Doomscrolling: What It Is & How to Stop

What Is Doomscrolling?

Doomscrolling refers to excessively scrolling social media and news sites, indulging in negative, depressing content.² This habit of seeking bad news becomes a cycle when social media algorithms find more content similar to what has captivated users in the past, filling their newsfeeds with more bleak stories. One study found people who struggle with neuroticism, social media addiction, and fear of missing out (FOMO) are more likely to engage in doomscrolling.³

Why Do People Doomscroll?

Doomscrolling is a compulsive behavior that could serve various functions. For some, media consumption might soothe anxieties by helping them feel “prepared,” while others have an irresistible curiosity about what others are talking about. People struggling with clinical depression may doomscroll to confirm their negative beliefs about the world. Taking time to reflect on your own situation can shed light on possible reasons for engaging in this behavior.

Below are possible reasons why people doomscroll:

• Uncertainty and anxiety: The unknown can be scary, so people may seek to learn as much as possible about what can harm them. The hope is that more information will reduce anxiety. However, a constant stream of anguish and distress only worsens worry.
• Negativity bias: People are hardwired to see negative news as more significant than positive events. This trait is an evolutionary leftover meant to keep you safe.
• Fear of missing out (FOMO): FOMO drives people to constantly be “in the know” about everything from world news to local gossip. With endless information, you will always be missing out on something.
• Lack of self-control: At times, doomscrolling simply comes down to a lack of self-control and being able to impose limits on your behavior.
• Being right: Some people are so intent on proving themselves right or others wrong that they will endlessly seek information that proves their point.
• Procrastination: Doomscrolling may serve as a secondary function of chronic procrastination. Rather than completing necessary tasks, you doomscroll to avoid the work.

Who Is at Risk of Doomscrolling?

Research shows people with high neuroticism or anxiety are more at risk of doomscrolling.³ Feeling anxious leads individuals to seek control, and doomscrolling can offer a false sense of stability through information gathering. However, this “preparedness” can drive them to continue doomscrolling to soothe the fear of experiencing similar events. Additionally, those with OCD might turn to doomscrolling as an anxiety-relieving compulsion.

Why Is Doomscrolling so Addictive?

From what we know about the brain, doomscrolling fulfills essential human needs for survival, safety, knowledge, instant gratification, and control. Some may feel addicted to scrolling because they feel closer to the answers they seek. Unfortunately, not every problem has a solution, or we may not like the answer we find. Either way, our brains tell us to keep going.

Effects of Doomscrolling

Doomscrolling usually begins by becoming informed of something particularly negative, such as a tragic event in the news. You are already upset about the bad news before you even start mindlessly scrolling.⁴ Researching the topic exacerbates this anxiety, creating a downward spiral.⁵ Eventually, individuals may develop symptoms of depression, obsessive behavior, or addictive tendencies related to this bad habit.

Anxiety

Anxiety is generally associated with fear of the unknown that intensifies when someone believes they lack control over the future. Doomscrolling provides a sense of control in that the individual can choose what to research. However, the information they find is endless, and they may never reach a conclusion.

Someone can continue to search while becoming increasingly more stressed, especially when focusing on topics that fuel their specific type of anxiety. For instance, a person experiencing eco-anxiety may continuously read about natural disasters or oil spills. Seeing endless examples of their fears adds fuel to the fire.

Depression

Doomscrolling can reinforce negative thinking patterns, causing depression to develop or worsen. In fact, research has associated excessive social media use, positive or negative, with depression. Too much screen time can foster loneliness and isolation, disconnecting users from real-life relationships and an active lifestyle.⁶

Obsessive-Compulsive Disorder (OCD)

Doomscrolling can also be a function of OCD. Typically, doomscrolling centers around a specific topic related to an obsession, and doomscrolling becomes a compulsive behavior that soothes the anxiety instigated by unwanted, intrusive thoughts. The reality is that doomscrolling increases stress in the long run, causing more detriment to mental health.

Physical Health Symptoms

A recent study showed that doomscrolling can impact physical health, with 61% of habitual doomscrollers reporting physical health problems compared to only 6.1% of other participants.⁷ Moreover, stress caused by doomscrolling can affect sleep quality, decrease appetite, and reduce interest in daily activities.⁸

Addiction

Doomscrolling activates dopamine receptors, easing anxiety temporarily (even though we feel worse later). Many return to doomscrolling to feel better again, continuing the negative spiral. Similar to social media addiction, people who succumb to doomscrolling can suffer a slew of consequences, including poor attention span, reduced academic performance, and even financial problems.⁹ Similarly, internet addiction can lead to neurological, psychological, and social problems.¹⁰

How to Stop Doomscrolling

Learning to stop doomscrolling means recognizing the behavior.¹¹ A lack of self-awareness allows the cycle to continue. Start by setting limits around how often and for how long you consume news. Consider researching more positive rather than distressful topics. Of course, some knowledge about current events is important, but remember to prioritize your mental health. You cannot always surround yourself with negativity.

Here are 11 tips for how to stop doomscrolling:

1. Set Time Limits

Breaking the habit of non-stop scrolling is crucial to your well-being. Setting time limits is the first step toward self-control and monitoring. You can keep track by simply using a timer. Consider stepping away entirely if you continue to feel overwhelmed and anxious while researching.

2. Prepare Your Internet Search

Prepare your Internet session by removing triggering content.¹² You can adjust settings on social media and apps to exclude specific posts, accounts, or tags. You can also block selected websites on your browser. Consider this information as “out of sight, out of mind.”

3. Use Time-Limiting Apps

Some phone apps reduce screen time by limiting access to selected features, such as text messages, emails, Internet browsers, and social media apps.¹³ Explore different options to find one that suits your needs and helps you stay accountable to your goal to stop doomscrolling.

4. Seek Out Positive Stories Online

Endless positive stories exist online, although they may not be as engaging or “click-worthy.” Still, you will likely notice a significant difference in how you feel when bypassing negativity. Your stress levels will be happy for a dose of good news.

5. Engage in an Offline Hobby

Exploring alternative activities is a great way to pass the time when wondering what to do instead of doomscrolling. Playing a musical instrument, bike riding, hiking, journaling, or reading are all options that do not require Internet use. Beyond mental health benefits, engaging in positive hobbies can reduce blood pressure and cortisol levels.⁵

6. Take a Mindful Social Media Break

Check in with your social media use. You may need a break if scrolling and swiping leave you feeling stressed, frustrated, or inferior. Learning to take a social media break can seem daunting, but start small by implementing periodic rest periods throughout the week. For example, you could try limiting social media use to twice weekly. These changes offer your body and mind chances to relax and recoup.

7. Practice Meditation

Meditation is a healthy way to stay grounded in the present and clear the mind of negativity. Further, the mental and physical health benefits of meditation are numerous. Begin slowly before working up to longer sessions. This practice helps redirect your thoughts when combating the urge to doomscroll. Meditation apps can make learning meditation or improving a practice simpler.

8. Focus on the Positive

Focusing on the positives releases neurotransmitters, such as dopamine and serotonin, known to elevate mood. We tend to shed the negative and seek out happy things when we see the world through a hopeful lens. Doing so reduces the constant need to doomscroll.

Start by looking for three positives in your life, even seemingly insignificant things. Continue building from there. Your mood will naturally elevate as your mind shifts from pessimistic to optimistic. When this happens, everything else will become easier and more enjoyable.

9. Talk With Loved Ones & Friends

Laughing, crying, and sharing stories together fosters a sense of connectedness—another basic human survival need. Talk about your struggles with a loved one when tempted to doomscroll. Sharing your anxieties will de-escalate the situation and provide enough time for the urge to pass.

10. Practice Gratitude

Practicing gratitude can be an antidote to the stress and anxiety of doomscrolling. Take a moment to appreciate what you have, the beauty of the world, and most importantly, the person you are. You don’t have to be anything other than your true self.

11. Practice Self-Awareness

Doomscrolling often results from a lack of self-awareness about how a person feels as they engage in compulsive negative media consumption. Mindless scrolling can numb feelings of loneliness, disconnection from family and friends, fear, sadness, or even hunger.

Practicing mindfulness can mitigate the effects of doomscrolling by setting aside your device when you notice troubling emotions or physical sensations. Increased capacity for self-awareness can aid you in setting healthy boundaries around technology use, thus reducing the risk of doomscrolling.

When to Seek Professional Help

Consulting a mental health professional is beneficial if you notice worsening symptoms, suicidal thoughts, or depression. An online therapist directory can make finding the right therapist easy and convenient.

Therapy can help you uncover the possible reasons behind your desire to continue doomscrolling despite the effects on your well-being. You can also learn to develop healthy coping skills and skills to resist the urge to engage in negative media. 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.

Below are signs to seek professional help for doomscrolling:

• Suicidal ideation
• Thoughts of self-harm
• Symptoms of depression
• Addictive behavior
• Little interest in previously enjoyed activities
• Paralyzing anxiety