Why You Need to Change
Monday, January 20th, marked the inauguration of Donald J. Trump as the 47th president of the United States of America.
The sentence above likely triggered one of three (admittedly simplified) reactions:
- “I’m happy! I’m excited about the next four years!”
- “I’m not happy. I’m very worried about the next four years.”
- “I don’t care.”
Regardless of where you fall politically, reactions to political events can provoke strong emotional responses. Following the 2024 presidential election, stories emerged about distraught individuals across the nation, fearful of what a second Trump presidency might bring. Their concerns were understandable. Donald Trump presented a vastly different vision for America than his predecessor, Joe Biden, and his ultimate presidential opponent, Kamala Harris.
Conversely, there were also those who celebrated Trump’s victory. They saw it as an opportunity for him to finish what he started in his first term and further a conservative agenda. Some even felt vindicated, never believing he had truly lost the 2020 election to Biden.
This article isn’t about politics. Rather, it’s about how the political landscape and recent events highlight an important issue: we are inundated with emotional triggers, and unless we learn to manage them, they will continue to dominate our mental and physical well-being.
Everyone Needs a Reset
Emotionally charged situations may seem purely psychological, but they also impact physical health. Research has linked chronic stress to conditions such as heart disease, type 2 diabetes, and weakened immune function. It has also been shown to shrink brain tissue in areas responsible for emotional regulation and self-control, decreasing an individual’s ability to cope with adversity (How Emotions Impact Your Well-Being, Live Well Optum).
Think about that for a moment —
Chronic stress shrinks your brain!
Additionally, chronic stress and intense emotional reactions can impair memory and other cognitive functions. The science is clear: ongoing stress is harmful to both mental and physical health. But in a world where it’s nearly impossible to turn off these stress-inducing inputs, what can we do?
Understand Your Perspective
Gaining perspective helps us see things as they truly are. In an isolated view, everything feels either overwhelmingly good or devastatingly bad. However, reality is far more complex.
For example, consider the wildfires that often ravage California. If you closely follow the news, you’ll read heartbreaking stories of people losing their homes, businesses, and even their lives. Consumed by these reports, you might feel depressed, anxious, or helpless — compounding your stress.
Here’s where perspective is crucial. Are you truly helpless? Could you donate time, money, or resources to relief efforts? Can you contribute to your local community in another way while resources are allocated to the fires? Taking proactive steps fosters resilience and provides a sense of control (Staying Positive During Difficult Times, Harvard Health Publishing).
The same principle applies to good events. Often, when we experience joy, we worry about its eventual end. We fear losing something valuable, wasting time in anxiety instead of savoring the moment. In extreme cases, we even create self-fulfilling prophecies, inadvertently bringing about our own loss. Awareness of our perspective helps us see things more clearly, understand our role in the world, and ultimately, feel more balanced.
Don’t Create Moving Spikes
I coined this metaphor while running with my wife, Molly. She is pragmatic and brilliant, but that day, she was overwhelmed with worry about hypothetical problems that had no basis in reality.
I immediately pictured Super Mario Bros. — a classic video game where the character Mario navigates levels filled with obstacles. Each level contains bottomless pits; if Mario falls in, the player loses a life.
That’s already a challenge. But Molly was envisioning additional obstacles — imaginary moving spikes emerging from the pits. These spikes didn’t exist in the game, yet she was treating them as inevitable threats.
We all create moving spikes.
Sometimes, anticipating problems is necessary. But are we being realistic about what issues might actually arise? What’s the probability of the worst-case scenario happening? If it’s low, we risk exhausting ourselves over imaginary threats.
Focus on the problem in front of you. Deal with future concerns later. This approach reduces mental exhaustion and helps you maintain a clearer perspective.
Own Your Involvement
Doomscrolling — the act of endlessly scrolling through negative content — keeps us locked in a cycle of stress and outrage. Whether you’re consuming news about a politician you despise or one you admire, social media algorithms are designed to keep you engaged (i.e., emotionally reactive) and scrolling. A 2021 Yale University study found that online networks amplify moral outrage because such expressions receive more engagement than other interactions (Social Media Makes Us Angrier, CORDIS).
Doomscrolling also delivers a dopamine hit, reinforcing addictive behavior. Dr. Courtney Batt, an adolescent medicine expert, explains that doomscrolling triggers dopamine release, much like other addictive behaviors (Doomscrolling: Breaking the Habit, University Hospitals).
Its effects on mental health are serious:
- Worsening depression and anxiety
- Reinforcing negative thought patterns
- Disrupting sleep
- Increasing stress hormones
To break the cycle, recognize your role in consuming this content. Choose healthier ways to engage with the world.
How to Reset
Everyone needs a way to reset. There is no universal solution, but you likely already know what helps you relax. Here are some ideas to try:
- Disconnect. Turn off your phone and step away from content. Even a short break can refresh your mind and reduce stress.
- Take a social media break. Many platforms allow you to temporarily deactivate your account without losing content. Even celebrities publicly step away from social media for their mental health — it’s a proven strategy.
- Do something you enjoy. Most people don’t spend too much time on activities they love. Whether it’s being outdoors, cooking, reading, or talking to a friend, make time for what brings you joy.
- Exercise. Even if you don’t love working out, moving your body improves mental and physical well-being. Take a walk, stretch, or do light yoga. Compare how you feel afterward versus after doomscrolling — you’ll notice the difference.
Social media and the internet are powerful, seductive tools. It’s easy to fall into negative behavioral patterns with online content. Following the steps above can help you avoid chronic stress, frustration, and fatigue, preventing the long-term consequences of repeated emotional overload. Now, put down your device and go do something you enjoy!
If you or someone you know needs support with doomscrolling or online addiction, visit crisistestline.org. This resource offers text, chat, and message options, as well as information about the effects of doomscrolling on mental health.
What do you think? Comment below and let’s talk about it. You can also listen to my conversations on topics like this on my weekly podcast Born to Yap, Forced to Work (available on Apple Podcasts and Spotify).
I’m a workforce development, culture, and leadership coach who has a decade of experience helping to build amazing teams and leaders. If you’re interested in working with me, visit my website to learn more: Longview Collaborative.
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Internet Anger and Your Shrinking Brain was originally published in Never Stop Writing on Medium, where people are continuing the conversation by highlighting and responding to this story.