.png)
Doomscrolling and Mental Health: Why You Keep Scrolling Even When It Makes You Feel Worse
When "I'll Check the News for Five Minutes" Turns Into an Hour
You pick up your phone to check one thing.
A breaking news alert appears.
Then another story.
Then a video.
Then comments.
Then another crisis happening somewhere else.
Forty-five minutes later, you know far more than you did before.
You also feel tense, distracted, angry, helpless, or unable to sleep.
The relationship between doomscrolling and mental health has received growing attention because consuming negative information can become difficult to stop, particularly during periods of uncertainty.
Doomscrolling generally refers to repeatedly consuming upsetting or negative online content, even when doing so is making you feel worse.
The behavior can feel irrational.
There is a reason it is so easy to get pulled in.
Your Brain Wants Information When Something Feels Uncertain
When something potentially threatening happens, information can feel protective.
If you know what is happening, perhaps you can prepare.
So you check again.
The problem is that online information rarely has a natural stopping point.
There is always another update.
Another perspective. Another video. Another prediction.
Instead of reaching the point where your brain says, "I understand enough now," you may continue searching for certainty that the internet cannot actually provide.
This can create a loop:
You feel uncertain.
You search for information.
You encounter more upsetting information.
You feel more distressed.
You search again.
Why Doomscrolling Can Be Hard to Stop
Negative information captures attention
Humans are naturally attentive to possible threats.
That ability can be protective.
Online, however, your attention can move from one threatening story to another without the body ever having an opportunity to respond to or resolve what it is seeing.
The feed does not end
Unlike a newspaper or television program, many digital feeds have no clear finish.
You can keep moving indefinitely.
A natural stopping cue is missing.
Scrolling can briefly feel productive
Reading another update can feel like taking action.
But being informed and repeatedly exposing yourself to distressing information are not the same thing.
At some point, more information may stop helping you make decisions.
It may simply keep your body activated.
Signs Doomscrolling May Be Affecting Your Mental Health
The number of minutes you spend online is only one clue.
Pay attention to what happens afterward.
You may notice:
Difficulty falling asleep
Racing thoughts
Increased anxiety
Irritability
Trouble concentrating
Feeling helpless or hopeless
Repeatedly checking the same story
Feeling unable to put your phone down
Physical tension
Feeling emotionally drained
Less interest in activities that normally help you feel connected
Current research has found associations between doomscrolling and anxiety, depression, stress, reduced well-being, and social media burnout.
That does not prove that scrolling alone causes every symptom.
It does suggest that the pattern is worth noticing.
Staying Informed Without Staying Activated
You do not have to ignore the world to protect your mental health.
The goal is intentional consumption.
Decide when you will check
Instead of allowing every notification to determine when you consume news, choose specific times.
You might check once in the morning and once later in the day.
This creates boundaries around the information instead of letting it follow you continuously.
Turn off unnecessary alerts
Breaking news notifications can pull your attention back toward distress repeatedly.
Keep alerts you genuinely need.
Consider removing the ones that simply encourage repeated checking.
Choose information over commentary
There is a difference between learning what happened and reading hundreds of reactions to what happened.
When you notice yourself moving from information into repetitive commentary, ask whether you are still learning anything useful.
Notice your body's stopping signals
Your body may tell you before your mind does.
Jaw tight?
Shoulders lifted?
Breathing shallow?
Heart racing?
Unable to focus on the article anymore?
Those can be cues to step away.
Replace the behavior instead of leaving an empty space
Putting your phone down sounds simple until your hand automatically reaches for it again.
Give yourself somewhere else to go.
Walk outside.
Make food.
Read something unrelated to current events.
Call someone.
Work on a small task.
Listen to music.
Your nervous system may need a different source of attention rather than another command to "stop scrolling."
Frequently Asked Questions
What is doomscrolling?
Doomscrolling generally refers to repeatedly consuming negative or upsetting online content even when continuing to scroll is increasing your stress, anxiety, or emotional exhaustion.
Why is doomscrolling so hard to stop?
When something feels uncertain or threatening, the brain may search for more information in an effort to feel prepared. Online feeds also have few natural stopping points, making it easy to keep looking for an update or answer that finally provides a sense of certainty.
Can doomscrolling make anxiety worse?
Research has found associations between doomscrolling and anxiety, stress, depression, and lower well-being. That does not mean doomscrolling alone causes every mental health symptom, but repeatedly consuming distressing information may contribute to feeling more activated or overwhelmed.
How can I stay informed without doomscrolling?
Try choosing specific times to check reliable news sources instead of responding to every notification. Turning off unnecessary alerts, limiting repetitive commentary, and noticing when you are no longer learning useful information can also help create healthier boundaries.
When should I talk to a therapist about doomscrolling?
Consider additional support if checking news or social media is regularly interfering with sleep, concentration, relationships, work, school, or your ability to disengage. Therapy can also help explore whether repeated checking is connected to anxiety, trauma, or a strong need for reassurance or certainty.
Why Choose Peaceful Living Mental Health Counseling?
If doomscrolling and mental health have become connected in your life, simply deleting an app may not address what keeps pulling you back.
Peaceful Living Mental Health Counseling works with children, teens, and adults experiencing anxiety, trauma, chronic stress, and difficulty regulating overwhelming emotions.
We offer:
Anxiety treatment
Trauma-informed therapy
EMDR therapy
Stress management support
Emotional regulation support
Individual therapy for children, teens, and adults
In-person therapy in Scarsdale and throughout Westchester County
Virtual therapy throughout New York, New Jersey, Connecticut, Colorado, and Florida
Therapy can help you explore what happens before you reach for your phone, what you are hoping to find, and what your mind and body may need instead.
The EMDR Therapy Progress Journal
If you are already participating in EMDR therapy, the EMDR Therapy Progress Journal can help you track patterns that may otherwise happen automatically.
You might notice:
What triggered the urge to check
What you were feeling before scrolling
Physical sensations that appeared
What you hoped to learn
How you felt afterward
Whether certain stories activate previous experiences
Tracking patterns is not about judging yourself for using your phone.
It can help turn an automatic response into something you can notice and discuss in therapy.
Relevant Resources & Tools
The EMDR Therapy Progress Journal, for tracking your regulation patterns over time:
If staying informed has started to feel more like staying on alert, support can help you understand that pattern without asking you to disconnect from the world completely. Book a consultation.
This blog is for educational purposes only and is not a substitute for medical or mental health advice. If you are in crisis, call 988 in the U.S. or your local emergency number.
Comments