Drowning in the Scroll: How Online Overload Fuels Anxiety and What You Can Do About It

Written by Haythem Lafhaj, PLMFT

In today’s world, many of us begin and end our day with a screen in hand. We scroll through breaking news, heated debates, and endless highlight reels of other people’s lives. At first glance, this seems harmless—even necessary to stay informed. But more and more, clients come to therapy describing the same symptoms: feeling anxious, lost, and emotionally heavy after consuming too much information online.

This phenomenon, sometimes called information overload or doomscrolling, can mimic the stress responses we see in crisis situations. Research shows that when we are bombarded with conflicting or distressing information, our nervous system interprets it as a threat, leading to heightened anxiety, irritability, and even symptoms of depression (Boal, Banks, Hathaway, & Schuettler, 2011).

Why Overconsumption of Information Feels Like a Crisis

From a family therapy perspective, overwhelming digital intake can mirror the same dynamics we see in families facing trauma: feelings of helplessness, cycles of rumination, and disconnection from supportive relationships. In my own work, I have drawn from crisis management principles, which emphasize grounding and creating safety, to help clients recognize that consuming endless negative information can be destabilizing.

When the brain is saturated with input, it struggles to filter what is relevant. This leaves us feeling “full but malnourished”—overloaded with content yet starved for meaning. As Rosenblatt (2008) reminds us in his cross-cultural study of grief, human beings need rituals and intentional spaces to process emotional weight. Without such practices, grief—or in this case, digital overwhelm—becomes harder to integrate.

Reframing the Digital Story

Here, Narrative Therapy offers an empowering lens. Narrative approaches help people separate themselves from “the problem” and re-author their story in a healthier way (White & Epston, 1990). For instance, instead of saying, “I can’t stop scrolling, I’m weak,” a client might say, “The scroll has been pulling me into a cycle—but I am learning to step outside of it.”

In my own academic reflections, I found that narrative reframing helps couples and individuals reclaim agency by identifying alternative, life-giving stories. Applied to digital life, this could mean asking:

What kind of story am I letting into my heart each day?

Do the accounts I follow nurture resilience, or do they amplify fear?

What story do I want to tell about myself outside of the feed?

Practical Coping Strategies

Based on clinical practice and personal experience, here are steps to reduce digital-induced anxiety and depression:

Set Boundaries with News and Social Media

Try limiting news checks to specific times of day. Psychologist Cal Newport (2019) calls this “digital minimalism”—using technology with intention rather than compulsion.

Create Rituals of Pause

Much like Islamic daily prayers or cultural mourning rituals in Tunisia, intentional pauses help regulate emotion. This could be journaling, a walk, or five minutes of mindful breathing before reaching for the phone.

Lean into Community

Isolation amplifies the harms of information overload. Reach out to supportive networks—whether family, friends, or faith communities—to process overwhelming events together. In Tunisian culture, collective grieving and storytelling play a powerful role in resilience, something we can bring into the digital age as well.

Re-author the Digital Story

Curate your feed as you would your home. Follow voices that uplift, educate, or calm, and unfollow those that leave you drained.

Closing Reflection

The internet is not going away. But how we engage with it is within our control. By viewing digital overwhelm through the lenses of crisis management, narrative therapy, and cultural resilience, we can begin to reclaim balance. As therapists, parents, and individuals navigating a hyperconnected world, the challenge is not simply to consume information—but to consume it wisely, and to ground ourselves in stories that sustain rather than deplete us.

References

Boal, A., Banks, J. B., Hathaway, L. M., & Schuettler, D. (2011). Coping with stressful events: Use of cognitive words in stressful narratives and the meaning-making process. Journal of Social and Clinical Psychology, 30(4), 378–403. https://doi.org/10.1521/jscp.2011.30.4.378

Newport, C. (2019). Digital Minimalism: Choosing a Focused Life in a Noisy World. Penguin Press.

Rosenblatt, P. C. (2008). Grief across cultures: A review and research agenda. In M. S. Stroebe, R. O. Hansson, H. Schut, & W. Stroebe (Eds.), Handbook of bereavement research and practice: Advances in theory and intervention (pp. 207–222). American Psychological Association.

White, M., & Epston, D. (1990). Narrative Means to Therapeutic Ends. W. W. Norton & Company.