Doomscrolling: Why do we do it and how do we break the cycle?
Doomscrolling is a phrase that has become increasingly common in recent years. It describes the habit of continuously scrolling through negative or worrying news stories on phones, tablets or computers, often for long periods of time. Many people recognise the experience: you pick up your phone to quickly check the news or social media and then realising half an hour later that they have been reading one distressing headline after another.
Although it might feel like a modern problem caused by smartphones and social media, the behaviour has deeper psychological roots.
What is doomscrolling?
Doomscrolling usually involves consuming a stream of negative information online. This might include news stories, points of view videos, social media posts or commentary about current events. Unlike reading a single article to stay informed, doomscrolling tends to feel compulsive. People continue scrolling even when they notice that the content is making them feel anxious, overwhelmed or low. News platforms and social media feeds are designed to update constantly, meaning there is always another story or post to read. This endless supply of information makes it very easy for the habit to continue longer than we intend.
Why do we do it?
One of the main reasons doomscrolling happens is because of how the human brain responds to threat.
Our brains are naturally wired to pay attention to negative or potentially dangerous information. This is known as the negativity bias. From an evolutionary perspective, being alert to threats helped our ancestors survive. The brain still responds in the same way today, even when the “threat” is a worrying headline rather than a physical danger. It’s ingrained in us. When we see troubling news, the brain often tries to reduce uncertainty by gathering more information. We scroll to understand what is happening and to feel more prepared. Ironically, the more information we consume, the more the brain’s threat system can remain activated.
Digital platforms can intensify this effect. News feeds, notifications and algorithms are designed to keep people engaged, so stories that trigger strong emotional reactions are often made a priority, which can create a cycle where negative content appears more frequently.
The effects on mental wellbeing
Spending long periods consuming distressing information can have a real impact on your mental health. People often report feeling more anxious, tense or emotionally drained after prolonged exposure to negative news. The brain can remain in a heightened state of alertness, which makes it harder to relax or switch off. It can bring up intense emotions of anger and these can stay with us, especially when we feel like things are out of our control. Doomscrolling can also affect your sleep. Many people check their phones late in the evening, and reading worrying news before bed can make it more difficult for the mind to settle. I often encourage my clients to have a healthy bedtime routine which involves refraining from being on their phone for at least one hour before bed.
Over time, constant exposure to negative headlines may also create a sense that the world is more dangerous or hopeless than it actually is. This can contribute to feelings of helplessness or overwhelm. It makes us biased in our judgement and of course, the more we see of something, the more common we think it is.
Changing the habit
Breaking the cycle of doomscrolling does not mean avoiding news entirely. Staying informed can be important. The aim is to develop a healthier relationship with how we consume information. One helpful step is setting intentional boundaries around news consumption. For example, checking the news once or twice a day rather than repeatedly throughout the day, or checking a source like Simple POlitics, that gives you just the facts without the emotive and sensationalised narrative. Turning off non-essential notifications can also reduce the temptation to check updates constantly. Many people find it useful to avoid reading news late in the evening so that their mind has time to unwind before sleep. Another helpful approach is replacing doomscrolling with activities that support emotional balance. This might include going for a walk, reading a book, speaking with someone you trust or spending time on a hobby.
Finally, it can help to pause and notice how you feel while scrolling. If you begin to feel tense or overwhelmed, that may be a sign that your brain needs a break from information. In a world where news is available at every moment, protecting our mental wellbeing sometimes means choosing when to look away.
Hayley McAuley
Psychotherapist
Curious Counselling & Psychotherapy