfort in new situations that arise, especially during stressful moments or times in our lives. When uncertainty feels overwhelming, where can we discover that same sense of grounding?

This contemplation has drawn me deeper into exploring our inner worlds. Don’t you find that sometimes our minds also crave that same sense of renewal?

Understanding Stress as a Universal Human Experience

As life happens and we begin to feel the feels, it’s a time to begin to be honest about something we all navigate in our own unique ways: Stress.

Even though stress can feel so intensely personal – that knot in your stomach, the racing thoughts that keep you up at night – it’s also something that connects us all. We might not always see it in each other, but stress is a shared part of the human experience.

Instead of chasing an idea of a completely stress-free life (which can feel like another thing to stress about!), let’s explore a different path together. What if we learned to relate to stress management in a new way?

How to Manage Stress and Shift Your Perspective on it

SHIFT YOUR PERSPECTIVE:

• Talk to ourselves with more kindness: Gently shifting those harsh inner critiques.
• Really listen to what our emotions are telling us: Honoring our needs authentically.
• Build an inner strength and move through stressful times: Learning to live alongside stress with more ease.

At the heart of it, we’re all figuring this out as we go.

Self-Compassion Techniques for Stress Relief

Have you ever noticed how our minds can sometimes be our own toughest critics when we’re feeling stressed? It’s like that inner voice can get really loud and, at times, not very helpful.

Gently reframing your negative thoughts can be empowering and supportive to manage stress and build self-compassion.

For those facing particularly challenging times, these crisis management strategies can provide additional support alongside self-compassion practices.

Practical Examples of Self-Compassionate Inner Dialogue

For instance, if you catch yourself thinking: “I can’t just can’t handle all of this.”

Maybe you can try shifting that to something like: “This is a really challenging time, and I’m feeling it. But I also know I have inner strength and I’ll find a way through.”

Or when those tough days feel overwhelming and you think: “This is absolutely the worst day ever.”

Perhaps you can also acknowledge: “This is a really difficult moment, and it’s okay to feel this way. Even in tough times, there might be small things I can still appreciate.”

The Balance of Gentle and Fierce Self-Compassion

It’s not about pretending everything is perfect. It’s about taking a glimpse at living as if and finding a slightly different, more self-compassionate lens to look through. Self-compassion for anxiety and stress isn’t just about being gentle with ourselves when things are tough; it also is about a deeper inner strength.

That gentle part is about acknowledging when we’re feeling drained or overwhelmed, allowing ourselves to feel it without judgment. It’s about giving ourselves permission to rest and recharge, rather than pushing through until we burn out.

But then there’s that fierce side – the courage to set boundaries, to say “no” to things that aren’t serving us, to really honor our own needs and protect our well-being.

Why Self-Compassion Works for Stress Management

Self-compassion isn’t a magic wand that makes stress disappear. Self-compassion is an act of real self-care that helps us navigate the challenges of life with a little more grace and a lot more inner strength. It lightens the load and reminds us that we’re worthy of kindness.

Embracing a Compassionate Approach to Mental Wellness

As we embrace this season of growth and renewal, I truly hope you’ll join me in exploring what a compassionate approach to stress might look like for you.

It’s about nurturing well-being from the inside out, acknowledging the very real challenges we all face, and remembering that we deserve our own understanding and care along the way.

Explore More Resources:

• How stress management leads to stress reduction techniques
• Knowing your stress threshold and limits
• Working with your inner critic to reduce anxiety
• Research shows that chronic stress can impact both physical and mental health.
• Studies on self-compassion demonstrate its effectiveness for emotional well-being.
• Various stress management techniques for better health.