Can’t Stop Doomscrolling? Why It Happens and How to Break Free
In Short
Why we doomscroll: Our brains are wired to seek threats, but nonstop negative news leaves us drained and anxious.
What it does: Doomscrolling feeds stress, disrupts sleep, shortens attention spans, and can deepen feelings of helplessness.
How to break free: Set time limits, curate your feed, swap scrolling for simple calming habits, and protect your peace of mind
We’ve all been there—lying in bed, phone in hand, scrolling through endless bad news, tragic headlines, and social media outrage. You tell yourself you’ll stop after one more article, but 30 minutes later, you’re still doomscrolling, feeling worse than when you started.
Doomscrolling is the compulsive habit of consuming negative news online, and while it may seem like staying informed, it often leaves us feeling drained, anxious, and hopeless. So why do we do it, and how can we stop? Let’s dive in.
Why Do We Doomscroll?
It turns out our brains are wired to focus on threats—a survival mechanism dating back to our ancestors who had to stay alert to danger. In modern times, that instinct keeps us glued to distressing headlines, searching for more information in an attempt to feel a sense of control. But instead of relief, we end up overwhelmed and emotionally exhausted.
How Doomscrolling Impacts Mental Health
Too much exposure to negative news can take a serious toll on our well-being. Here’s how:
Increased Anxiety & Stress: Constantly reading about crises and disasters keeps the brain in a heightened state of alert, triggering stress hormones like cortisol.
Disrupted Sleep: Scrolling late at night, especially with the blue light from screens, messes with melatonin production and leads to poor sleep quality.
Feelings of Helplessness: The more we consume distressing news, the more powerless we feel, which can lead to a sense of despair or apathy.
Shorter Attention Span: Overloading on information makes it harder to concentrate on everyday tasks or engage meaningfully with people around us.
Signs You Might Be Stuck in the Doomscrolling Cycle
You wake up and immediately check the news or social media.
You feel guilty or anxious after long scrolling sessions.
You keep reading distressing stories even though you know they make you feel worse.
You struggle to fall asleep because your mind is racing with negative thoughts.
You feel emotionally drained but can’t seem to stop scrolling.
How to Break Free from Doomscrolling
Recognizing the habit is the first step. Here’s how you can take back control:
1. Set a Time Limit for News Consumption
Instead of mindlessly scrolling, designate a specific time (e.g., 20 minutes in the morning and evening) to catch up on the news. Stick to reliable sources and avoid sensationalized headlines.
2. Replace Scrolling with a New Habit
Next time you get the urge to scroll, swap it for a healthier activity—reading a book, journaling, meditating, or even stretching.
3. Curate Your Digital Space
Unfollow accounts that constantly post distressing content. Follow uplifting pages, inspiring creators, or hobbies that bring you joy.
4. Use “Do Not Disturb” Mode
Turn off notifications for news apps and social media to reduce the temptation of constant updates.
5. Ground Yourself in the Present
Instead of spiraling into negativity about the future, focus on what’s within your control. Practice mindfulness techniques, deep breathing, or gratitude exercises to stay centered.
Final Thoughts
Staying informed is important, but not at the expense of your mental well-being. The world is overwhelming enough without adding unnecessary stress through doomscrolling anxiety and nonstop bad news. By setting boundaries and being intentional with your media consumption, you can protect your mental health while still staying connected to what matters.
Next time you catch yourself mindlessly scrolling, ask: Is this helping me, or is it just making me feel worse? Then, put the phone down and reclaim your peace.
