The Psychology Behind Doomscrolling:

In an era of 24/7 news cycles and endless social media updates, many of us find ourselves caught in an unhealthy habit—doomscrolling. You open your phone to check one piece of news, and suddenly, an hour has passed, and you're knee-deep in distressing headlines. But why do we do this? More importantly, how can we stop?

What is Doomscrolling?

Doomscrolling refers to the compulsive habit of endlessly scrolling through negative news, even when it worsens our anxiety and stress. This behavior became widely recognized during the COVID-19 pandemic, but it continues to thrive in the face of economic uncertainties, political unrest, and global crises.

Why Is Doomscrolling So Addictive?

1. The Brain’s Negativity Bias

Our brains are wired to focus more on negative information than positive. From an evolutionary perspective, this was a survival mechanism—being hyper-aware of threats (like a lurking predator) helped our ancestors stay alive. Today, the threats have changed, but our brain’s response remains the same.

2. The Dopamine Loop

Every time we scroll, we experience a mix of anticipation and reward. Even bad news can trigger a dopamine release, keeping us engaged in a cycle of constant information-seeking. It’s the same mechanism that makes gambling and social media so addictive.

3. Fear of Missing Out (FOMO)

We don’t want to be uninformed. In a fast-moving digital world, missing a major update can feel like falling behind. This fear compels us to keep refreshing our feeds, even if the news is overwhelming.

4. Social Validation and Echo Chambers

Many of us turn to social media not just for news, but for validation. Liking, sharing, and commenting on trending topics makes us feel connected, even if it means constantly consuming distressing content.

The Psychological Toll of Doomscrolling

While staying informed is important, doomscrolling can have serious effects on mental health, including

Increased anxiety and depression

Sleep disturbances

Difficulty concentrating

Feelings of helplessness

How to Break Free from Doomscrolling

1. Set Time Limits

Use app timers or set a specific “news-checking” schedule. For example, allow yourself 15 minutes in the morning and evening, rather than mindlessly scrolling throughout the day.

2. Curate Your Feed

Unfollow or mute accounts that frequently share distressing content. Instead, follow pages that provide balanced, solution-focused news.

3. Practice Mindful Consumption

Before clicking on a news story, ask yourself, “Will this information help me, or will it just increase my stress?” If it’s the latter, consider skipping it.

4. Replace the Habit

Swap doomscrolling with a healthier activity. Instead of reaching for your phone in moments of boredom, try reading, exercising, or meditating.

5. Take Digital Detoxes

Schedule regular breaks from social media and news. Even a 24-hour detox can significantly reduce stress and improve mental clarity.

6. Focus on Actionable Steps

If bad news makes you feel helpless, find ways to take action. Whether it's donating to a cause, volunteering, or educating yourself on solutions, proactive steps can reduce anxiety and increase a sense of control.

Final Thoughts

Doomscrolling is a tough habit to break because it taps into our brain’s natural tendencies. But by becoming more aware of its impact and taking small steps to reduce it, we can regain control over our time and mental well-being. The next time you catch yourself endlessly scrolling through bad news, pause and ask yourself, Is this helping me, or is it just making me feel worse?

It's time to reclaim your mind and break free from the doomscrolling cycle