The constant stream of alarming headlines about market downturns, economic instability, and national and global crises can feel overwhelming. With a few taps on our phones, we dive headfirst into a cycle of doomscrolling—consuming a never-ending supply of distressing news. For those who have investments, a business, are hoping to retire, or are facing financial concerns, this can lead to heightened anxiety, disrupted sleep, and even avoidance behaviors.

So, how do we break free from the anxiety spiral while staying informed? General strategies for dealing with anxiety can be used to manage market news-related stress, helping to live through the volatility in a healthier way.

Understanding the Anxiety Spiral

At its core, news anxiety is fueled by uncertainty and lack of control. Humans are wired to seek patterns and predictability—so when the economy fluctuates wildly, it triggers our threat response. Doomscrolling, while seemingly a way to gain control through information, often backfires. It keeps our nervous system in a state of hyperarousal, leading to more stress rather than solutions.

Psychologically, this behavior is reinforced by the availability heuristic—the tendency to overestimate risks based on recent, highly visible events. Seeing negative headlines repeatedly convinces us that worst-case scenarios are inevitable, even if data suggests otherwise.

Strategies to Reduce Market Anxiety and Stop Doomscrolling

1. Limit Your Exposure to Market News: Instead of checking financial news multiple times a day, designate a specific time—perhaps once in the morning and once in the evening—to stay updated. Avoid looking at your portfolio obsessively; studies show that frequent checking can distort your perception of long-term trends.

2. Curate Your Information Diet: Not all sources are created equal. Misinformation and alarmist takes thrive in uncertain times. Follow reliable financial analysts and economists who provide context, not just sensationalism. Consider subscribing to newsletters that summarize key points rather than refreshing social media feeds for every market fluctuation.

3. Engage in Active Coping Strategies: Passive coping, like endlessly reading bad news, keeps us stuck. Instead, shift to active coping mechanisms:

   Financial Planning: If market shifts affect you, create a plan with a financial advisor to build long-term resilience.

   Behavioral Activation: Anxiety often leads to avoidance or overreactive decisions. Instead of freezing, engage in activities that bring stability—exercise, hobbies, or creative projects.

   Grounding Techniques: Try mindfulness, deep breathing, or progressive muscle relaxation when anxiety spikes.

4. Challenge Catastrophic Thinking: Market downturns are cyclical. Yet, in the moment, they feel like the end of financial stability. Cognitive-behavioral techniques can help:

   Ask yourself: What’s the worst-case scenario, and how likely is it really?

   Consider: Have markets recovered before? (Yes—history shows cycles of downturns and rebounds.)

   Reframe: Instead of “I’ll lose everything,” try “I’m experiencing short-term volatility, but I have strategies in place.”

   5. Replace Doomscrolling with Intentional Consumption: If you find yourself spiraling into negative news cycles, replace that behavior with an alternative:

   Set a time limit on financial news apps.

   Use browser blockers to restrict market-related websites outside of designated times.

   Create a “calm feed”—an online space filled with uplifting, educational, or entertaining content.

   6. Shift from Reactivity to Purposeful Action: Instead of reacting emotionally to every market dip, shift to strategic action. If investing, focus on long-term strategies rather than short-term panic. If you feel powerless, consider financial education, learning about historical trends and risk management. If the anxiety is overwhelming, get support. Talk to people who have a lot of long-term experience in the financial world or a therapist who can help you learn to manage your anxiety.

Anxiety Is Manageable

The market, like life, is unpredictable. But our reaction to it doesn’t have to be. By intentionally managing our information intake, engaging in active coping strategies, and challenging catastrophic thinking, we can break free from the anxiety cycle and regain a sense of control.

Instead of doomscrolling, focus on building resilience—not just financially, but psychologically. Your well-being is more valuable than any stock ticker, and many of these techniques can be used to manage anxiety about other things in which you have little or no control.