How to Stop Doomscrolling and Protect Your Mental Health

We’ve all been there: endlessly scrolling through news feeds, absorbing stories that leave us feeling anxious, stressed, or even helpless. The cycle of doomscrolling can feel all too familiar, and for many, it becomes a difficult habit to break. This cycle doesn’t just affect our emotional state—it impacts our physical health as well. With the constant pull of negative news, it can feel like there’s no escape from its harmful effects. If you've found yourself trapped in this pattern, you're certainly not alone. Many of us have developed behavioral habits that push us to keep scrolling, even when we know it’s not serving us. The more time spent consuming distressing content, the deeper we fall into this cycle, reinforcing feelings of anxiety and overwhelm.

It’s also important to note that the onset of the pandemic in 2020 dramatically shifted our behaviors, especially how we consume information and engage with the world. In times of uncertainty, we often turn to our devices for a sense of control—only to be drawn deeper into a stream of negative content. But here's the good news: this doesn't have to control your mental health. In this post, we’ll explore why we doomscroll, the toll it takes on our well-being, and offer practical steps to break free. And remember, there’s no shame in feeling this way—we’re here to help you feel seen, supported, and empowered to make a change.

Why Do We Doomscroll?

Doomscrolling, or the habit of endlessly consuming negative news, isn’t something that happens randomly. There are several reasons why we seek out, and often get stuck in, this cycle. Understanding these triggers is the first step toward breaking free from them.

1. Seeking Control Amidst Chaos

In times of uncertainty, we often seek information as a way to understand our environment and regain control. Whether it’s personal stress, a global crisis, or societal issues, our brains are wired to scan for information that helps us navigate through chaos. Unfortunately, negative news often feels more urgent or important, which pulls us into the habit of scrolling even when it harms us. By constantly seeking updates, we hope to feel more prepared, but this often leads to more anxiety, not less, leaving us feeling worried and hopeless. This excessive behavior can create a dangerous loop, where we feel compelled to keep checking our devices in the hope of gaining control, but instead, we’re left feeling mentally and physically drained.

2. The Pull of Negative Bias (Negativity Bias)

Our brains are wired to pay more attention to negative experiences because, from an evolutionary standpoint, they are often more important for survival. This is known as negativity bias. Negative content stands out, grabs our attention, and keeps us engaged in a cycle of scrolling. It’s often easier to focus on distressing stories because they trigger a stronger emotional reaction. Unfortunately, this bias also means that negative news tends to linger in our minds longer, creating a sense of heightened stress and anxiety. Studies have shown that negative news stories can impact our mood for hours, with emotional reactions lasting longer than those triggered by positive content. In one study, researchers found that distressing news could increase feelings of stress and anxiety, with these effects lingering even after the story was over. This constant exposure to distressing content on social media can amplify these feelings, making us feel more vulnerable and overwhelmed.

3. The Reward System & Dopamine Hits

Social media algorithms are designed to keep us scrolling. Every new piece of information, especially if it’s alarming or distressing, can trigger a release of dopamine—a neurotransmitter often called the “pleasure hormone.” Dopamine plays a key role in the brain's reward system, providing a temporary sense of satisfaction or excitement that reinforces the behavior. This means that even distressing news can feel rewarding in the moment, creating an addictive feedback loop.

Unfortunately, the more negative content we consume, the more our brains crave that dopamine hit, even when we know it’s harmful. This creates a cycle where we keep scrolling, seeking another burst of stimulation, even though the constant exposure to negativity wears on our mental health. The pull of dopamine, paired with the carefully engineered algorithms, keeps us trapped in this behavior—making it hard to break free, even when we’re aware of the toll it takes.

4. FOMO (Fear of Missing Out) and Social Pressure

In today’s connected world, there’s a sense of urgency to stay informed. We fear missing out on important updates or being left behind in conversations. This fear, combined with social media’s ability to make us feel as if everyone else is “in the know,” can push us to keep scrolling, even when we don’t want to. The more we see others discussing negative news, the more we feel compelled to catch up, feeding into the cycle. The pressure to stay engaged with every crisis or dramatic event can create an overwhelming need to consume more content, making it harder to step back and protect our mental well-being.

5. The Impact of Trauma or Stress

For some, doomscrolling may be a subconscious coping mechanism for deeper emotional pain or stress. If you’ve experienced trauma or chronic stress, negative news can subconsciously feel familiar, even comforting. By engaging with distressing content, we may believe we’re preparing ourselves for potential threats or keeping our guard up. However, this behavior only perpetuates feelings of anxiety and helplessness. The mental and physical toll of constantly exposing ourselves to negative news can lead to emotional exhaustion, making it even harder to break free from the cycle. The more we engage in this harmful habit, the more difficult it becomes to reclaim our peace of mind.

The Toll of Doomscrolling on Mental Health

The effects of doomscrolling aren’t just limited to feeling momentarily upset. Consistent exposure to bad news can have serious consequences for mental health, creating a cascade of issues that affect both our emotional and physical well-being. These impacts are often gradual, making it harder to recognize the full toll it’s taking.

Increased Anxiety and Stress

Constant exposure to bad news creates a heightened state of alertness, leading to chronic anxiety and stress. Every time you pick up your phone, the urge to check for the latest crisis can send your body into a state of alert, even when you don’t realize it. Over time, this leads to constant worry, leaving you on edge and unable to relax. Additionally, the comparison anxiety triggered by seeing others’ reactions or perceived better situations can intensify feelings of inadequacy or helplessness. The tendency to seek out alarming headlines or stories only contributes to this cycle, creating long-term anxiety that feels overwhelming.

Depression

Continuous scrolling can contribute to feelings of helplessness, sadness, and even depression and anxiety. When you constantly consume negative content, it’s easy to feel like the world is in a constant state of crisis. This sense of despair can spill over into other areas of your life, making it harder to find joy or hope. The more bad news you encounter, the deeper the emotional toll becomes, often contributing to symptoms of depression. The time spent online, focusing on distressing news, can leave you feeling emotionally depleted and disconnected from any sense of control or optimism.

Emotional Exhaustion

The constant barrage of distressing information can leave us feeling emotionally drained and disconnected from our own well-being. Each time you pick up your phone to scroll through news or social media, you expose yourself to a new wave of negativity that takes a mental toll. The tendency to keep scrolling, even when you know it’s harming your mental health, only accelerates this emotional exhaustion. Over time, this can lead to a state of burnout, where everything feels like too much, and even small tasks can seem insurmountable.

Decreased Productivity

With our focus diverted to the latest crisis or sensational headline, doomscrolling can lead to procrastination and difficulty focusing on tasks that matter. Instead of being productive or engaged in meaningful activities, the constant pull of social media posts or news streams makes it challenging to stay on track. The tendency to check our phones repeatedly throughout the day, even when we know it’s not helping, further erodes our ability to concentrate on important tasks.

Strained Relationships

If we’re consumed by negative news, we may withdraw from friends and family, or become irritable and less present in our relationships. The more time we spend online, absorbing bad news, the more we can feel emotionally distant from those around us. Conversations can feel disconnected, and our interactions may be influenced by the stress and anxiety that doomscrolling stirs up. Over time, these strains can weaken relationships and leave us feeling isolated, as if we’re living in a world of constant crisis, with little room for connection or joy.

Studies have shown that social media and constant news consumption can directly impact mental health. Research by the American Psychological Association has linked increased social media use with higher levels of anxiety and depression. The more time we spend scrolling through news streams or consuming social media posts, the more we expose ourselves to stress and negativity, which can exacerbate mental health issues over time.

Breaking free from doomscrolling doesn’t happen overnight, but by taking small, deliberate steps towards wellness, it’s entirely possible.

Six ways you can protect your mental health and regain control:

1. Create Boundaries for Your Digital Consumption

Set specific time limits on how much time you spend consuming news and social media each day. Use screen-time apps to help you track and limit your usage, or set a timer to remind yourself when your designated time is up. Start small—perhaps limit yourself to checking the news once in the morning and once in the evening—and build from there. These boundaries aren’t meant to restrict you, but to create space for healthier, more intentional digital habits. It’s especially important if you find yourself scrolling excessively, which can elevate cortisol, the stress hormone, and increase feelings of depression and anxiety. Remember, these boundaries help reinforce a more balanced relationship with your devices, and they’re a way to protect your mental and emotional well-being.

2. Practice Mindful Scrolling

Before you dive into the next article or video, take a moment to check in with yourself. How does this content make you feel? Does it trigger stress, anger, or anxiety? If so, consider scrolling past it. Practicing mindfulness during your time online allows you to become more aware of what you’re exposing yourself to and how it affects your emotional state. In times of heightened stress, like during a pandemic, it's particularly easy to get swept up in negativity. By practicing this awareness, you can start to protect yourself from the emotional impact of negative content.

3. Switch to Uplifting, Educational Content

Instead of getting caught in the cycle of negative news, curate your digital feed with positive, educational, and inspiring content. Follow accounts that promote personal development, mindfulness, creativity, or uplifting stories. By consciously seeking out this type of content, you’re more likely to engage in a healthier, more positive stream of information. There are so many resources that can nourish your mind and soul, and by intentionally engaging with them, you can counterbalance the bad news that tends to dominate our feeds. Over time, this can shift your focus away from the cycle of negative content and support your mental health.

4. Practice EFT Tapping (Emotional Freedom Techniques)

EFT tapping is a powerful tool to help release stress, anxiety, and emotional tension. By tapping on specific acupressure points while addressing your emotions, you can help reduce the emotional impact of doomscrolling and improve your well-being. Whether it’s a moment of overwhelm or a buildup of frustration from the excessive stream of negative news, tapping can help reset your emotional state and calm your nervous system. Below is a tap-along video that you can use whenever you feel the urge to scroll through distressing news. It’s a simple but effective way to disconnect from negative content and bring balance back to your mental and emotional state. Give this a try whenever you feel the pull of negative content:

5. Take Digital Detoxes

Consider taking regular breaks from screens, especially from social media and news. Whether it’s a few hours, a full day, or a weekend, disconnecting from the digital world allows your mind to recharge. Use this time to engage in activities that nurture your well-being—go for a walk in nature, spend time outdoors, meditate, or pursue a creative hobby. A digital detox can provide the mental reset you need to break the cycle of scrolling. Being in nature has been shown to lower cortisol levels and improve mood, so take this opportunity to reconnect with yourself and the world outside the digital space.

6. Seek Support

If you find that doomscrolling is significantly affecting your mental health, it’s important to seek support. Whether it’s talking to a therapist, EFT Tapping Practitioner or psychologist, joining a support group, or reaching out to a trusted friend, there is no shame in asking for help. Sometimes, breaking free from a harmful habit requires the support of others, and you deserve that support. Your mental health is worth prioritizing, and the more support you have, the easier it will be to reinforce healthier habits. Remember, reaching out for help is a courageous and essential step toward taking control of your well-being.

Final Thoughts: You Are Not Alone

Remember, you’re not alone in this. Many people face the challenge of doomscrolling, especially in times of uncertainty. It’s completely okay to acknowledge the impact it’s having on your mental health—there’s no shame in that. By taking small, intentional steps to break free from this cycle, you’re not only protecting your well-being but also nurturing your emotional health.

You’ve got this. And whenever you feel overwhelmed or tempted to scroll, give yourself permission to take a break, practice self-care, and reset. You deserve peace, and every step you take to reduce doomscrolling is a step toward a calmer, healthier mind. Trust yourself; you're making progress.