Our digital world has made information easier to access than ever. However, with constant access to global events, as they happen, there’s an unseen cost.

On average, people spend over six hours online daily, with much of that time consumed by social media and watching the news. While it’s essential to be aware of world affairs, repeated exposure to distressing news can numb our emotional responses and alter how we judge unethical behaviour. This phenomenon, known as desensitisation, can affect our empathy, moral sensitivity, and overall well-being.

Desensitisation: Why Repeated Exposure Numbs Our Responses

Desensitisation occurs when repeated exposure to emotionally charged or distressing content dulls our emotional, cognitive, or behavioural responses. The more we are exposed to negative news — violence, injustice, or disasters — the less we react. Studies show that individuals constantly bombarded with such content can be highly reactive (e.g., angry, irritable), but quickly become emotionally drained and exhibit reduced empathy. In extreme cases, this emotional fatigue leads to a dangerous detachment from the suffering of others.

The Moral Repetition Effect: How We Judge Repeated Wrongdoing

A 2023 study led by Pillai explored what is now termed the moral repetition effect. This study demonstrated that repeatedly encountering unethical behaviour in news headlines can weaken our moral judgment. Over two weeks, participants were exposed to fake news headlines detailing various moral transgressions. Those who saw the same headlines multiple times judged the actions less unethical than those who saw them once.

This research highlights that the first exposure to wrongdoing often triggers strong emotions, such as anger or outrage, which drive harsh moral judgements. However, after repeated exposure, our emotional responses become blunted, and we view the same acts as less severe. The most significant decline in judgement occurred between the first and second exposure, showing how quickly desensitisation can take effect.

Social Media and the Spread of Moral Desensitisation

Social media plays a major role in amplifying the moral “repetition effect.” As Daniel Effron, a social psychologist at London Business School, explains, “the most morally outrageous content tends to go viral,” reaching vast audiences within minutes. But the more frequently we see these injustices, the less we care. This detachment is worsened by the design of social media platforms, which encourage endless scrolling, exposing us to an overwhelming and addictive stream of distressing content.

As a result, the more people witness wrongdoings, the less morally outraged they feel. The drive to address social issues diminishes with each repeated exposure, weakening our collective response to injustice.

The Risks of Desensitisation on Mental Health

Desensitisation not only erodes our moral sensitivity but also poses significant risks to mental health. Repeated exposure to negative news can lead to “emotional fatigue,” making it harder to engage empathetically with others. Over time, this detachment may result in “compassion fatigue,” where individuals find it difficult to care about suffering, especially when it involves large-scale tragedies like natural disasters or global conflicts.

For those already suffering from anxiety or depression, the risks are even greater. People with these conditions are more likely to focus on negative information and may become emotionally overwhelmed by constant bad news. This exposure can exacerbate feelings of numbness, hopelessness, and helplessness, deepening their mental health struggles. In some cases, it can even lead to learned helplessness, where individuals believe they have no power to change their situation or influence the world around them, increasing feelings of despair.

Such individuals may also find it difficult to leave the safety of their homes and develop phobias, anxiety disorders, and severe depression because they come to believe that everything around them is dangerous, while at the same time feeling numb and hopeless.

Social media and Decreased Resilience

The constant barrage of information, often negative news can drain our emotional resources and weaken our ability to cope effectively. Mindless scrolling, or “doomscrolling,” is a major contributor, leading to unhealthy consumption of distressing content that negatively impacts mental well-being.

Building resilience is essential to countering the effects of mindless scrolling and protecting your mental health.

Mindless Scrolling and Mental Health

Mindless scrolling is when we unconsciously scroll through social media or news feeds without a specific purpose. Over time, this habit can become damaging, particularly when the content consists of negative or distressing news.

Research shows that mindlessly consuming negative content increases emotional fatigue, stress, and anxiety, making it harder to maintain a positive outlook or focus on daily tasks. Additionally, the endless stream of unsettling stories can trigger feelings of helplessness and hopelessness, leading to a diminished sense of control over your life.

Mindless scrolling also contributes to information overload, where the brain struggles to process the sheer volume of data. This can impair decision-making, concentration, and emotional regulation, weakening mental resilience.

Mindless Scrolling Weakens Resilience

Resilience is adapting to and recovering from stress (e.g., change), challenges, and adversity. When we engage in mindless scrolling, we expose ourselves to continuous negative stimuli that slowly erode our capacity to bounce back from difficulties. Constantly consuming bad news without any time for reflection or mental breaks leaves little room for emotional recovery, making us more vulnerable to stress and burnout.

Moreover, the nature of social media algorithms exacerbates this problem. Platforms are designed to keep users engaged by presenting sensational or emotionally charged content that provokes a strong reaction. The more time we spend scrolling through this content, the less resilient we become to its negative effects.

There is a growing concern about the impact of social media bubbles, where algorithms curate content based on our preferences, reinforcing our existing beliefs and limiting exposure to diverse or opposing viewpoints. This can create echo chambers, where individuals are repeatedly exposed to the same type of content, leading to a narrow, often distorted view of reality.

What is a Social Media Bubble?

A social media bubble occurs when platforms like Google, Facebook and Instagram use algorithms to tailor the content you see based on your previous interactions, likes, and shares. While this might make your feed feel more relevant to your interests, it also means you are repeatedly exposed to the same types of content, resulting in a feedback loop that continuously reinforces your beliefs, preferences, and biases while masking other viewpoints.

For example, if someone consistently engages with content supporting a particular political or health viewpoint, the algorithm will continue to show them similar content, while filtering out opposing perspectives. This leads to an environment where only like-minded views are presented, creating the illusion that these perspectives are universally accepted.

The Risks of Echo Chambers

These bubbles can have several negative consequences:

1. Narrowed Worldview
   Constantly engaging with content that aligns with your beliefs prevents exposure to other perspectives. This narrowed focus can lead to a more polarised worldview, where opposing views are either misunderstood or rejected outright. Over time, you may reject new information that challenges your pre-existing opinions or biases.

2. Confirmation Bias
   Social media bubbles fuel confirmation bias, the tendency to seek information that confirms our beliefs and disregard anything that contradicts them. As the content becomes more homogenous, it reinforces our viewpoints and strengthens our belief that we are “right,” making it difficult to consider alternative perspectives or question our assumptions.

3. Emotional Reinforcement
   Social media platforms are designed to keep users engaged, often by amplifying content that provokes strong emotional responses, like anger, outrage, or validation.

   In a bubble, repeated exposure to emotionally charged content that aligns with your beliefs can lead to heightened emotional reinforcement. For example, if you frequently see posts criticising a particular group or idea, your emotional reactions to those posts will intensify, making it harder to remain open to different viewpoints. It can also lead to fanatism.

4. Erosion of Critical Thinking
   When people are continually exposed to content that reinforces their beliefs, the habit of questioning and critically evaluating information declines. Misinformation is the perfect example, individuals in a bubble accepting misleading or false information without questioning its accuracy. Governments and social platforms use misinformation to create distractions, take your focus elsewhere and take control of the narrative. The “plandemic” is the perfect example.

5. Polarisation and Division
   The most significant societal risk of social media bubbles is the increasing polarisation between different groups. When opposing viewpoints are hidden or dismissed, it creates an “us versus them” mentality, where communities can’t engage in productive dialogue. This deepens social divisions, making it harder to find common ground on important issues, like politics, health, or social justice.

Social Media Bubbles Mask Opposing Views

Social media algorithms are designed to show users content they are most likely to engage with. The problem is that these algorithms don’t prioritise balance or diversity — they prioritise engagement, easily becoming addictive (the more you scroll, the more advertising you will see, the more money social media platforms make).

In political contexts, someone who frequently engages with content from one side of the political spectrum will rarely see posts from the other side, reinforcing their belief that their perspective is the only valid one.

This selective exposure to information creates an illusion of consensus, where users believe that the majority of people share their views, simply because that’s all they see in their feed. In reality, there may be a wide range of opinions and evidence, but the algorithm’s filtering process conceals them.

Mental Health Implications of Living in a Bubble

Living in a social media bubble can also have significant mental health implications. When individuals are constantly exposed to content that reinforces their beliefs, particularly negative or divisive content, it can contribute to feelings of anxiety, frustration, and hopelessness. Moreover, the lack of exposure to different viewpoints can make individuals feel isolated from those who think differently, deepening social division and contributing to alienation.

Break Free from the Social Media Bubble

There are steps you can take to break free from social media bubbles and broaden your perspective:

1. Follow Diverse Accounts
   Actively seek out accounts, news sources, and individuals with a range of viewpoints, even those that differ from your own. Exposing yourself to diverse opinions encourages critical thinking and helps challenge your assumptions.

2. Engage with Opposing Views
   Instead of dismissing opposing views, engage with them thoughtfully. This doesn’t mean accepting every viewpoint as valid but understanding the reasoning behind different perspectives. By doing so, you can cultivate empathy and reduce polarisation.

3. Use Social Media Mindfully
   Limit your time on social media and be intentional about the content you consume. Rather than mindlessly scrolling through your feed, seek balanced, fact-based information. Consider taking regular breaks from social media.

4. Seek Out Unfiltered News Sources
   Algorithms can distort the type of news you see, so it’s important to diversify your sources. Look for reputable, independent news outlets that present a range of perspectives. By doing this, you can gain a more complete understanding of the issues.

5. Challenge Confirmation Bias
   Be aware of your own biases and make a conscious effort to challenge them. Ask yourself whether you are only seeking information reinforcing your beliefs or whether you are open to considering different viewpoints. Practising this form of self-awareness can help you become a more critical, well-rounded thinker.

Build Resilience and Break the Habit

To safeguard mental health and strengthen resilience, adopt mindful practices that limit the negative impact of social media and news. Here are a few key strategies:

1. Set Boundaries
   One of the most effective ways to break the cycle of mindless scrolling is to set clear limits on the time spent on social media or news platforms. You can use apps to track your screen time or set time limits to ensure you’re not spending hours mindlessly scrolling. Establish boundaries like avoiding social media in the morning or before bed to stay focused and improve emotional balance.

2. Practice Digital Detoxes
   Take regular breaks from social media and online news to reset your emotional and mental well-being. Even short breaks — an afternoon or a weekend without your phone — can provide much-needed mental relief, giving you the space to recharge and regain focus.

3. Mindful Media Consumption
   Be intentional with the content you consume. Instead of passively scrolling, seek positive, informative, or uplifting content. Be selective about the sources of information you engage with, choosing reliable outlets that prioritise balanced reporting over sensationalism. Consider allocating specific times of the day to check the news, and avoid constant updates to reduce stress. Remove notifications on your phone or tablet if it helps.

4. Focus on What You Can Control
   A key aspect of resilience is the ability to focus on the things you can control, rather than becoming overwhelmed by the things you cannot. When consuming negative news, assess whether there’s something actionable you can do about the situation. If not, acknowledge the impact of the news without allowing it to dominate your thoughts. Practising this distinction can help you maintain emotional balance and avoid feelings of helplessness.

5. Engage in Positive Activities
   Replace mindless scrolling with activities that nurture your mental and physical well-being. These could include physical exercise, mindfulness practices such as meditation, or engaging in hobbies that bring joy and relaxation. Do not forget to spend time in nature as often as possible. Such activities reduce stress and strengthen emotional resilience by providing healthy coping mechanisms.

6. Develop a Mindfulness Practice
   Incorporating mindfulness into your daily routine can counteract the effects of mindless scrolling. Mindfulness helps you become more aware of your emotions and thoughts, allowing you to break the automatic habit of checking your phone and consuming negative content. A short mindfulness practice, such as deep breathing or body scanning, can improve emotional regulation and help you stay grounded in the present.

Reclaim Your Emotional Well-being

The good news is that there are ways to combat desensitisation and restore your emotional health.

One effective approach is to practise mindful media consumption, being intentional about the type and amount of news you consume, rather than passively scrolling through distressing content. If you find it difficult to stop, set a timer to give you an exact period to be on social media.

Consider taking periodic digital detoxes, limiting or eliminating your exposure to social media for a set time (1 day, 1 week, or 1 month every year). This break can help reset your emotional balance and prevent further mental exhaustion. Avoid social media during your holiday, and share pictures as you return instead of as they happen. This will prevent you from spending too much time on social media instead of enjoying the moment. Better yet, create a compilation of pictures and invite family and friends to watch them together, like we used to do with photo albums. This will be fun and

Another strategy is to focus on critical thinking. Rather than allowing emotions to drive your responses to news events, engage with the content more thoughtfully. Question what you read, verify facts (and no, Wikipedia is not a trustworthy platform for accurate facts!, and reflect on the broader implications of the information.

When we approach news with reason rather than emotion, we reduce the risk of becoming desensitised and can maintain a healthier perspective.

Lastly, prioritise self-care and emotional resilience. Make time for activities that replenish your mental and emotional energy, such as meditation, exercise, or spending time in nature (that would be outdoors).

These practices can help reduce stress and build emotional stamina, making it easier to engage with difficult news content without becoming overwhelmed.