In the quiet moments of the day—like lying in bed at night or waiting in line at the grocery store—many of us reach for our phones to scroll through news feeds. We tell ourselves it’s a way to stay informed, but have you ever noticed that, more often than not, what you end up reading leaves you feeling worse? This cycle is called doomscrolling, a term coined to describe our urge to consume endless negative news, even when it’s clearly affecting our mood. And I’ve been there myself—caught in the scroll, knowing I should stop but somehow unable to look away.
Doomscrolling is like a psychological rabbit hole, one that leads us to feel anxious, helpless, and overwhelmed. I don’t know about you, but I can’t count how many times I’ve opened Twitter or a news app, planning just to skim the headlines, only to find myself reading deeply about something disturbing. An hour later, I’m stressed and tired, yet the news hasn’t changed—only my mental state has. So what is it about negative news that traps us? More importantly, how does this habit harm our mental health, and what can we do to break free?
Whether you’re an occasional doomscroller or feel like you’re always swimming in a sea of negativity, understanding the impact of doomscrolling on mental health can help you reclaim some peace. In this article, we’ll dig into why doomscrolling is so addictive, how it changes our emotions, and some powerful ways to curb the cycle.
Why Are We Drawn to Negative News?
The Biology of Bad News
Humans have an instinctual need to pay attention to threats—an adaptation that once kept us alive in a dangerous world. Psychologists call this “negativity bias.” It’s the reason why bad news feels so captivating; our brains are hardwired to notice it. Personally, I’ve always found this fascinating and slightly frustrating. It’s like our brains can’t help themselves. And while staying informed about issues like public health or social justice is important, our inclination toward negativity can quickly spiral into obsession.
Our smartphones make it easier than ever to access news 24/7. This immediacy, combined with the pull of negativity, can turn into an addictive cycle. For instance, think about the COVID-19 pandemic—a prime time for doomscrolling. I remember feeling glued to updates on cases and lockdowns, as if missing a headline would somehow put me at risk.
Fear of Missing Out (FOMO) and Control
There’s another layer to this. Part of what keeps us doomscrolling is the sense that we might miss something critical if we stop. People often feel a lack of control over major events, and by staying updated, we convince ourselves we’re somehow better prepared. A friend of mine said that during the pandemic, he couldn’t stop checking updates because he felt he’d have some power over the situation. In reality, though, constant exposure to bad news just heightened his anxiety.
The Psychological Toll: How Doomscrolling Affects Our Mental Health
Increased Anxiety and Stress
It’s almost inevitable: the more negative news we consume, the more anxious we feel. This isn’t just a coincidence; multiple studies have linked prolonged news exposure to higher levels of anxiety. Personally, I can feel my chest tighten after reading several distressing headlines back-to-back. The mind starts racing, thinking of worst-case scenarios even if they’re unrelated to your life.
Desensitization to Suffering
Another effect of doomscrolling is emotional numbness. You might start to feel desensitized to even the most heart-wrenching stories. I remember noticing this when I’d see shocking headlines about natural disasters or conflicts, but my reaction was just…flat. It’s a disturbing phenomenon, and it happens because our minds, under constant exposure, can become numb as a self-protective mechanism.
Feelings of Hopelessness and Fatigue
The impact goes beyond momentary anxiety. Many doomscrollers report feeling exhausted and even hopeless after a long scrolling session. I’ve had friends tell me they feel powerless to make a difference, weighed down by the scale of global issues. For some, this sense of powerlessness translates into apathy, making it harder to care about issues that truly matter.
Breaking Free: Strategies to Stop Doomscrolling
Set Boundaries for News Consumption
One of the simplest ways to reduce doomscrolling is to set strict boundaries around news consumption. I like to recommend limiting it to specific times of the day. For instance, I only check the news in the morning and once in the evening. By avoiding news before bed, I’ve found it easier to sleep and have a clearer mind.
Practice Mindful Scrolling
Mindful scrolling is about being intentional with what and how much you consume. Ask yourself if what you’re reading is necessary or if you’re just scrolling out of habit. One friend of mine started asking, “Will this improve my day?” before diving into a news article. That simple question often stopped her from engaging with distressing content unless it was truly needed.
Substitute with Positive Content
Instead of reaching for news, try filling your social media with accounts that inspire and uplift. I love following artists, educators, or positive news pages that share uplifting stories. It doesn’t mean you’re ignoring real issues but rather balancing the negative with something hopeful.
Use Apps to Limit Time on Social Media
If you’re like me and sometimes find it hard to control the impulse to scroll, try setting app limits. Most smartphones have built-in screen time limits, and apps like StayFocusd can help reduce your access to news sites. It’s surprising how quickly your habits can change with a little digital nudge.
Recognizing When Doomscrolling Becomes a Mental Health Issue
Signs to Watch For
Doomscrolling can go from a bad habit to a mental health concern when it starts affecting your daily life. If you notice persistent anxiety, difficulty focusing on tasks, or even physical symptoms like fatigue or headaches, it might be time to reconsider your relationship with news.
Seek Professional Help if Needed
I can’t stress this enough: there’s no shame in reaching out for support if doomscrolling or news anxiety is impacting your well-being. Many therapists are familiar with the effects of media overexposure and can provide coping strategies. Talking about these issues with a mental health professional made a huge difference for a friend of mine who struggled with news addiction during a particularly tough year.
Reclaiming Control and Moving Forward
I know that avoiding negative news entirely isn’t realistic or even ideal, but learning to consume it mindfully has genuinely helped me find a better balance. I’ve noticed that by setting boundaries and focusing on positive content, I feel lighter, more present, and less caught up in what I can’t control. And in an age where staying informed is important but overwhelming, learning to navigate doomscrolling is a skill we could all benefit from.
Doomscrolling doesn’t need to be a permanent part of our lives. By recognizing its effects and taking proactive steps to limit it, we can protect our mental health while still staying aware of what’s happening in the world. I hope you find these tips helpful and consider making a small change today. Remember, information should empower us—not drain us.
