# How to Avoid Binge Watching During Stressful Life Events
When life gets tough, many of us reach for the remote control. Binge watching feels like the perfect escape when stress piles up, and there’s a good reason for that. When you watch your favorite show, your brain releases dopamine, the feel-good chemical that creates pleasure and helps you relax.[1][5] Psychologists explain that finishing a series can give you feelings of control and power, which feels especially good when your daily life feels chaotic.[1] The problem is that while binge watching might feel good in the moment, it often leaves you feeling more stressed afterward, not less.[1]
Understanding why we turn to binge watching during stressful times is the first step to breaking the habit. When stress overwhelms us, we naturally seek ways to escape our problems. Television offers a convenient door to another world where we can forget about our troubles for a while. A clinical psychologist explains it this way: binge watching works like a steel door that blocks our brains from thinking about constant stressors that force themselves into our thoughts.[1] The temporary relief feels so good that we keep coming back for more episodes, more seasons, more escape.
However, the relief is temporary. Once you stop watching, the stress is still there waiting for you. In fact, research shows that people who binge watch often end up feeling more stressed, not less.[1] This creates a cycle where stress leads to binge watching, which leads to more stress, which leads to more binge watching. Breaking this cycle requires understanding what’s really happening in your brain and finding better ways to cope with stress.
The key to avoiding binge watching during stressful times is not about willpower alone. It’s about understanding your stress response and replacing the binge watching habit with healthier coping strategies that actually work. Let’s explore practical ways to do this.
RECOGNIZE YOUR STRESS TRIGGERS
The first thing you need to do is pay attention to when you reach for the remote. Do you binge watch when you get home from a difficult day at work? Do you turn on a show when you have an argument with someone you care about? Do you start watching when you’re feeling lonely or anxious? Understanding your specific triggers helps you prepare for them.
Stress triggers are different for everyone. For some people, work stress is the biggest trigger. For others, relationship problems, financial worries, or major life changes like moving or losing a job create the urge to escape into television. Once you identify your personal triggers, you can plan ahead. If you know that coming home from work is when you’re most tempted to binge watch, you can prepare an alternative activity for that time.
Keep a simple log for a few days. Write down when you feel the urge to binge watch and what was happening right before that urge hit. You might notice a pattern. Maybe it’s always in the evening when you’re tired. Maybe it’s always after a stressful conversation. Maybe it’s when you’re bored or lonely. Once you see the pattern, you can start planning better responses.
UNDERSTAND WHAT YOU’RE REALLY SEEKING
When you want to binge watch, you’re not really seeking entertainment. You’re seeking something else. You might be seeking escape from your problems. You might be seeking relaxation. You might be seeking a sense of control or accomplishment. You might be seeking connection or comfort. Understanding what you’re really looking for helps you find a better way to get it.
If you’re seeking escape, you need a different kind of escape that doesn’t involve sitting in front of a screen. If you’re seeking relaxation, there are many ways to relax that are actually more effective than binge watching. If you’re seeking control, there are activities that give you real control over your life rather than just the feeling of control from finishing a show.
Think about what emotion you’re trying to manage when you reach for the remote. Are you trying to numb yourself? Are you trying to distract yourself? Are you trying to reward yourself? Are you trying to avoid dealing with something? Once you know what you’re really seeking, you can find a better solution.
PRACTICE REAL RELAXATION TECHNIQUES
Binge watching feels relaxing, but it’s not actually the most effective way to relax. Real relaxation techniques work better and have longer lasting effects. Deep breathing exercises are simple but powerful. When you take slow, deep breaths, you activate your body’s relaxation response, which reduces your heart rate and lowers your blood pressure.[3] You can do this anywhere, anytime, and it takes just a few minutes.
Try this simple technique: breathe in slowly through your nose for a count of four, hold it for a count of four, then breathe out slowly through your mouth for a count of four. Repeat this ten times. You’ll feel noticeably calmer. You can do this while sitting at your desk, in your car, or anywhere you feel stress building up.
Meditation is another powerful tool. Meditation helps you clear your mind and practice eliminating negative thoughts that cloud your mind during stressful times.[3] You don’t need to meditate for hours. Even five minutes of meditation can make a real difference. There are many free apps and videos that can guide you through a simple meditation.
Mindfulness is similar to meditation but slightly different. Mindfulness means staying present in the current moment rather than worrying about the future or dwelling on the past.[3] When you’re stressed, your mind often jumps between worries. Mindfulness helps you bring your attention back to what’s happening right now. You can practice mindfulness while doing almost anything: eating, walking, washing dishes, or just sitting quietly.
These relaxation techniques actually work better than binge watching because they address the root of your stress rather than just distracting you from it. They also build your resilience, making it easier to handle stressful situations in the future.[3]
CREATE A STRUCTURED DAILY ROUTINE
One of the most powerful ways to reduce stress is to create a structured daily routine with predictable activities.[2] When your life feels chaotic and unpredictable, stress increases. When you have a routine, you feel more in control and more stable. A study from the University of Buffalo found that predictable activities help mitigate feelings of chaos and instability.[2]
Your routine doesn’t need to be complicated. It just needs to be consistent. Wake up at the same time each day. Eat meals at regular times. Exercise at a set time. Work or do your main activities at a set time. Have a wind-down routine before bed. When your day has structure, you feel less stressed, and you’re less likely to turn to binge watching as an escape.
Include specific times for relaxation in your routine, but make them active relaxation rather than passive television watching. Maybe you take a walk after dinner. Maybe you do some gentle stretching.
