In today’s digital age, the term “doomscrolling” has emerged to describe the act of continuously consuming negative news online, often leading to heightened anxiety and distress. This compulsive behavior can have significant implications for mental health, making it essential to understand its effects and explore strategies to mitigate its impact.
Understanding Doomscrolling
Doomscrolling refers to the habitual consumption of negative news on social media and news platforms, particularly during times of crisis, uncertainty, or global distress. The term gained popularity recently, especially during the COVID-19 pandemic, political unrest, and economic downturns. This compulsive behavior stems from a natural psychological tendency known as negativity bias, where people are more drawn to and affected by negative information than positive news.
Why Do People Doomscroll?
Several psychological and neurological factors contribute to doomscrolling:
- Fear and Uncertainty: When faced with unpredictable events, people seek information to regain a sense of control. However, the overwhelming nature of bad news can create a cycle of distress rather than clarity.
- Dopamine and the Reward System: Scrolling through social media or news feeds triggers intermittent rewards—sometimes, users find crucial updates, reinforcing the habit of constant checking. This is similar to behaviors observed in gambling or other compulsive activities.
- The Illusion of Productivity: Some individuals believe that staying informed about every event helps them prepare for worst-case scenarios, even when excessive information leads to anxiety rather than actionable solutions.
- Social Influence: In a hyperconnected world, conversations on social media can amplify distressing topics, making it difficult to disengage without feeling left out or uninformed.
The Psychological and Emotional Impact
While staying informed is essential, excessive exposure to distressing news can negatively impact mental health:
- Increased Anxiety and Stress: Constant exposure to negative information keeps the brain in a heightened state of alertness, increasing cortisol (the stress hormone) levels. This can lead to chronic stress, fatigue, and even physical symptoms such as headaches or difficulty sleeping.
- Depression and Hopelessness: Consuming a high volume of negative content can create feelings of helplessness, making individuals believe that problems are insurmountable or that the world is overwhelmingly bad.
- Reduced Productivity and Social Withdrawal: Spending excessive time doomscrolling can interfere with daily responsibilities, social interactions, and overall well-being. Some individuals may isolate themselves or avoid engaging in activities they once enjoyed.
Understanding these underlying factors can help individuals recognize and break the cycle of doomscrolling, leading to healthier digital habits and improved mental health.
Research on Doomscrolling and Its Effects
Recent studies have delved into the psychological ramifications of doomscrolling:
- A study published in Technology, Mind, and Behavior introduced a self-report measure of doomscrolling, highlighting its association with persistent attention to negative information about crises and disasters on social media. tmb.apaopen.org
- Research featured in Harvard Health analyzed three separate studies involving approximately 1,200 adults, suggesting that doomscrolling is linked to worse mental well-being and life satisfaction. health.harvard.edu
- An article from the University of Colorado Denver reported that doomscrolling can increase feelings of anxiety, sadness, uncertainty, and a sense of being overwhelmed, among other negative emotions. ucdenver.edu
Strategies to Combat Doomscrolling
Breaking free from the doomscrolling cycle requires intentional effort and mindful adjustments to online habits. The following strategies can help individuals regain control over their digital consumption and reduce the negative impact of excessive news exposure:
1. Set Time Limits for News and Social Media
Instead of mindlessly scrolling through negative news for extended periods, set specific time slots for consuming news. For example, limit yourself to 10–15 minutes in the morning and evening to catch up on current events. Using screen time management tools like:
- Apple’s Screen Time
- Android’s Digital Wellbeing
- Browser extensions like StayFocusd or LeechBlock
can help enforce these limits and prevent endless scrolling.
2. Engage in Mindfulness and Grounding Techniques
Doomscrolling often occurs when the mind is overwhelmed by uncertainty. Practicing mindfulness techniques can help redirect attention to the present moment and reduce anxiety. Some effective methods include:
- Deep breathing exercises (e.g., box breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds).
- Progressive muscle relaxation to release physical tension caused by stress.
- Guided meditation apps such as Headspace or Calm to cultivate digital mindfulness.
Practicing these techniques before bed or after consuming distressing news can prevent prolonged stress responses.
3. Curate Your News Feed and Follow Positive Sources
Not all news sources present information in a balanced way. To avoid excessive negativity:
- Unfollow sensationalist media outlets that rely on fear-based reporting.
- Subscribe to curated newsletters like The Skimm or Morning Brew that summarize important news without overwhelming details.
- Follow uplifting and solution-based journalism that focuses on positive stories, such as Good News Network or The Optimist Daily.
By being selective about where and how you get your news, you can stay informed without feeling emotionally drained.
4. Establish a Healthy Digital Routine
Creating a structured routine around internet use can minimize unintentional doomscrolling. Try the following:
- Avoid checking the news first thing in the morning or before bed to prevent setting a negative tone for the day or disrupting sleep.
- Use the “Out of Sight, Out of Mind” principle by placing your phone in another room during meals or work.
- Replace screen time with offline activities like reading books, exercising, or engaging in a creative hobby.
The goal is to consciously fill your time with healthier activities that provide fulfillment beyond digital consumption.
5. Leverage Digital Well-Being Tools
Technology can be both the cause and the solution to doomscrolling. Utilize built-in or third-party tools to promote healthier digital habits:
- Social Media Timers – Apps like Freedom, Offtime, or Forest can limit access to social media and news apps after a set period.
- Gray-Scale Mode – Enabling gray-scale on your phone reduces the visual appeal of apps, making them less engaging.
- “Do Not Disturb” and Notification Blockers – Turning off push notifications prevents constant triggers that lead to compulsive checking.
By setting up these safeguards, individuals can reduce their exposure to distressing content and regain control over their digital habits.
6. Replace Doomscrolling with Purposeful Browsing
If you find yourself scrolling out of habit, replace it with intentional and meaningful content consumption:
- Watch educational videos or TED Talks instead of consuming negative news.
- Engage in online communities that foster positivity, such as hobby groups, fitness communities, or personal development forums.
- Practice digital minimalism by following the principle: Does this content add value to my life? If not, it may be time to disconnect.
7. Seek Professional Support if Needed
If doomscrolling is interfering with daily life, relationships, or mental health, seeking help from a therapist specializing in internet addiction can be beneficial. Therapy can help address underlying anxieties, develop coping mechanisms, and create a personalized plan to regain control over digital habits.
As a therapist, I specialize in treating internet addiction, compulsive screen use, and digital overconsumption. My approach includes:
- Comprehensive assessment of online behaviors and their impact on mental health.
- Cognitive-behavioral therapy (CBT) techniques to identify triggers and build healthier digital habits.
- Personalized strategies to reduce dependency on digital devices and cultivate a balanced lifestyle.
For more details about my therapy services for internet addiction and digital wellness, please visit my website: NathanDriskell.com.
Conclusion
Doomscrolling is a modern phenomenon that can adversely affect mental health. By understanding its impact and adopting proactive strategies, individuals can break the cycle of negativity and foster a healthier relationship with digital media. For those facing challenges with internet addiction, professional support offers a pathway to reclaiming control and enhancing well-being.
Sources:
- Blanton, M., Diefenbach, S., & Wessels, N. (2023). Measuring Doomscrolling: Scale Development and Validation. Technology, Mind, and Behavior. https://tmb.apaopen.org/pub/nn9uaqsz
- Harvard Health Publishing. (2023). Doomscrolling dangers: Can it harm your mental health? Harvard Medical School. https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers
- University of Colorado Denver. (2023). The horrors of doomscrolling & its impact on mental health. University of Colorado Denver. https://www.ucdenver.edu/student/stories/library/healthy-happy-life/the-horrors-of-doomscrolling-its-impact-on-mental-health
You can reach me at my website or call me directly at 832-559-3520 if you have any questions. Thank You!
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