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Doomscrolling: What It Is & How to Stop

Published: July 31, 2020 Updated: July 7, 2022
Published: 07/31/2020 Updated: 07/07/2022
Headshot of Matt Glowiak, PhD, LCPC
Written by:

Matt Glowiak

PhD, LCPC
Headshot of Trishanna Sookdeo, MD, MPH, FAAFP
Reviewed by:

Trishanna Sookdeo

MD, MPH, FAAFP
  • What Is Doomscrolling?Doomscrolling
  • The Effects of Doomscrolling on Your Mental HealthEffects
  • Why Is It So Hard to Stop Doomscrolling?Why Can't I Stop?
  • Tips to Stop DoomscrollingHow to Stop
  • Additional ResourcesResources
Headshot of Matt Glowiak, PhD, LCPC
Written by:

Matt Glowiak

PhD, LCPC
Headshot of Trishanna Sookdeo, MD, MPH, FAAFP
Reviewed by:

Trishanna Sookdeo

MD, MPH, FAAFP

Doomscrolling, also known as doomsurfing, is when an individual engages in pervasive, incessant scrolling through bad news despite it being sad or depressing.1 It shares many similarities to that of other addictions, and may prove detrimental to mental and physiological health. Especially when emotions are high about a particular topic or issue, the behavior and consequent bad feelings intensify.

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What Is Doomscrolling?

Doomscrolling is like the natural inclination to stare upon a bad car wreck. It is unsettling, but most of us cannot help ourselves. In fact, research even supports the notion that our brains are inclined to prefer looking upon the “gloom and doom” of the world because it can harm us physically.1 In this case, however, the inclination becomes pervasive and chronic. The individual continuously searches for bad news on a particular topic or topics to where there is no end in sight.2

Doomscrolling and Recent Events

During the COVID-19 pandemic, there has been a plethora of news reports, social media posts, and videos. A new survey conducted by Pew Research Center in early April 2020 revealed that approximately 53% of U.S. adults find the Internet personally essential during the pandemic.3 The same organization conducted a 2019 study revealing that 81% of Americans reported daily Internet use, while 28% stated they are “almost constantly” online.4 Being in a state of quarantine with limited places to go, people are reaching breaking points.

Complicating matters further has been the national and international reaction to the murder of George Floyd, and ongoing police brutality. This has spawned a substantial civil rights movement, and during times like these, people look to the news for information.5 While it’s important to stay informed, constantly updating yourself on the news, particularly bad news, can have serious consequences on your mental health.

Other recent events that may trigger doomscroling include conflicts like the war in Ukraine, refugee and migrant crises, and environmental disasters. Climate change in particular can cause climate anxiety and may be especially hard on tweens, teens, and young adults.

The Effects of Doomscrolling on Your Mental Health

Doomscrolling usually begins by becoming informed of something particularly negative, such as a tragic event in the news. This means that you are already upset about the bad news before you even begin searching.6 Negative emotions such as anxiety, depression, fear, and anger are already present.6 Researching the topic to excess serves to exacerbate the problem even further,7 and the negative emotions already experienced intensify, creating a downward spiral.8

Doomscrolling & Anxiety

Anxiety is generally associated with worry and fear of the unknown. It intensifies when someone ruminates on a negative thought and perceives oneself as having no control over something. As this happens, it is easy to switch to a negative way of thinking with behaviors that follow suit. Doomscrolling provides control in the respect that the individual may choose what to view when; however, the material is nearly endless. There is no final conclusion. One continues to search more and more while becoming increasingly more anxious, especially if they’re focusing in on topics that fuel their specific type of anxiety, like experiencing eco-anxiety and continuously researching ecological disasters, oil spills, etc.

Doomscrolling & Depression

Individuals suffering with any variation of depression already struggle to be happy, and are likely to take significant world events with increased difficulty. By feeding into the bad news further through doomscrolling, one is repeatedly reminded of the bad event—over and over and over again. With such bad news constantly in plain sight, it is nearly impossible to utilize coping skills that alleviate depression.

Doomscrolling & Addiction

The effects of doomscrolling on mental health are similar to that of behavioral addictions. Individuals have an incessant desire to participate in a chronic behavior that has no particular end in sight despite its negative impact physically, mentally, and socially. Even in cases where the individual recognizes it being detrimental to their wellbeing, the impulse is too strong.

Because of its perception of not necessarily being problematic like substance use or other similar addictions, people who keep their guards down may be especially susceptible. Doomscrolling, because of its reliance on the Internet to search for upsetting information, can also feed into Internet addiction and social media addiction.

Other Symptoms

Some other potential symptoms specific to mental health are:

  • Mood swings
  • Reduced self-esteem
  • Sleep loss and/or disturbance
  • Checking for bad news first thing in the morning, last thing before bed, and all day in between whenever an opportunity arises
  • Loneliness
  • Hopelessness/helplessness
  • Lack of engagement in activities other than doomscrolling
  • Complications with school, work, and social commitments
  • Interpersonal struggles
  • Stress in relationships
  • Suicidal and/or homicidal ideation

It is important to consider that any diagnosable or potential mental illness will likely intensify alongside the symptoms of doomscrolling. Accordingly, mental health implications may prove quite severe if not intervened.

Why Is It So Hard to Stop Doomscrolling?

The reason that doomscrolling is so hard to stop is because our brains are literally wired to do it.8 From what we know about the brain, doomscrolling fills fulfills essential human needs. This includes our basic survival need of safety as well as quest for knowledge, instant gratification, control, and numerous choices.

The closer we think we are to an answer, the more determined we are to find it. Unfortunately, there are many cases where there is no answer. In others, it may be an answer we do not like. Either way, our brains are wired to tell us to keep going.

8 Tips to Stop Doomscrolling

The first step toward stopping doomscrolling is knowing that it is happening9—if you are oblivious to it,  the cycle will continue. Consider if you have experienced any changes such as lowered mood, extended amounts of time searching the same topic to exhaustion, disconnecting from other people, or having thoughts of suicide and/or homicide. If you have not personally noticed any changes, consider if anybody else has said anything.

Once the problem has been recognized and acknowledged, it is time to get to work. The following suggestions are only a few of many, but consider the ones that you believe will work best and start from there. If you find that one does not work, move on to the next. Using multiple strategies at once will serve to improve the likelihood of stopping.

1. Set Time Limits

Knowing that doomscrolling is bringing you down, it is vital that you break the habit of non-stop searching. To do this effectively, setting time limits is a must. If you feel the need to freely Internet surf outside of work and social obligations, a healthy suggestion is about 15 minutes.9 You can keep track simply by using a timer. Should that prove problematic, then discontinue Internet surfing until it is safe to resume.9

2. Prepare Your Internet Search

Take action by preparing your Internet search. This is done by removing knowingly and potentially triggering content out of the equation.10 On social media websites and apps, it is possible to adjust settings to exclude select content. You may also block selected websites all together through your Internet browser.

If you are unfamiliar with how to do this, select the “help” tab and conduct a search directly through your browser or conduct your search using your preferred search engine. This avoidance approach is highly recommended. Consider it “Out of sight, out of mind.”

3. Use Time-Limiting Apps

Because excessive Internet use has been a problem for some time now, apps are continually being developed to help limit screen time. These apps are designed to reduce screen time by limiting access to selected features such as text messages, emails, Internet browsers, and social media apps.11

The following apps help to limit excessive Internet use:11

  • Freedom (iOS, Android, Desktop)
  • Moment (iOS, Android)
  • ZenScreen (iOS, Android, Desktop)
  • Breakfree (iOS, Android)
  • Social Fever (Android)
  • DinnerMode (iOS)
  • AppDetox (Android)
  • RealizD (iOS, Android)
  • OFFTIME (Android)
  • Space (iOS, Android, Desktop)
  • AntiSocial (Android)

Be sure to check if there are any associated costs upfront and/or through a subscription service. Individual terms and conditions will apply.

4. Engage in an Offline Hobby

While our options have become limited amid the COVID-19 pandemic, there is still much that we can do. Playing a musical instrument, bike riding, hiking, journaling by hand, reading a traditional book, painting something, sculpting something, gardening, landscaping, knitting, puzzling, board gaming, and so on are all considerations that do not require Internet use.

Beyond mental health benefits there are also physical health benefits of engaging in these hobbies, including reduced blood pressure, total cortisol levels, body mass index, and improved perceptions of physical function.7

5. Practice Meditation

Mediation is a means of keeping us grounded. It helps clear the mind while drowning out everything else. Further, the mental and physical health benefits of meditation are numerous. For those who have not had former experience meditating, it is important to ease into the process.7

Begin slowly—about 3-5 minutes at a time.7 From there, try working your way up to 20 minutes or more. This serves well in trying to redirect your thoughts when you begin thinking about doomscrolling behavior. Meditation apps can make learning meditation or improving a practice really painless.

6. Focus on the Positive

There really is no replacement for focusing on the positive. Doing so releases neurotransmitters such as dopamine and serotonin known to elevate mood. It also allows us to be grateful for the things that are good in the world. When we see the world through a positive lens, we tend to shed the negative—not allowing it to break our stride. We also tend to seek out positive things, which further reduces the incessant need to surf through negative news.

Changing to a positive mindset is certainly easier said than done. This can take considerable time, depending on a multitude of factors. Begin easy. Perhaps start by looking for three positive things per day, even if they are seemingly insignificant.9 Continue building up from there. As your mind shifts from negative to positive, your mood will naturally continue to elevate. When this happens, everything else will become easier and more enjoyable.

7. Talk With Loved Ones & Friends

The old tried and true method of speaking with loved ones and friends during a difficult time applies here as well. There is significant power in connecting with another person. Laughing together, crying together, sharing stories, and so on, all foster a sense of connectedness—another basic human survival need.

If you are facing a challenging day and feel compelled to doomscroll, talk about it directly. Talking it through will deescalate the situation and provide enough time for the urge to pass.

8. Remain Aware

Stopping doomscrolling requires intention and consistency. The better you keep atop of it, the less likely it is to get back on top of you. Sometimes, though, when we find ourselves struggling, we resort back to negative patterns of thinking. When the negative thinking begins, so does problematic behavior. It is important to remain aware of how you are feeling at all times.

This awareness also applies during everyday situations in which you are searching the Internet. Prior to conducting any online search, think specifically of the search criteria. When you go online, search for that thing and that thing only. If you find yourself beginning to stray, remind yourself of why you are online.13 Continue your search for that thing, find what you need, then log off.

In the event of increased number of symptoms, intensity, or suicidal and/or homicidal thoughts, it is important to consult a mental health professional immediately. Finding an online therapist can make getting some help very easy and convenient. In the event of a true emergency where you do have a plan, means, and intent to harm yourself or someone else, call 9-1-1 immediately.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for referrals by the companies mentioned below.

BetterHelp (Online Therapy) – A therapist can teach you skills that will enable you to better cope with difficult situations. BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you. Get Started

Online-Therapy.com – Receive help from a mental health professional. The Online-Therapy.com standard plan includes a weekly 45 minute video session, unlimited text messaging between sessions, and self-guided activities like journaling. Recently, they added Yoga videos. Get Started

Brightside Health (Online Psychiatry) – If you’re struggling with mental illness or addiction, finding the right medication can make a difference. Brightside Health treatment plans start at $95 per month. Following a free online evaluation and receiving a prescription, you can get FDA approved medications delivered to your door. Free Assessment

Headspace (Meditation App) – Headspace is the leading mindfulness and meditation app with over 70 million members. Headspace offers guidance and exercises for all skill levels, including beginners. Free Trial

Choosing Therapy’s Directory – Find an experienced therapist who has your welling in mind. You can search for a therapist by specialty, availability, insurance, and affordability. Therapist profiles and introductory videos provide insight into the therapist’s personality so you find the right fit. Find a therapist today.

Choosing Therapy partners with leading mental health companies and is compensated for referrals by BetterHelp, Online-Therapy.com, Brightside, and Headspace

For Further Reading

  • Overview of Social Media’s Impact on Mental Health
  • Best Mental Health Apps
  • Best Books on Living with Anxiety
  • NAMI
  • MentalHealth.gov
  • Substance Abuse and Mental Health Services Administration (SAMHSA)
13 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Explore Health. (2020). What is doomscrolling? Experts explain why we do it—and how to stop. Retrieved from https://www.health.com/mind-body/what-is-doomscrolling

  • Schwab, K. (2020). ‘Doomscrolling’ can break your brain. It can also be a force for good. Retrieved from https://www.fastcompany.com/90514867/doomscrolling-can-break-your-brain-it-can-also-be-a-force-for-good

  • Pew Research Center. (2020). 53% of Americans say that the Internet has been essential during the COVID-19 outbreak. Retrieved from https://www.pewresearch.org/internet/2020/04/30/53-of-americans-say-the-internet-has-been-essential-during-the-covid-19-outbreak/

  • Perrin, A., & Kumar, M. (2019). About three-in-ten U.S. adults say they are ‘almost constantly’ online. Retrieved from https://www.pewresearch.org/fact-tank/2019/07/25/americans-going-online-almost-constantly/

  • Moore, A. (2020). What is doomscrolling? Why it’s harmful & how to stop, from a psychoanalyst. Retrieved from https://www.mindbodygreen.com/articles/what-is-doomscrolling-and-how-to-stop

  • SOVA. (2020). What is doomscrolling? Retrieved from http://sova.pitt.edu/what-is-doomscrolling.

  • Port, L. (2020). COVID stories: Sidestepping doomscrolling and staying sane during coronavirus. Retrieved from https://www.rocketmatter.com/attorney-wellness/covid-stories-sidestepping-doomscrolling-and-staying-sane-during-coronavirus/

  • Rutledge, P. B. (2020). Our brains are hardwired to doomscroll: What can we do? Retrieved from https://www.psychologytoday.com/us/blog/positively-media/202006/our-brains-are-hardwired-doomscroll-what-can-we-do

  • Miller, K. (2020). You’ve been seeking out a lot of bad news lately. Here’s why it’s time to give it a rest. Retrieved from https://www.health.com/mind-body/what-is-doomscrolling

  • Roberts, K. (2020). How to stop doomscrolling every time you go online. Retrieved from https://greatist.com/connect/healthy-internet-use-habits

  • Wojtowicz, H. (2019). 11 apps that will help reduce your screen time. Retrieved from https://www.theladders.com/career-advice/11-apps-that-will-help-you-reduce-your-screen-time

  • Ward, I. (2020). Are you doomscrolling right now? Here’s how to stop. Retrieved from https://www.itstimetologoff.com/2020/07/17/are-you-doomscrolling-right-now-heres-how-to-stop/

  • Garcia-Navarro, L. (2020). Your ‘doomscrolling’ breeds anxiety. Here’s how to stop the cycle. Retrieved from https://www.npr.org/2020/07/19/892728595/your-doomscrolling-breeds-anxiety-here-s-how-to-stop-the-cycle

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Headshot of Matt Glowiak, PhD, LCPC
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PhD, LCPC
Headshot of Trishanna Sookdeo, MD, MPH, FAAFP
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Trishanna Sookdeo

MD, MPH, FAAFP
  • What Is Doomscrolling?Doomscrolling
  • The Effects of Doomscrolling on Your Mental HealthEffects
  • Why Is It So Hard to Stop Doomscrolling?Why Can't I Stop?
  • Tips to Stop DoomscrollingHow to Stop
  • Additional ResourcesResources
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