Doom scrolling & Mental Health: Why We Can’t Stop and How It’s Messing with Us

You open your phone to “just check something real quick,” and suddenly—BAM—you’re an hour deep into news about global disasters, political chaos, celebrity scandals, and random tragedies. Your brain feels like mush, your anxiety’s through the roof, and you’re wondering, “Why do I do this to myself?”

Congratulations. You’ve officially entered the doomscrolling vortex—and you’re not alone.

Congratulations. You’ve officially entered the doomscrolling vortex—and you’re not alone. But why can’t we stop? And how is it low-key ruining our mental health without us even noticing? Let’s break it down.

Doom scrolling 101: What Is It, Really?

Doom scrolling is when you mindlessly scroll through negative, depressing, or anxiety-inducing content—even though it’s making you feel worse. It’s like binge-watching bad news instead of Netflix.

We do it on autopilot:

• "Just one more article."
• "Let me see the latest update."
• "Maybe the next post will make me feel better."

Spoiler: It never does.

Unlike casual scrolling, Doom scrolling is fueled by an emotional loop. The more you read, the more anxious you feel. The more anxious you feel, the more you scroll—hoping to find that one piece of news that will give you closure or make you feel in control. But that moment never comes.

Why We Can’t Stop Doom scrolling (It’s Not Just You, It’s Science)

It’s not just about having “no self-control.” There’s actual brain science behind this behavior:

1. Your Brain Loves Drama (Thanks, Evolution)

Our brains are wired to pay more attention to danger. Back in caveman days, noticing threats (like a hungry tiger) meant survival. Today, that “tiger” is breaking news notifications and apocalyptic headlines.

This is called the negativity bias—bad news sticks like glue, while good news slips right off. Our ancestors’ survival depended on remembering threats, not sunsets. Now, your brain reacts to a scary headline the same way it would’ve reacted to a predator in the wild. The problem? There’s no tiger to run from—just your phone.

2. The Fake Sense of Control

We Doom scroll because we think if we know everything that’s happening, we’ll feel more in control. But instead of feeling informed, we just end up overloaded and anxious.

It’s like trying to put out a fire by throwing more fire at it. We believe that if we consume enough information, we’ll predict or prevent bad outcomes. But the reality? You can’t control global events by reading every article about them.

3. You’re Addicted… But Not Your Fault

Social media apps are literally designed to keep you hooked. Algorithms track what you engage with, then feed you more of the same.

• Read one sad story? Here’s five more.
• Click on a disaster post? Here’s a whole thread.

It’s like the internet saying, “Oh, you’re sad? Here’s some more sadness.”

The endless scroll feature? That’s not an accident. It’s engineered to create an infinite loop so your brain never hits a natural stopping point. No “The End.” Just endless content.

How Doom scrolling Is Wrecking Your Mental Health

You might think, “Okay, it’s just scrolling. What’s the big deal?” Well… here’s the deal:

1. It Supercharges Your Anxiety

Every headline is like a little jolt of stress. Over time, your brain stays stuck in fight-or-flight mode, making you feel constantly on edge—even when you’re not reading the news.

Imagine your brain as a phone battery. Doom scrolling is like leaving a bunch of apps running in the background—it drains your mental energy fast. You feel restless, irritable, and on edge without knowing why

2. It Feeds Depression

Constant exposure to bad news makes the world feel dark and hopeless, even if your actual life is okay. This can lead to feelings of sadness, helplessness, and full-on doom-and-gloom vibes.

It skews your perspective. If all you see is bad news, you start to believe that’s all there is. It’s like wearing glasses that only let you see the worst parts of life.

3. Say Goodbye to Sleep

Scrolling at 2 AM? Your brain is overstimulated, your eyes are fried from blue light, and your mind is racing. Result? Terrible sleep and waking up feeling like a zombie.

Your brain needs downtime before bed to process the day. Doom scrolling floods your mind with stress right before you’re supposed to relax. No wonder you’re staring at the ceiling at 3 AM, overthinking everything.

4. It Kills Your Focus

After a Doom scrolling session, your brain feels foggy. You struggle to concentrate, forget things, and your productivity tanks—whether it’s work, studying, or even just getting stuff done around the house.

It’s like opening 100 tabs on your computer. Eventually, everything slows down. That’s your brain on doomscrolling.

5. It Makes You Feel Helpless and Alone

Ironically, while Doom scrolling connects you to global events, it can make you feel disconnected from your own life. You’re so focused on the outside world that you forget to engage with the people and experiences right in front of you.

How to Break the Doom scrolling Cycle (Without Going Full Digital Detox)

No, you don’t have to throw your phone into the ocean. Here’s how to take control without deleting everything:

1. Set Boundaries Like a Boss

• Use screen time limits on your phone.
• Schedule “scroll-free” hours, especially before bed.
• Try the “one-tab rule”—no endless link-clicking rabbit holes.

Pro tip: Move news or social media apps off your home screen. Out of sight, out of mind.

2. Clean Up Your Feed

Unfollow accounts that make you feel anxious or overwhelmed. Instead, follow pages that bring you joy, teach you new things, or make you laugh. (Meme therapy > Doom scrolltherapy.)

Curate your content like you’d curate your playlist. If it doesn’t uplift, inform meaningfully, or inspire you—it’s gotta go.

3. Swap Scrolling for Something Better

When you catch yourself doomscrolling, pause and do something different:

• Listen to a feel-good playlist
• Go outside for fresh air
• Doodle, journal, or even dance it out

Build a “go-to” list of activities you enjoy that don’t involve screens. When the urge hits, switch gears.

3. Swap Scrolling for Something Better

No need to sit cross-legged humming “om.” Just breathe.

• Focus on your surroundings.
• Feel your feet on the ground
• Take 5 deep breaths.

Mindfulness helps you break the “scroll trance” and reconnect with the present moment. Think of it as a mental reset button.

5. Ask Yourself: “Is This Helping Me Right Now?”

Before diving into another Doom scrollsession, pause and reflect:

• Am I looking for useful information or just feeding my anxiety?
• Is this helping me feel better or making me feel worse?
• Could I spend this time doing something that actually makes me feel good?

Mindfulness helps you break the “scroll trance” and reconnect with the present moment. Think of it as a mental reset button.

The Big Picture: Your Mental Health > Breaking News

It’s okay to stay informed. The world’s a lot sometimes. But your brain isn’t built to handle non-stop doom.

• You deserve breaks.
• You deserve peace.
• You deserve to feel okay, even when the world isn’t.

Remember: “What you feed your mind shapes your mood.” Choose wisely.

Relatable? Let’s Talk!

Ever caught yourself deep in a Doom scrollspiral? What’s helped you snap out of it?Drop your thoughts in the comments—we’re in this together.