Since the COVID-19 pandemic, many of us have found ourselves endlessly scrolling through bleak headlines—wars, disasters, political unrest—unable to look away. This habit, known as doomscrolling, has quietly become a part of daily life. But while staying informed is important, constantly consuming distressing news can take a considerable toll on our mental health. The good news? It’s possible to break the cycle and regain control.
What is Doomscrolling?
“Doomscrolling” is a relatively new term that refers to the tendency to continuously scroll through negative news, even when it is saddening, disheartening, or depressing—a behavior that researchers have found has increased significantly since the onset of the COVID-19 pandemic (Rodrigues, 2022). This phenomenon affects people across all ages, races, and backgrounds. In many ways, doomscrolling can be seen as a modern-day version of an older concept from the 1970s known as “Mean World Syndrome”, which refers to the belief that the world is more dangerous than it truly is (Rodrigues, 2022).
Doomscrolling is especially common due to several factors: the constant availability of news, the frequency of breaking news alerts, and the widespread use of social media. Algorithms that prioritize emotionally charged or controversial content further fuel this behavior (George et al., 2024). Many individuals also experience a fear of missing out on the latest updates, compounded by the volume of information available online.
So, why is it so hard to look away?
Humans are hardwired to pay attention to negative information because, from an evolutionary perspective, it may signal potential threats to our survival (Rodrigues, 2022). We feel safer when we are aware of possible dangers and can prepare to avoid them. However, this instinct becomes problematic in the digital age, where content is not only constant but also easily and endlessly accessible.
How Doomscrolling Affects Mental Health
Increased Anxiety and Worry
Studies show that overconsumption of negative information through news sources can lead to elevated levels of anxiety (Rodrigues, 2022). When exposed to such content, the body releases stress hormones like cortisol and adrenaline, which can contribute to anxiety, irritability, and emotional exhaustion (George et al., 2024).
Sleep Disruption
Many people fall into the habit of late-night scrolling, and while it may seem harmless, experts warn that it can significantly disrupt sleep patterns (Rodrigues, 2022). The blue light emitted from phones, computers, and televisions interferes with melatonin production, which is essential for regulating sleep (George et al., 2024). Disrupted sleep can, in turn, contribute to mental health struggles, including but not limited to depression and anxiety (Rodrigues, 2022).
Depression
Data show that doomscrolling can also lead to depressive symptoms (Rodrigues, 2022). Constant exposure to negative media can result in feelings of hopelessness, helplessness, and emotional exhaustion, all of which are common indicators of depressive disorders.
Burnout and Emotional Numbness
The act of doomscrolling often leads to emotional numbness, as well as intrusive thoughts and physiological arousal that mimic the symptoms of Post-Traumatic Stress Disorder (George et al., 2024). People sometimes describe these lingering effects as a “stress hangover,” where they continue to feel the emotional toll of prolonged exposure to distressing content (George et al., 2024). Individuals may also experience compassion fatigue—a phenomenon common among caregivers and healthcare workers—in which they become emotionally exhausted and desensitized to the suffering of others.
Who Is Most as Risk?
Unfortunately, no one is completely immune to doomscrolling or its effects. In today’s digital age, we have constant access to news updates, social media feeds, and graphic content—all of which can fuel this behavior. However, certain groups are more vulnerable due to psychological, emotional, or situational factors:
- Individuals with pre-existing anxiety or mood disorders are more likely to ruminate and experience heightened emotional responses. This can make it especially difficult for them to disengage from distressing content (Doomscrolling – The New Drug of the 21st Century)
“They don’t feel safe in the world and want to get a handle on what’s going on so they can calm their anxiety. But in these same people, doomscrolling acts as a trigger.” (Salamon, 2024) - Highly empathetic individuals tend to be deeply affected by the suffering of others and may feel a moral obligation to stay informed, even when it negatively affects their own mental health (Doomscrolling – The New Drug of the 21st Century.
- Teens and young adults, who are still developing emotional regulation skills and often rely heavily on digital media, are particularly susceptible to the psychological toll of overexposure.
- News and social media enthusiasts may spend excessive time-consuming information, increasing their risk of emotional fatigue and distress (Doomscrolling – The New Drug of the 21st Century.
- Individuals in isolated or high-stress environments may use doomscrolling as a coping mechanism to feel connected or to make sense of their situation. Unfortunately, constant exposure to distressing content can deepen feelings of fear, loneliness, or helplessness (Doomscrolling – The New Drug of the 21st Century.
Healthy Habits to Break the Doomscrolling Cycle When to Seek Support
Set boundaries with your devices
- Schedule “no phone” or “no technology” hours, especially before bed
- Utilize screen time limits
- Set a timer before starting to scroll (Rodrigues, 2022)
- Track your screen time usage (Rodrigues, 2022)
Curate your feed
- Follow accounts that promote positivity, balance, or local updates
- Try to read more positive newsfeeds (Rodrigues, 2022)
- Mute or unfollow accounts or sources that have or might cause distress
Practice Mindful media consumption
- Check in with yourself before and after media consumption
- Ask yourself, “Is this helping me stay informed, or is it just overwhelming me?”
Substitute doomscrolling with grounding activities
- Journaling
- Walking
- Reading a book
- Spend more time with friends and family
- Practice Meditation
- Exercise
Take the time to monitor how well these techniques to break the habit are working, and don’t hesitate to try a new one (Rodrigues, 2022).
When to Seek Support
There are several common signs that it may be time to seek help with habitual scrolling. It’s recommended to consult a mental health professional if:
- You’ve tried to stop the behavior but have been unsuccessful (Rodrigues, 2022).
- You feel persistently anxious, numb, or depressed due to the content you’re consuming while doomscrolling.
- Your relationships or work are being negatively impacted.
How We Can Help
At ONE Health, we are committed to offering personalized mental health care for everyone. Our practitioners provide both in-person and telehealth psychiatry services. Here’s what you can expect during your first appointment:
- Assessment and Diagnosis of psychiatric and mental health conditions.
- Additional Diagnostic Testing may be conducted, and other referrals considered if necessary.
- Development of a Treatment and Care Management Plan tailored to your needs.
We understand that each person’s mental health journey is unique, and our goal is to work collaboratively with you to create a supportive and effective plan for your well-being. Whether you’re seeking ongoing support or exploring treatment options, we’re here to help you every step of the way.
Conclusion
In conclusion, while staying informed is essential, it should never come at the expense of your mental well-being. Making small, manageable changes in how you engage with information can lead to healthier habits over time. Remember, you don’t have to navigate the challenges of today’s information landscape alone—there are tools, strategies, and support available to help you move forward with clarity and confidence.
Concerned about your mental health? Contact us today to schedule with a licensed psychiatric nurse practitioner in Columbus, Ohio.
References
George, A. S., George, A.S.H., Baskar, T., & Karthikeyan, M.M. (2024). Reclaiming Our Minds: Mitigating the Negative Impacts of Excessive Doomscrolling. Partners Universal Multidisciplinary Research Journals, 1(3).
IvyPanda. (2024, November 7). Doomscrolling – The New Drug of the 21st Century. IvyPanda® Blog . https://ivypanda.com/blog/doomscrolling-the-new-drug-of-the-21st-century/
Rodrigues E. Doomscrolling – threat to Mental Health and Well-being: A Review. Int J Nur Res. 2022;8(4):127-130.
Salamon, M. (2024, September 1). Doomscrolling Dangers. Harvard Health. https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers
