Doomscrolling: Why We Can't Stop Scrolling and Ho…

Doomscrolling: Why We Can't Stop Scrolling and How to Break the Habit

Have you ever opened your phone to quickly check the news, only to find yourself still scrolling 30 minutes later?

Do you repeatedly read upsetting news, social media posts, or videos even though they leave you feeling more anxious or stressed?

If this sounds familiar, you may be experiencing doomscrolling.

Doomscrolling is the habit of continuously consuming negative or distressing online content, often without realizing how much time has passed. While staying informed is important, constantly exposing yourself to upsetting news can affect your mental wellbeing.

The good news is that doomscrolling is a habit that can be changed with awareness and practical strategies.

What is Doomscrolling?

Doomscrolling refers to repeatedly scrolling through negative news, social media feeds, or distressing online content for prolonged periods.

This often includes:

• News about wars or conflicts
• Natural disasters
• Crime reports
• Financial crises
• Political conflicts
• Health scares
• Disturbing social media posts

Many people continue scrolling even when the content makes them feel worse.

Why Do We Doomscroll?

Our brains are naturally wired to pay attention to potential threats.

From an evolutionary perspective, noticing danger helped humans survive.

Today, this same tendency makes negative headlines more attention-grabbing than positive ones.

Digital platforms further reinforce this by continuously showing new content, making it easy to keep scrolling.

Signs You May Be Doomscrolling

You may be doomscrolling if you:

• Keep checking the news repeatedly.
• Feel unable to stop scrolling despite wanting to.
• Lose track of time online.
• Feel more anxious after using your phone.
• Check your phone immediately after waking up.
• Continue reading upsetting stories late at night.
• Find it difficult to concentrate because you keep checking updates.

How Doomscrolling Can Affect Mental Health

Increased Anxiety

Repeated exposure to distressing information may increase worry and make the world feel more dangerous than it actually is.

Higher Stress Levels

Constantly consuming negative news can keep your body's stress response activated.

Poor Sleep

Scrolling through upsetting content before bedtime may make it harder to relax and fall asleep.

Difficulty Concentrating

Frequent checking of news and social media interrupts attention and reduces productivity.

Emotional Exhaustion

Constant exposure to distressing information can leave people feeling mentally drained, hopeless, or overwhelmed.

Doomscrolling vs Staying Informed

Staying informed is healthy.

Doomscrolling is different because:

Staying Informed

Doomscrolling

Reading the news once or twice a day

Checking updates repeatedly throughout the day

Feeling informed

Feeling overwhelmed

Able to stop easily

Finding it difficult to stop

Information supports decision-making

Information mainly increases stress

Why Social Media Makes Doomscrolling Worse

Many social media platforms are designed to keep users engaged.

Features such as:

• Infinite scrolling
• Personalized recommendations
• Autoplay videos
• Constant notifications

make it easy to continue consuming content without realizing how much time has passed.

10 Ways to Stop Doomscrolling

1. Set Specific Times for News

Instead of checking updates throughout the day, choose one or two specific times.

2. Avoid News Before Bed

Give your mind time to relax before sleeping.

3. Turn Off Breaking News Notifications

Only keep alerts for information that is genuinely important.

4. Follow Reliable Sources

Avoid sensational headlines and misinformation.

5. Set Time Limits on News Apps

Most smartphones allow you to limit app usage.

6. Replace Scrolling with Offline Activities

Go for a walk, exercise, read a book, or spend time with family.

7. Ask Yourself One Question

Before opening a news app, ask:

"Am I looking for useful information, or am I scrolling out of habit?"

8. Practise Mindfulness

A few minutes of mindful breathing can help interrupt automatic scrolling.

9. Protect Your Sleep

Keep your phone away from your bed whenever possible.

10. Accept That You Cannot Know Everything

You do not need to know every update immediately.

It is okay to step away from the news and focus on your own wellbeing.

When Should You Seek Professional Help?

Consider consulting a mental health professional if:

• Doomscrolling is affecting your sleep.
• You feel anxious most days.
• News consumption is interfering with work or studies.
• You feel constantly overwhelmed.
• You cannot reduce your scrolling despite repeated efforts.
• You develop symptoms of anxiety or depression.

You Are Not Alone

Many people began doomscrolling during the COVID-19 pandemic, and the habit has continued for some.

Remember that staying informed is important—but protecting your mental health is equally important.

Finding a healthy balance allows you to remain informed without becoming overwhelmed.

Digital Wellbeing Support at Manan Wellness

At Manan Wellness, we help people develop healthier relationships with technology while supporting their mental wellbeing.

Our psychiatrists and psychologists provide evidence-based care for anxiety, stress, sleep problems, problematic screen use, and other mental health concerns related to digital lifestyles.

Treatment may include Cognitive Behavioural Therapy (CBT), stress management, mindfulness-based strategies, and personalised behaviour change plans.

We provide mental healthcare services in Raipur and Bilaspur, with additional locations planned in the future.

When Should You Book an Appointment?

If doomscrolling has become difficult to control or is affecting your mood, sleep, relationships, or productivity, professional support may help.

Many people benefit from learning practical techniques to reduce excessive news consumption while maintaining a healthy relationship with technology.

Frequently Asked Questions

Is doomscrolling a mental illness?

No. Doomscrolling is a behaviour, not a psychiatric diagnosis. However, it may contribute to stress or anxiety in some people.

Why is it so hard to stop doomscrolling?

Our brains naturally pay attention to potential threats, and digital platforms are designed to keep users engaged with continuous content.

Can doomscrolling increase anxiety?

Yes. Constant exposure to distressing news may increase anxiety and stress for some individuals.

Does doomscrolling affect sleep?

Yes. Reading upsetting news before bedtime may make it harder to relax and fall asleep.

How can I stop doomscrolling?

Setting limits on news consumption, turning off notifications, creating phone-free times, and replacing scrolling with meaningful activities are helpful first steps.

Where can I get help for excessive screen use in Raipur?

If excessive screen use or anxiety related to digital media is affecting your wellbeing, Manan Wellness provides confidential, evidence-based assessment and support in Raipur and Bilaspur.

Related Articles

You may also find these articles helpful:

• Too Much Screen Time? Signs, Health Effects & How to Reduce Screen Use
• Social Media and Mental Health
• Digital Detox: Does It Really Work?
• Stress Management: Symptoms, Causes & Practical Ways to Reduce Stress
• Anxiety Disorders: Symptoms, Causes & Treatment
• Insomnia (Sleep Problems): Symptoms, Causes & Treatment
• Fear of Missing Out (FOMO): Symptoms & Coping Strategies (Coming Soon)

References

• American Psychological Association. Resources on stress, media exposure, and mental health.
• World Health Organization. Mental health and digital wellbeing resources.
• National Institute of Mental Health (NIMH). Anxiety and stress information.
• American Academy of Pediatrics. Healthy media use guidance.
• Peer-reviewed literature on media exposure, stress, and digital behaviour.

Important: This article is intended for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. If excessive news consumption or screen use is affecting your mental health or daily functioning, consult a qualified mental health professional.