How to Stop Doomscrolling

These days accessing information has never been easier. From news updates to online discussions, social media feeds and videos, content like this is now available around the clock and just a tap away. And while staying informed can be valuable, it can also result in something known as doomscrolling, or the compulsive consumption of negative online content.

Unfortunately, this habit can take its toll having been linked to anxiety, stress, sleep issues and a decline in overall wellbeing. But just know that if you’ve ever found yourself unable to stop scrolling despite feeling worse for it, you’re not alone. And in this guide we explain more about what doomscrolling is, why it happens and how you can stop it and develop a healthier relationship with technology.

What Is Doomscrolling?

Doomscrolling is the act of continuously consuming negative or distressing content online for extended periods of time. Those who doomscroll often find themselves reading negative content despite recognising the impact it is having on their mood and stress levels.

Modern technology has played a significant role in this behaviour, as smartphones provide constant access to information. Social media algorithms are also designed to keep us engaged for as long as possible.

Why Do People Doomscroll?

Understanding why people might doomscroll is the first step in being able to break the habit. As humans, we’re wired to pay attention to potential threats and this is why our brains often prioritise negative information over positive information. There are many other reasons why you might fall into the trap of doomscrolling, including:

• Curiosity – people naturally want to know what’s happening in the world around them
• Fear – we seek more information in an attempt to gain a sense of control
• Anxiety – many people believe that more information will help them feel better
• Reward – every refresh of the page might bring something new, and this activates reward pathways in the brain that encourage continued scrolling

What Are The Signs of Doomscrolling?

You might not realise how much time you’re spending consuming online content, but some of the most common signs include:

• Losing track of time while online
• Constantly checking news updates
• Repeatedly refreshing social media feeds
• Feeling unable to stop scrolling
• Neglecting responsibilities or tasks
• Checking news first thing in the morning and last thing at night
• Feeling anxious when unable to access updates

It’s easy for these habits to become part of a daily routine, and will often develop gradually meaning they can go unnoticed for many months.

How Does Doomscrolling Affect Mental Health?

Research says that excessive exposure to negative online content can affect our emotional wellbeing. You may even experience:

• Increased anxiety levels
• Elevated stress
• Persistent feelings of worry
• Feeling overwhelmed
• Low overall mood
• Difficulty concentrating

This is because when you’re repeatedly exposing yourself to distressing stories and emotionally charged content, your brain remains in a heightened state of alertness and stress long after your finished. For those already suffering with mental health concerns, doomscrolling can intensify their feelings.

Can Doomscrolling Affect Your Physical Health?

Yes.

Although doomscrolling is more commonly associated with mental health concerns, it can have physical consequences too including:

• Sleep disruption – scrolling late in the evening can make it harder to fall asleep, interfering with sleep quality
• Eye strain – extended screen use can contribute to tired, dry or irritated eyes
• Headaches – prolonged screen time and stressful content can cause in tension headaches
• Fatigue – poor sleep and mental overload can leave you feeling tired
• Increased stress responses – you feel stressed and experience physical symptoms such as muscle tension and increased heart rate

The Connection Between Doomscrolling and Anxiety

Doomscrolling and anxiety are often discussed together. Experts suggest that someone who feels anxious may look for more information in order to feel reassured, but the content they encounter may increase their anxiety and lead them to seek even more information, creating a cycle.

1. Anxiety triggered information-seeking
2. Information exposure increases distress
3. Distress increases the desire for reassurance
4. More scrolling follows

What’s more, because the act of searching for information feels productive, it can be hard to recognise the harmful signs.

Why is Doomscrolling So Addictive?

Social media platforms and news apps are designed to encourage engagement through endless scrolling features, personalised content feeds and constant content updates. Every time you refresh the page, there’s the possibility of discovering new content, which is known as intermittent reinforcement. This is the same psychological principle that is found in many other compulsive behaviours and can make it difficult to stop scrolling.

Doomscrolling isn’t classified as an addiction, but the behaviours involved in it closely resemble other forms of compulsive technology use.

How to Stop Doomscrolling

In order to break the habit of doomscrolling, you need to change the way you engage with technology. The following strategies can help:

• Set screen time limits
• Turn off non-essential notifications
• Schedule news consumption
• Remove triggering apps
• Follow balanced content sources
• Use app blockers
• Practice mindful device use
• Replace scrolling with healthier activities

How to Create Healthier Habits

Long-term success requires more than just less screen time. Healthy digital habits often involve:

• Setting clear boundaries around device use
• Being intentional about media consumption
• Creating technology-free periods during the day
• Avoiding screens before bedtime
• Prioritising real-world activities and relationships

Ultimately, the aim should be to become more mindful about when and why you use technology. In doing so, you’ll be able to create a healthier balance between online and offline life.

Can a Digital Detox Help?

Some people find that reducing or eliminating the use of certain devices or apps can help them to break the habit. Other benefits of a digital detox include less stress, better focus, improved sleep, enhanced productivity and better over wellbeing.

You don’t even need to go cold turkey. Cutting back on technology use for a few hours or even a couple of evenings every week can provide almost immediate relief and benefits.

When does doomscrolling become a bigger problem?

Occasionally scrolling isn’t a cause for concern. But if it starts to affect your daily life, you might want to seek professional help.

Warning signs include:

• Significant anxiety when offline
• Difficulty completing responsibilities
• Ongoing sleep disruption
• Relationship problems
• Increased feelings of hopelessness
• Reduced ability to focus

By getting in touch with professional support, you can:

• Identify triggers
• Develop healthier coping strategies
• Address underlying anxiety or stress
• Improve emotional regulation
• Establish digital boundaries

In fact, reaching out can be an important first step in regaining control of your mental wellbeing. That’s exactly where we come in with our resources and information. Whether experiencing anxiety, stress, compulsive behaviours or mental health challenges, our team can help you to access appropriate mental health and addiction support services.

In doing so, we can help you to develop healthier coping mechanisms and improve your overall quality of life. So, why not see how we can help?

Posted on Friday, July 3rd, 2026 at 2:46 pm in Latest News.