JudyGrupenhoff.com

By Judy Grupenhoff, MEd, NBC-HWC

Stress eating. We’ve all been there.

A whole bag of potato chips when we’re lonely. A chocolate bar after a rough day. Eating out of boredom even when we’re not hungry.

Stress eating is our brain’s attempt to make us feel better—and it works, at least temporarily. Comfort foods trigger dopamine, which counteracts cortisol (the body’s main stress hormone). Our mood lifts… but only for a moment. Over time, when food becomes our primary way to manage emotions, it creates more problems than it solves.

And here’s the surprising part: our brains do something remarkably similar with the news.

Why We Doom-Scroll When We’re Anxious

When we’re exposed to scary headlines, graphic images, or uncertainty about the future, the fight-or-flight response kicks in. Adrenaline and cortisol surge. We become hyper-attuned to threat, scanning for danger and desperately seeking answers:

What’s coming next? When will it be over? Am I safe yet?

The brain hates uncertainty and craves predictability. Strong emotions like fear, confusion, and outrage grab—and hold—our attention. Once triggered, we keep going back to the same news sources, looking for reassurance that the danger has passed. But that sense of safety never arrives.

And that’s not by accident. News media is designed to keep us activated. Their business model depends on attention. Bright, saturated graphics. Loud “Breaking News” alerts. Divisive language. Graphic images. These elements hook our survival brain—not soothe it.

The Vicious Cycle: The News as Emotional Junk Food

It becomes a loop:

• We feel scared or uncertain.
• We consume the news, hoping to feel safer.
• We feel worse.
  
  

It’s stress eating with information.

Like potato chips or a chocolate bar, the news provides a quick illusion of control. We tell ourselves: If I just stay informed enough, I’ll outthink my fear. I’ll be ready for what’s next. But the relief is short-lived, and our nervous system stays on high alert.

So, What Can We Do?

Staying informed matters. But so does protecting your nervous system. When your fight-or-flight response is triggered, your brain experiences it as a survival situation. Taking small steps to reclaim control helps you stay balanced while staying aware.

Here are a few strategies:

✅ Set designated times to check the news. You decide—not your impulses.

✅ Keep your phone in another room. Out of sight, out of mind = fewer reflexive checks.

✅ Choose calmer sources. Outlets like PBS or BBC are often less emotionally charged.

✅ Switch your phone to grayscale. Bright colors are engineered to grab you. Grayscale softens the pull.

✅ Mute commercial breaks—and especially “Breaking News” intros. Those jolting sounds are meant to hijack attention. (Even my dog runs to the TV to find out what's going on when she hears them!)

✅ Move while you watch or listen. Stretching, breathing, or light resistance work splits your attention and lowers stress hormones. You’ll absorb the facts without marinating in the drama.

The Bottom Line

Whether it’s chips, chocolate, or your news feed, stress eating doesn’t calm the nervous system in the long run.

What does help? Feeling empowered. Setting boundaries. Making intentional choices about what you consume—whether it’s food or information.

That’s how we protect our emotional balance, no matter what’s happening in the world around us.

Want to learn more? Head over to the Learning Center. I have a short video course available that provides practical skills and audio recordings to support you in creating healthier nervous system habits.