Understanding Doomscrolling and How to Break the Cycle

We hear it all around us – we are going through tough times. The negativity is everywhere, from the media and social feeds, even if your personal life is doing well. At The Grove Counselling and Therapy, we often talk with clients who feel burnt out and anxious and don’t always realise that a habit called ‘doomscrolling’ is driving their anxiety.

Doomscrolling is defined as a practice of endlessly scrolling through social media or news apps – often consuming bad news or negative content, leading to not feeling good at all. It is a cycle that is often difficult to break, but realising it is the first step to finding and keeping your peace of mind.

The Psychology of the Scroll: Why our Brains Seek out Bad News

Why do we do this in our lives? It’s not for the sake of us liking suffering. There are evolutionary reasons to prioritise danger in our brains. In the past, detecting threats kept us alive. Now, we are still trapped in that same survival logic, always onscreen, looking for the next crisis.

But unlike real threats in the wild, the threats that can be seen on our screens are endless. The algorithm sustains the impulse, amplifying what engages us – often fear and outrage. This establishes a reinforcement circuit of wanting to know to feel prepared, but instead feeling overwhelmed by it.

The Real Mental and Physical Toll of Constant Consumption

Doomscrolling is more than simply ‘wasting time’. It puts your nervous system on high alert (fight or flight). This chronic stress builds up and leads to anxiety and depression over time. Anxiety manifests as worry, while depression manifests as despair. The relentless exposure to crisis and tragedy can make us feel numb to it, often leading to compassion fatigue and hopelessness. It can disrupt sleep, increase tension headaches and strain our eyes. If you have a low mood and wonder why, observe your screen time habits.

Concrete Strategies: Setting Time Limits and Curating Your News Diet

End the cycle with intentionality. Begin by curating your feed. Unfollow accounts that provoke anxiety and follow those that inspire or teach. Next, set physical boundaries. Buy an old-school alarm clock and leave your phone outside the bedroom at night. Use app timers to keep your daily news consumption to 15-20 minutes. Think of the news as a booked appointment, not your background noise.

Using Mindfulness to Interrupt the Scrolling Impulse

You can use mindfulness to interrupt the scrolling impulse. The next time you reach for your phone, stop and ask ‘How am I feeling as of today? Am I bored, lonely, or anxious?’ Too often, we scroll to numb the hard feelings. By being aware of the impulse, you can select a different action. Take some deep breaths or go for a walk. Breaking the autopilot mode is necessary for better mental health.

Moving From Helplessness to Hope: Practical Steps to Engage Offline

Doomscrolling breeds helplessness. The best antidote is action. Instead of reading about problems for hours and hours, do one little thing in real life. Call a friend or go for a run, or get started on that creative project you’ve been thinking about.

If you are feeling stuck or overwhelmed, remember that you don’t have to do this alone. Speaking with a well-trained practitioner will help you realise why you are doing these things and assist you in implementing positive changes.

Book your free 20-minute consultation with The Grove Counselling & Therapy today. We can help you find coping strategies via online counselling or in person.