Ever found yourself stuck scrolling TikTok or Facebook Reels for hours, even though you know you should stop? Same. It’s called doomscrolling, and it’s not just a time-waster—it’s messing with your brain.
Let’s break down why we all do it and how it’s screwing us over.
What is Doomscrolling?
Doomscrolling or Doomsurfing refers to the compulsive act of endlessly scrolling through negative news or social media updates, even when it leaves us feeling anxious or overwhelmed.
The term gained traction during the COVID-19 pandemic, but our daily habits have only made it more prevalent since then.
Why do we do it? Psychology explains that humans are hardwired to focus on negative news as a survival mechanism. But in our hyper-digital world, this instinct can spiral into a compulsive habit with serious consequences. Expert Orlando Psychiatrist now highlights how negativity bias can heighten stress and anxiety, making it crucial to address these patterns for better mental health. Seeking professional guidance can help break the cycle and develop healthier habits.
By the end of this blog, you’ll understand the science behind doomscrolling, how it impacts your brain, and most importantly, how to break free from it.
Understanding the Psychology of Doomsurfing
The Allure of Negative Information
Humans are predisposed to give more weight to bad news. This concept, known as negativity bias, played a crucial role in our evolution. Back then, paying attention to potential threats (like a predator) could save your life.
In 2021, a Pew Research Center study revealed that 66% of Americans felt worn out by the sheer amount of news available, yet many continued to consume it compulsively. This behavior is amplified by algorithms that prioritize sensational content, keeping us hooked and scrolling long after we should have stopped. This exposure to constant negative content can increase stress, anxiety, and even lead to symptoms of depression.
Today, however, this bias works against us. Social media and news outlets know this and use alarming headlines to grab your attention. And it works—almost too well.
How Social Media Algorithms Keep You Hooked
Social media platforms are designed to maximize the amount of time you spend on them. Their algorithms prioritize content likely to evoke an emotional response—think fear, outrage, or anxiety.
Ever noticed how one angry tweet or shocking news headline leads you down a rabbit hole of similar posts? Before you know it, you’re scrolling endlessly, your mood spiraling. A 2018 study published in Nature revealed that Facebook’s algorithm amplifies emotionally charged posts over neutral ones. Doomscrolling fits this mold perfectly. It starts with one negative story and quickly escalates into a vortex of upsetting content curated just for you.
When Doomscrolling Becomes an Addiction
Behavioral psychologists compare doomscrolling to slot machines; you keep scrolling for the possibility of hitting something sensational. Unfortunately, this pattern can easily turn addictive. Dopamine, the “feel-good” neurotransmitter, plays a sneaky role in this. Each new headline offers a micro-dose of satisfaction, even if the news makes you feel miserable overall.
The Effects of Doomscrolling on Brain Health
1. Higher Stress and Anxiety Levels
Chronic exposure to negative content activates your brain’s amygdala, which controls your fight-or-flight response. This keeps stress hormones, like cortisol, consistently elevated, leading to long-term anxiety.
Did you know? Constant doomsurfing over time can even exacerbate physical symptoms, such as headaches and muscle tension.
2. Sleep Disturbances
Scrolling on your phone before bed? Research shows that consuming distressing information at night can overstimulate your brain and disrupt your sleep cycle. Adding to the problem, the blue light emitted from screens suppresses melatonin, the hormone responsible for sleep.
The result? Insomnia and fatigue that can affect your mood, productivity, and overall health.
3. Increased Risk of Depression
Studies published in Clinical Psychological Science suggest that consuming negative media increases symptoms of depression. The endless exposure to global crises, political turmoil, or personal tragedies can leave you feeling helpless and disillusioned. This emotional toll can worsen mental health challenges or even trigger new ones.
Strategies to Break the Doomscrolling Cycle
You’re not here by chance—doomsurfing is taking a toll on your mental health, and it’s time to stop. Breaking the habit is possible.
Here are some practical strategies to help you take control and build healthier digital habits.
Set Limits on Screen Time
The first step is recognizing when you’re doomscrolling. Set daily time limits on apps that you find triggering. Many smartphones now offer built-in settings or apps like Forest and Freedom designed to curb excessive usage.
Seek Positive Content
Balance your news intake by subscribing to uplifting newsletters or searching for positive accounts on social media. Websites like The Good News Network specialize in feel-good content that can help cut through the noise.
Practice Mindfulness and Meditation
Apps like Calm or Headspace can help regulate your stress response through guided breathing exercises and meditations. Regular mindfulness practices help break the automatic reflex of doomscrolling by grounding you in the present moment.
Channel Your Energy Toward Positive Actions
Feeling overwhelmed by bad news? Take action! Whether it’s donating, volunteering, or raising awareness for causes you care about, proactive behavior helps replace helplessness with purpose.
The Importance of Digital Wellbeing
Recognizing the Signs of Doomscrolling
- You feel mentally and physically drained after using your phone.
- You struggle to focus on work or conversations because you’re preoccupied with what you’ve read.
- Your sleep patterns have changed for the worse.
If any of these sound familiar, it’s time to prioritize your digital wellbeing.
Create Healthier Habits for You and Your Family
Breaking the pattern is tough, especially if other family members are glued to their phones, too. Make it a group effort! Schedule no-phone zones, such as during dinner or family game nights.
How Technology Platforms Can Participate
Social media platforms have a responsibility here as well. Twitter’s recent “break reminders” feature encourages users to take a breather if they’ve been scrolling for too long. Advocating for similar tools across all platforms can play a huge role in fostering healthier online habits.
Small Steps, Big Differences
Breaking free from doomscrolling isn’t easy, but it’s definitely possible. Start by being honest with yourself about your scrolling habits. Next, implement strategies like limiting screen time, practicing mindfulness, and seeking uplifting content.
Just know, you have support available. If you feel stuck, reach out to your friends, family, or even professionals. Because in a world filled with more negativity than we’d like, your mental well-being deserves to be a priority.
Take your first step today. Set your phone down and take a walk, call a friend, or try a meditation app. Your brain will be happier!
