We’re living in an age where news and updates are constant. From social media feeds to news apps and push notifications, it’s easy to feel like you need to be “in the know” all the time. Endless scrolling can quickly become habitual. This can pull us into a cycle of negative headlines, social media comparison, and stress. This behavior has even earned its own term: doomscrolling.

Doomscrolling, also called a doom scroll, can affect anyone who spends prolonged periods consuming distressing news or social media content. While it may feel like staying informed, research suggests media exposure can contribute to anxiety, depression, and a sense of overwhelm. This can be especially apparent when combined with other forms of social media addiction or internet addiction.

What is doomscrolling?

Doomscrolling refers to the habit of continuously scrolling through negative news or social media feeds, often late into the night, even when it can increase stress. This behavior may feel automatic, driven by a mix of curiosity, fear, and a desire for control. Some people may feel they are trying to prepare themselves for the next crisis, similar to a “fight” response in the fight-or-flight mechanism.

However, instead of reducing stress, doomscrolling can have the opposite effect. Overconsumption of media can create feelings of helplessness, heighten worry, and make it difficult to focus on the present moment. Over time, this pattern can contribute to other issues, such as time blindness, disconnection, and burnout.

Tips to stop doomscrolling

Breaking the doomscrolling cycle often starts with awareness and intentional boundary-setting. Here are a few practical strategies to help you regain control:

1. Recognize the signs of doomscrolling

Pay attention to how consuming news affects your mood and behavior. Indicators that doomscrolling may be affecting your mental health include:

  • Feeling anxious, tense, or on edge
  • Irritability or frustration
  • Loss of interest in hobbies or activities you used to enjoy
  • Sleep or appetite changes
  • Difficulty concentrating
  • Feeling mentally exhausted
  • Persistent feelings of hopelessness

Tracking your moods through a journaling practice can help you identify patterns and learn when it may be a good time to take a break.

2. Set healthy boundaries

You don’t need to avoid news or social media entirely to protect your mental health. Instead, you may consider:

  • Turning off push notifications for news and social media apps
  • Limiting yourself to one or two platforms
  • Avoid scrolling close to bedtime
  • Use built-in screen time limits on your devices
  • Offset feelings of helplessness or hopelessness with small steps, such as donating to a charity you care about

3. Take breaks and reconnect

Shifting your attention away from doomscrolling and toward your immediate environment can help reduce stress.

Things to do instead of doomscrolling

When you feel the urge to scroll endlessly, try replacing the habit with mindful or restorative activities:

  • Talk with a loved one
  • Practice a hobby or creative project
  • Play with a pet or a child
  • Stretch, practice yoga, or do a brief workout
  • Cook or bake something enjoyable
  • Take care of small tasks on your to-do list
  • Practice breathing exercises or meditation
  • Declutter your space
  • Take a mindful walk in nature
  • Engage in a fun or relaxing activity

Replacing doomscrolling with intentional actions can help combat social media addiction and restore a sense of control over your time.

How therapy can help

For some people, breaking the cycle of doomscrolling can be challenging, especially when it’s linked to anxiety or depression. Therapy can help you:

  • Understand triggers for doomscrolling and social media use
  • Develop healthier boundaries and routines around social media and news consumption
  • Build coping strategies to manage stress or worry
  • Improve focus and regain a sense of control

Therapy can provide guidance and support as you work toward a healthier relationship with social media and news consumption.

Takeaway

Doomscrolling is a habit that is becoming more common, but it doesn’t have to control your mental health. By learning to recognize the signs, setting boundaries, and practicing mindful alternatives, you can break the cycle and protect your well-being. Therapy can be a valuable tool for learning strategies to manage anxiety, depression, and scrolling behaviors.

If doomscrolling is affecting your daily life or mental health, visit findmytherapist.com to connect with a licensed therapist. Small steps toward healthier habits can make a difference in how you feel.