Dr Manju Antil (Counselling Psychologist and Psychotherapist)

Doomscrolling: The Hidden Digital Addiction Wrecking Your Peace

Meta Description: Doomscrolling is silently affecting your mental health. Discover what it is, why it happens, and how to stop it with expert-backed strategies and insights.

What is Doomscrolling?

Doomscrolling refers to the habit of endlessly scrolling through negative news or distressing content online. This behavior, often unintentional, traps people in a loop of absorbing bleak updates about the world—be it politics, pandemics, or climate disasters. While staying informed is important, doomscrolling takes it to an unhealthy extreme.

Origin of the Term

The word “doomscrolling” emerged around 2018 but gained widespread use during the early months of the COVID-19 pandemic. With uncertainty surrounding global events, people turned to their screens for answers—and instead found more reasons to worry.

The Rise During Global Crises

Events like the pandemic, natural disasters, and civil unrest significantly increased time spent online. These crises amplified people’s need for information, even if the news caused anxiety. Social media, news sites, and online forums became emotional minefields where people compulsively returned for “just one more update.”

Psychological Triggers Behind Doomscrolling

Understanding the mental forces that fuel doomscrolling can help break the cycle.

The Role of Negativity Bias

Humans are biologically hardwired to focus more on negative experiences. This “negativity bias” once helped us survive by keeping us alert to danger. In the digital age, it pulls us toward bad news—even when it’s harmful to our well-being.

Fear of Missing Out (FOMO)

FOMO isn’t just about parties or travel anymore—it’s also about staying updated on disasters. People worry that missing out on the latest update might leave them uninformed or unprepared.

The Comfort in Chaos

Strangely, doomscrolling can feel like a coping mechanism. Knowing that others are struggling can make personal fears feel less isolating, creating a twisted sense of comfort.

How Social Media Platforms Encourage Doomscrolling

Social platforms aren’t neutral bystanders—they’re built to keep you scrolling.

Infinite Scrolling Mechanism

Apps like Twitter, Instagram, and TikTok use infinite scrolling. There's no endpoint—just an endless flow of content designed to keep your attention.

Algorithm-Driven Content Loops

Algorithms learn what you engage with and serve more of it. If you click on distressing headlines or controversial posts, the platform delivers more of the same, reinforcing the doomscrolling behavior.

Warning Signs You Might Be Doomscrolling

It’s not always obvious when your screen time crosses into dangerous territory.

Emotional Red Flags

Feelings of helplessness, sadness, or panic after scrolling sessions are major signs. You may feel drained, anxious, or even guilty for wasting time.

Behavioral Changes

Skipping meals, neglecting chores, or avoiding social interactions in favor of scrolling may indicate an issue.

Disrupted Sleep and Daily Life

Many doomscrollers check their phones right before bed, ruining sleep cycles. If you wake up feeling unrested or start your day anxious, your digital habits might be to blame.

Doomscrolling and Mental Health

The link between doomscrolling and mental health issues is well-documented.

Anxiety and Depression

Constant exposure to bad news can elevate stress hormones like cortisol, worsening anxiety and depressive symptoms.

Chronic Stress and Burnout

Doomscrolling contributes to long-term stress, especially when it becomes a compulsive daily ritual.

The Vicious Cycle of Consumption and Guilt

Users often feel guilty about wasting time online, which worsens their mood and drives more scrolling for temporary distraction.

Continuing the article from where we left off…

Populations Most Vulnerable to Doomscrolling

Certain groups are more susceptible to the dangers of doomscrolling, often due to their daily environments or mental predispositions.

Teenagers and Young Adults

Young people, especially those in Gen Z, are digital natives. They spend a significant portion of their lives online, making them prime targets for algorithm-driven content. Constant exposure to negative media can deeply affect their emotional well-being and worldview.

Remote Workers and News Junkies

Working from home blurs the boundary between work and leisure. Without physical separation from devices, remote workers can easily slip into doomscrolling spirals, especially during breaks. Similarly, people obsessed with current events might find themselves checking news updates obsessively throughout the day.

Individuals with Pre-existing Anxiety Disorders

Those already struggling with anxiety or obsessive-compulsive tendencies are particularly at risk. For them, doomscrolling can seem like a way to regain control or seek reassurance—but it often worsens their mental state.

The Science of Digital Addiction

Doomscrolling shares characteristics with other behavioral addictions. Understanding the science can help demystify why it’s so hard to stop.

Dopamine and the Reward System

Each notification, breaking news alert, or shocking headline releases a small burst of dopamine—the brain’s reward chemical. Over time, the brain starts to crave this stimulation, reinforcing the scrolling behavior despite negative emotional outcomes.

Comparison with Other Addictions

Just like gambling or binge-eating, doomscrolling can become a compulsion. People know it’s harmful but feel powerless to stop, especially when every app is designed to keep them hooked.

How to Identify Your Doomscrolling Patterns

The first step to change is awareness.

Time-Tracking Tools

Use apps like RescueTime, Screen Time, or Digital Wellbeing to monitor how much time you spend on social media and news platforms.

Self-Assessment Techniques

Keep a digital diary. Note when you scroll, how long it lasts, and how you feel afterward. Patterns often emerge quickly—like doomscrolling late at night or during stressful workdays.

How to Stop Doomscrolling

You can regain control. It just takes a mix of intention, technology, and habit change.

Set App Limits and Notifications

Use tools to limit screen time and disable non-essential notifications. These small interruptions often trigger unnecessary scrolling.

Use Technology to Beat Technology

Install browser extensions and apps that block negative content or limit feed scrolling (e.g., News Feed Eradicator, FocusMe).

Create a Digital Curfew

Set strict boundaries, like turning off your phone an hour before bed. Keep screens out of the bedroom and replace late-night scrolling with reading or journaling.

Healthier Alternatives to Doomscrolling

Replacing a negative habit with a positive one is more effective than going cold turkey.

Digital Detox Routines

Schedule regular tech-free time during your day or week. Even 30 minutes a day without screens can restore clarity and emotional balance.

Replacing with Positive Habits

Swap doomscrolling with activities like:

• Reading uplifting books
• Calling a friend
• Listening to calming music or podcasts

Engaging Offline Activities

Engage in hobbies that keep your hands and mind busy: cooking, painting, gardening, or puzzles. These not only distract from your phone but also bring joy and fulfillment.

The Role of Mindfulness in Breaking the Habit

Mindfulness isn't just meditation—it's awareness.

Meditation and Breathing Exercises

Apps like Headspace and Calm can guide you through simple practices that lower anxiety and reset your mind when you feel the urge to scroll.

Mindful Scrolling Practices

If you must check your phone, do so intentionally. Set a timer, avoid multitasking, and consume only from trusted sources. Curate your feed to include uplifting, educational, and balanced content.

Therapy and Professional Help

Sometimes, doomscrolling is a symptom of a deeper issue.

Cognitive Behavioral Therapy (CBT)

CBT helps identify and change thought patterns that drive compulsive behaviors like doomscrolling. A licensed therapist can help break the loop and build healthier digital habits.

When to Seek Help

If doomscrolling affects your daily function—your work, sleep, or relationships—it’s time to talk to a mental health professional. There’s no shame in needing support.

Educating the Next Generation on Responsible Tech Use

It’s vital to teach kids and teens how to interact with the digital world responsibly.

Parental Controls and Communication

Use parental control apps wisely—not just to limit access but to start conversations about what children are consuming online.

School Programs and Workshops

Encourage schools to implement media literacy and mental health education programs that address the risks of doomscrolling and digital overload.

How Employers Can Address Doomscrolling in the Workplace

Even workplaces aren't immune to this habit.

Encouraging Digital Well-being

Employers can promote healthier screen habits by offering workshops, encouraging regular breaks, and providing access to mindfulness tools.

Offering Mental Health Support

Include mental health days, counseling access, or partnerships with mental wellness platforms as part of your company benefits.

The Future of Doomscrolling: Can We Redesign the Internet?

To tackle doomscrolling long-term, we need structural change.

Ethical Tech and UX Design

Developers and tech companies can prioritize user well-being by:

• Removing infinite scroll features
• Highlighting balanced content
• Allowing better user customization of feeds

Policy and Platform Accountability

Governments and regulators can push for transparency and responsibility in algorithms that prioritize harmful or sensational content.

FAQs About Doomscrolling

What causes doomscrolling?

Doomscrolling is driven by psychological triggers like negativity bias, FOMO, and a desire for control during uncertain times.

Is doomscrolling a real addiction?

While not classified as a clinical addiction, doomscrolling shares traits with behavioral addictions and can severely affect mental health.

How can I help someone who doomscrolls?

Start by gently pointing out their behavior, offering healthier alternatives, and encouraging them to set boundaries or seek support.

Can deleting social media solve doomscrolling?

It can help significantly, but addressing the underlying urge to seek negative information is also crucial.

Is it okay to read the news every day?

Yes—but limit your exposure, choose credible sources, and balance negative news with positive stories.

What's the difference between scrolling and doomscrolling?

Regular scrolling is passive browsing, while doomscrolling is compulsive consumption of distressing content, often leading to anxiety.

Conclusion: Reclaiming Control of Your Digital Life

Doomscrolling isn’t just a quirky habit—it’s a modern-day mental health challenge. But with awareness, intention, and a few simple tools, you can regain control of your digital habits. Remember, your peace of mind is more important than the next notification or headline. Take back your time. Reclaim your peace. Choose mindful scrolling—and when in doubt, just unplug.