Authoritarian systems don’t just rely on force—they rely on exhaustion. The constant barrage of crises, outrages, and “breaking news” is designed to overwhelm your nervous system until disengagement feels like relief. This guide is about resisting that tactic. Staying informed matters, but staying functional matters more. Survival isn’t tuning out—it’s learning how to take in information without letting it hollow you out.
Skill Level: Beginner → Intermediate
Why This Matters
Burnout is not a personal failure; it’s a political outcome. Movements collapse when people are too fried to organize, vote, show up, or care. Learning how to manage information intake is an act of resistance that keeps you effective for the long haul.
Step-by-Step Survival Plan
1. Pick Your Intake Windows
Decide in advance when you consume political news. One morning check and one evening check is enough for most people. Doomscrolling all day doesn’t make you better informed—it makes you more controllable.
2. Curate, Don’t Chase
Choose a small number of trusted sources and stick to them. Avoid algorithm-driven feeds during breaking events. If something truly matters, it will surface again through reliable channels.
3. Separate “Awareness” From “Action”
For every piece of news you consume, ask one question: Is there an action tied to this?
If yes, act.
If no, log it mentally and move on. Awareness without action drains energy.
4. Regulate Your Nervous System on Purpose
Authoritarian stress lives in the body. Between news sessions, do something grounding: walk, stretch, breathe, pet an animal, wash dishes—anything physical and real. This is not avoidance; it’s recovery.
5. Share Selectively
Resist the urge to repost every outrage. Share information that includes context, clarity, or next steps. Signal boosts should strengthen people, not spike panic.
6. Build a “Low News Day” Into Your Week
Pick one day where you only check essentials or not at all. The world will still be there tomorrow—and you’ll meet it clearer, calmer, and sharper.
Common Pitfalls to Avoid
- Treating constant exposure as moral responsibility
- Confusing panic with preparedness
- Letting social media set your emotional baseline
- Believing rest means you’ve given up
Resources, Sources, and Further Reading
Managing News Overload & Stress
- American Psychological Association – “Media overload is hurting our mental health”
https://www.apa.org/monitor/2022/11/strain-media-overload - APA – Speaking of Psychology: How to cope with news overload
https://www.apa.org/news/podcasts/speaking-of-psychology/news-overload - National Institute of Mental Health – Coping with stress
https://www.nimh.nih.gov/health/topics/coping-with-stress - World Health Organization – Doing what matters in times of stress
https://www.who.int/publications/i/item/WHO-MSD-MER-17.5
Authoritarianism, Propaganda & Information Saturation
- RAND Corporation – The “Firehose of Falsehood” Propaganda Model
https://www.rand.org/pubs/perspectives/PE198.html - RAND PDF – Firehose of Falsehood (downloadable)
https://www.rand.org/content/dam/rand/pubs/perspectives/PE100/PE198/RAND_PE198.pdf - Freedom House – How authoritarian regimes manipulate information
https://freedomhouse.org/report/special-report/2023/defending-democracy-information-warfare
News Fatigue & Sustainable Media Habits
- Nieman Lab – News fatigue and audience burnout
https://www.niemanlab.org/2022/07/news-fatigue-is-real-and-its-here-to-stay/ - Nieman Lab – Why people are avoiding the news (and what helps)
https://www.niemanlab.org/2023/01/why-people-are-avoiding-the-news/ - Poynter Institute – How to stay informed without doomscrolling
https://www.poynter.org/fact-checking/2022/how-to-avoid-doomscrolling/
Digital Boundaries & Attention Protection
- Center for Humane Technology – Take Control Toolkit
https://www.humanetech.com/take-control - Your Undivided Attention Podcast (CHT)
https://www.humanetech.com/podcast - Mozilla Foundation – How algorithms amplify outrage
https://foundation.mozilla.org/en/what-we-fund/awards/algorithmic-harms/
Burnout, Activism & Long-Term Resistance
- Trauma Stewardship Institute – What is trauma stewardship?
https://traumastewardship.com/what-is-trauma-stewardship/ - Movement for Black Lives – Sustaining the movement (burnout & care)
https://m4bl.org/policy-platforms/ - Brené Brown – Boundaries and burnout research
https://brenebrown.com/articles/2021/02/17/boundaries-burnout/
The goal of resistance isn’t to stay outraged forever—it’s to stay capable. You are more dangerous to authoritarianism when you are rested, focused, and connected to real people in the real world. Protect your attention like it’s infrastructure, because it is. Resistance Kitty doesn’t need martyrs. We need you alert, steady, and still standing.