Welcome to a new ‘gloomcycle' of news. Here's how to stop compulsive scrolling

The threat of a world war. Political assassinations. Federal raids on unsuspecting migrants.
There seems to be no end to terrifying news these days. In fact, it comes at us so unceasingly that numbness can set in. Or even depression or melancholy, like a black cloud over every part of our lives.
The 'gloomcycle' is what Rachel Janfaza, who founded the gen Z-oriented site known as the Up and Up, has dubbed what's going on. In a recent piece, she quoted one 23-year-old from Alabama: 'I am really overwhelmed by all of the bad news I am seeing right now.'
Whatever generation we're from, that's a familiar sensation.
The question is, how to deal with it? After all, particularly because of Donald Trump's chaotic ways, it shows no signs of slowing down. And while it's important not to tune out altogether, it's also important to stay grounded.
Where's the balance?
I'm certainly not a life coach but as someone whose work requires me to stay connected and informed, I've developed some coping resources.
Here are three recommendations to manage the firehose of bad news and to protect your spiritual and emotional health while still staying engaged in the world.
Set thoughtful limits. Can you put your phone in another room or in a drawer for a period of each day? Can you pledge never to sleep with it nearby? I have a friend who has made a pact with her spouse to have an hour after waking and an hour before going to bed in which they don't talk about current events, and certainly never utter the name of the 47th president.
Can you decide not to be on social media during significant hours of the day? And maybe even to ignore your email unless it's during loosely defined business hours? (This is an especially tough one for me; I always want to respond immediately, which only elicits another response.)
Engage in self-care. Maybe you go to the gym or for a run. Maybe it's a bubble bath. Maybe it's listening, without any other distractions, to Mozart – or Jon Batiste. For me, it's daily yoga (the challenging ashtanga practice) followed by meditation. And it's reading fiction or memoirs unrelated to politics – most recently, Cormac McCarthy's All the Pretty Horses, Fredrik Backman's My Friends, Molly Jong-Fast's How to Lose Your Mother, and, in galley form, Susan Orlean's not-yet-published memoir, Joyride.
A friend told me recently that she's rereading all six novels of Jane Austen as an antidote to these fractious times. I like to read books in print, not on a device, since screens are already too dominant in my life. Can you slow down enough to give your full attention to literature for an hour? It will help, and it will also help to build back your undoubtedly frayed attention span.
Rely on trusted voices and sources of news. I think the Guardian is one of these, and I would think so even if I didn't write here almost every week. I know a lot of people who count on the perspective of Heather Cox Richardson, the history professor who writes a daily newsletter, Letters from an American. Robert Reich, a former labor secretary, is one of my go-to sources of perspective, as are a few columnists, including Will Bunch at the Philadelphia Inquirer and Lydia Polgreen at the New York Times.
While traveling in Asia recently, I read the Japan Times and the international edition of the New York Times each morning; they were bundled together and delivered to my hotel room. There was something about that well-organized news – delivered in old-fashioned print form – that was incredibly calming. A prominently displayed column about Israel by Thomas Friedman gave me more context than a freaked-out social media thread, no matter how smart. While it's unlikely that we're going to return to reading a print newspaper as a major news source, the daily pacing and the sensible curation of what's important has a lot to recommend it.
In Chris Hayes's recent book, The Sirens' Call: How Attention Became the World's Most Endangered Resource, the political commentator identifies what's going on for all of us – and the dangers. Hayes confessed in a Vox interview that despite his knowledge about the 'attention economy' and its personal costs, he still struggles.
'I've written a recovery memoir,' Hayes joked that he told his wife, 'and I'm still drinking.'
The bad news will keep coming. As citizens, we need to know what's happening so we can act – in the voting booth, at a protest rally, in conversations with our neighbors or loved ones.
But that doesn't mean constant immersion. A little of the gloomcycle goes a long way.
Margaret Sullivan is a Guardian US columnist writing on media, politics and culture

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