Doomscrolling: Why We Do It and How to Stop
- Kelsie Kinsella
- May 5
- 6 min read
Have you ever picked up your phone to quickly check the time or social media — and suddenly it’s been 30 minutes, an hour... maybe longer... and you feel more anxious, overwhelmed, or drained than before?
That’s often the result of doomscrolling — the habit of continuously consuming negative or distressing content online. While it can feel almost automatic, doomscrolling can have a real impact on your mental health.
As someone who has gotten stuck in many doom scrolls or found myself down rabbit holes late at night or in moments of boredom, I understand just how easy it is to continue scrolling after saying its been long enough, compare myself to what the internet highlights as good or bad, and have believed it will have no impact on my mental health (I was very wrong about that last part).
So let's talk about it!
What Is Doomscrolling?
In doomscrolling, you feel pulled to endlessly scroll through negative online content, often absorbing heavy, negative, or upsetting information; there's a tendency to keep scrolling through bad news, upsetting headlines, or emotionally heavy content — even when it’s making you feel worse.
It often happens late at night, during moments of stress, or when you’re already feeling vulnerable.
Why Do We Doomscroll?
If doomscrolling doesn’t feel good, why do we keep doing it?
We’re wired to look for threats
Our brains are designed to scan for danger. Negative information grabs our attention more easily than positive content — it’s a survival instinct.
We want to feel informed and in control
Staying updated can feel like a way to prepare or protect ourselves, especially during uncertain times.
It becomes a habit
Endless scrolling is designed to keep you engaged. The more you do it, the more automatic it becomes. Often, people are unaware of how frequent they mindlessly scroll as it becomes second nature during spare moments.
It’s a way to avoid difficult feelings
Sometimes, scrolling distracts us from stress, boredom, or uncomfortable emotions — even if it doesn’t actually help.
Ultimately, It may be caused by boredom, curiosity, or a need to escape from reality and can easily turn into a daily habit.
Why Doomscrolling is so Harmful
Negative thoughts get reinforced during moments of doomscrolling, creating an overall more negative mindset. According to the Cleveland Clinic, research has linked consuming negative news to an increase in depression and anxiety, as well as feelings of fear, stress and sadness.
While being on your phone may encourage feelings of connection, this can actually exacerbate disconnect and feelings of loneliness. Social media plays a large role in today's society, often leading to comparisons with others, low self-esteem, unrealistic expectations, impulsive spending, living beyond one's means, etc.
The Cleveland Clinic also explains that on a biological level, you’re feeding your brain a continual stream of cortisol, also known as the stress hormone, and over time, high levels of cortisol exhaust your brain and body, leading to inflammation that can cause a variety of mental and physical health issues.
How Doomscrolling Affects Mental Health
Over time, doomscrolling can:
Increase anxiety and stress
Increase comparisons to others (often comparing someone highlights on social media to our everyday lives)
Disrupt sleep (especially when done at night)
Create a sense of helplessness or hopelessness
Overload your nervous system
Make it harder to focus or relax
Even short periods of constant negative input can leave you feeling emotionally drained.
Signs Doomscrolling Is Impacting You
You might notice:
Feeling worse after being on your phone
Trouble falling asleep after scrolling
Difficulty “logging off,” even when you want to
Increased irritability or worry
A sense of emotional exhaustion
If this sounds familiar, you’re not alone — social media is made for mindless consumption, but it is something you can change and regain control of with effort and attention to its impact on you.
How to Break the Doomscrolling Cycle
There are many ways to break a negative cycle like doomscrolling, and what works for one person may not work for another. The list below is not an exhaustive list, but one filled with ideas for you to try on your own.
Set gentle limits
Boundaries are crucial; try setting a timer or specific time boundaries for checking news or social media (alarms are great or some apps now can lock after a certain time limit if needed).
Move your phone/create phone-free moments
Maybe this looks like literally putting your phone on the other side of the room or in another room entirely. If you typically scroll first thing in the morning or late a night, start leaving your phone across the room so you can no longer reach it from bed. This way its not accessible to you right before sleeping and immediately when you wake up.
The trick is to start small — if moving your phone to a completely different space isn't feasible or you're not ready for that yet, try avoiding your phone for just 30-60 minutes right before bed, or if you're a morning scroller, try making breakfast or have a cup of coffee, or something to get your day underway before you pick up your phone.
If you feel the pull or a need to have it, pay attention to what is drawing you to it in those moments without it. Is it a need for information? Is it boredom? Is it just a habit you're use to doing? Awareness is key as a first step.
Curate your feed
Unfollow or mute accounts that consistently increase your stress levels, feed into comparisons, or highlight negativity and follow content that feels more balanced or supportive.
Check in with yourself/notice how you feel
Before you start scrolling, ask: “What do I need right now?” Often, the answer isn’t more information — it’s rest, connection, or a break.
Notice how you feel — how does an article, story, post or video make you feel as you scroll by it? What sensations in your body do you notice while scrolling? Maybe it's acknowledging the need to set gentle limits, or give yourself the opportunity to find a substitute activity.
Replace the habit
When you feel the urge to scroll, try something grounding instead — stepping outside, stretching, reading a book, or taking a few slow breaths.
Avoid catastrophizing
Catastrophizing is a form of overthinking, where your mind jumps immediately to the worst-case scenario. It can be a symptom of stress, anxiety and depression (while also further contributing to all of them). Rather than giving in to your ruminating thoughts and worrying about worst-case scenarios, try asking yourself what’s likely to happen, rather than assuming the worst possible outcome immediately.
Focus on the now
We only have control over what's happening in the here and now. It's important to reflect on what would help you feel better in the moment. Maybe it’s taking a shower, reading a book, calling a family member or friend. Maybe it's reciting some positive affirmations. For some it's getting outside, physical exercise, or disconnecting/connecting with others.
What makes you feel better when overwhelmed, tired, emotionally drained, or in a negative headspace?
Move your body
Going for a walk, taking a yoga class, riding a bicycle, gardening, etc., are all examples of movement that can help release you from your screen. The mind-body connection is important for emotional regulation and movement is an excellent way to substitute usual screen time while easing your mind.
Disconnect
If you can’t stop doomscrolling, you may need to take a social media break altogether — walk away, take a breather and start over again later on (with boundaries of course).
Disconnecting from your usual content allows you time and energy to reconnect with your family, friends, career, hobbies, pets, etc. Maybe it's even a good time to try new hobbies!
It’s Not About Willpower
I've heard many people say, "oh I just don't have the willpower to stop myself" (and I know from first hand experience it is truly hard in the moment to catch yourself in the act and stop). It's not about willpower though, it's about creating healthier habits, prioritizing our needs, and balancing daily routines with other activities that fulfill our lives rather than make us questions the world around us.
Doomscrolling isn’t a personal failure — it’s a combination of how our brains are wired and how digital platforms are designed.
The goal isn’t to eliminate scrolling completely, but to create more awareness and balance.
And when needed...ask for help!
If you’ve tried everything and can’t seem to break your doomscrolling ways, it may be time to seek help from family, a friend, or a therapist. Family and friends can be a great source for holding you accountable; therapy can be great for exploring the challenges you're having and getting to the roots of the habit. Cognitive Behavioural Therapy, for example, is a structured, goal-oriented type of talk therapy that incorporates practical strategies for you to explore in session and practice on your own.
Final Thoughts
So...in a world where information is constant and often overwhelming, remember that protecting your mental health matters. Taking breaks from content isn’t ignoring reality — it’s caring for yourself so you can stay grounded within it.
If you’re feeling overwhelmed, anxious, or emotionally drained, therapy can help you build healthier coping strategies and create more balance in your daily life.
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