Doomscrolling can leave you feeling overwhelmed and hopeless, but you’re not alone. Many people find themselves stuck in this pattern, especially during times of uncertainty or stress. We’re always here to help. Often that means working with texters to explore healthier ways to stay informed without feeling consumed. 

Anyone can text CONNECT to 741741 if they’re feeling down from doomscrolling.

What is Doomscrolling?

Doomscrolling is the habit of endlessly scrolling through negative or distressing news–commonly called ‘doomscrolling news’– even when it leaves you feeling drained or anxious. It’s like being caught in a rabbit hole of bad news that feels impossible to escape. For some, doomscrolling involves searching for distressing news articles or scrolling continuously on Instagram for updates. Others might avoid responsibilities to stay on top of breaking news or lose sleep replaying worst-case scenarios from what they’ve read. 

Why do we do it? Our brains are wired to focus on threats, and social media algorithms often serve us content that keeps us clicking—especially negative headlines. In a world where information is just a swipe away, it’s no wonder doomscrolling has become so common. While staying informed is important, it’s also okay to step away. Recognizing doomscrolling as a habit is the first step to breaking free.

Impact of Doomscrolling on Mental Health

Doomscrolling can significantly impact mental health, sometimes referred to as ‘doom health,’ by intensifying feelings of anxiety and stress. Constant exposure to negative news may worsen depression, disrupt sleep patterns, and reduce focus. 

Research indicates that individuals engaging in excessive negative news consumption are more likely to experience mental distress and physical health issues. One study found that 74% of those with problematic news consumption reported mental health problems, and 61% reported physical issues. Additionally, doomscrolling has been linked to increased existential anxiety, a sense of dread from confronting life’s uncertainties. It’s crucial to recognize these effects and take steps to manage media consumption for better mental well-being.

How to Recognize Doomscrolling Behavior

Common signs of doomscrolling 

• Spending excessive amounts of time on your phone or computer, especially late at night
• Compulsively refreshing news or social media feeds for updates
• Feeling a sense of dread or anxiety after reading negative news but continuing to scroll
• Ignoring responsibilities or activities you enjoy to stay glued to the screen
• Experiencing physical symptoms like headaches, eye strain, or fatigue from prolonged screen time
• Struggling to fall asleep due to overexposure to upsetting information

Recognizing these behaviors is an essential first step toward breaking free from the doomscrolling cycle. Once aware of the habit, healthier boundaries can be created with screen time. 

Scrolling Addiction

Becoming addicted to scrolling is an easy thing to do since social media platforms are designed to make people spend more time online with algorithms that serve up bite-sized, highly engaging content. Add in the fear of missing out (FOMO) on breaking news or updates, and it’s no wonder that so many of us get stuck scrolling for hours. But here’s the good news: this is a common habit in today’s digital age and can be overcome.

Unlike staying informed, scrolling addiction often involves consuming news or content without intention, leaving one feeling drained rather than empowered. To identify harmful habits, ask yourself:

• Am I scrolling out of curiosity or compulsion?
• Does this make me feel informed or anxious?

Recognizing the difference is key to breaking the cycle. Be sure to check out our tips for stopping doomscrolling to help take control of your screen time. 

Issues That May Influence Doomscrolling

The news media

A constant flood of negative headlines and tragic events can make it hard to look away. Whether it’s natural disasters, political turmoil, or global crises, people tend to seek up-to-date information from traditional news sources and social media. The urge to stay informed can quickly turn into a cycle of doomscrolling. While it’s natural to want to understand what’s happening in the world, being exposed to upsetting news day-after-day can take a toll on mental health. Recognizing when staying informed starts to feel overwhelming is the first step to creating healthier boundaries with the news.

Election Anxiety or Election Stress

Election anxiety, also called political anxiety, is the stress and worry people feel during election seasons.  Constant cycles from news outlets, heated debates, and uncertainty about outcomes can make it hard to disconnect. Staying engaged is important, but the overwhelming flow of political content can worsen feelings of doomscrolling during election season. It’s easy to get stuck in a cycle of refreshing updates or reading every headline, which can amplify election stress and negatively impact mental health.

If you find yourself consumed by politics, remember: it’s okay to take a step back. Set boundaries with the news, focus on what you can control, and check in with yourself regularly. Small steps like taking breaks, limiting screen time, and seeking support can make a big difference in managing election stress.

Strategies to Break the Doomscrolling Habit

If you’ve found yourself stuck in a cycle of endlessly scrolling, you’re not alone—but there are ways to take back control. This section offers practical strategies to help you set boundaries, develop healthier habits, and break free from doomscrolling for good.

Tips for Stopping Doomscrolling

Taking small, intentional steps to stop doomscrolling can help you create healthier habits and regain control of your screen time. Here are a few tips to manage and get started:

• Setting boundaries for social media or news consumption
• Practicing mindfulness and grounding techniques
• Replace doomscrolling with a hobby you enjoy
• Disable notifications on all electronics
• Enable screen time and abide by it
• Practice relaxation exercises
• Curate your news sources
• Engage in physical activity
• Set a timer
• Ask for support. Anyone can text CONNECT to 741741 if they’re feeling  overwhelmed by too much doomscrolling

It’s okay if you find yourself doomscrolling–many people do, especially in today’s digital world. It’s important to know that you can take steps to navigate it and regain balance. Mindful phone usage is all about creating healthier habits that work for you. If doomscrolling is contributing to feelings of anxiety or depression, you’re not alone–there’s help available.

Learn more about managing anxiety and depression on our site, and remember: we’re here for you. Text CONNECT to 741741 any time to reach a live volunteer who can support you.