Is “Doomscrolling” Destroying Your Mental Health? Science Says Yes—Here’s How to Break Free

You open your phone just to check the news. Minutes turn into hours. You scroll through headlines about disasters, economic crises, celebrity scandals, and political fights. Before you know it, you feel exhausted, hopeless, maybe even angry.

Sound familiar? You’re not alone.

This habit has a name—Doomscrolling. And according to scientists, it’s wrecking our mental health.

What Is Doomscrolling, and Why Do We Keep Doing It?

“Doomscrolling” is the endless consumption of negative news and online debates, even when we know it’s making us feel worse. It’s like a psychological black hole—we keep scrolling, hoping for answers, but instead, we sink deeper into stress and anxiety.

It started with a single notification.

Lisa was lying in bed, exhausted but not quite ready to sleep. She reached for her phone—just a quick glance at the news before shutting her eyes. Big mistake.

One article led to another. A crisis overseas. A stock market crash. A celebrity scandal. Political outrage. Each headline pulled her deeper, her heartbeat quickening with every swipe.

Before she knew it, an hour had passed. Then two.

Her mind raced with “What ifs?”—Was the world falling apart? Should she be worried about the economy? Was she missing something important? The more she read, the worse she felt.

Lisa wasn’t just scrolling. She was doomscrolling—trapped in an endless loop of negativity, chasing information that only made her feel more helpless.

And the worst part? She knew it wasn’t good for her, but she couldn’t stop.

This isn’t just Lisa’s story. It’s all of ours.

We doomscroll because our brains crave certainty in uncertain times. We think that by consuming more information, we’ll feel more in control. But the truth is, it only fuels our anxiety and leaves us emotionally drained.

The next morning, Lisa woke up groggy and anxious, the weight of last night’s news still lingering. She told herself she’d stop. But that night, the cycle started again.

Sound familiar? You’re not alone.

🔥 Why Can’t We Stop?

Our brains are wired to focus on threats. From an evolutionary perspective, being hyper-aware of danger helped our ancestors survive. Today, that instinct backfires—we chase negative news, believing that staying informed will give us control.

But here’s the problem: More scrolling = More stress = Worse mental health.

The Science: How Doomscrolling Affects Your Brain

🔬 Researchers warn that excessive exposure to negative online content increases anxiety, depression, and feelings of helplessness.

📉 A 2023 study found that people who engage in frequent doomscrolling have higher stress levels, worse sleep, and lower overall well-being.

💡 Online arguments also make things worse—instead of productive discussions, many debates on social media fuel anger and division, leaving people emotionally drained.

In short: The more negativity we consume, the more negativity we feel.

Signs You Might Be Doomscrolling Too Much

🚨 You find yourself compulsively checking news and social media, even when it stresses you out.
🚨 You experience increased anxiety, fear, or hopelessness after scrolling.
🚨 You struggle to focus on work, school, or daily tasks because your mind is consumed by online negativity.
🚨 Your sleep is disrupted because you scroll before bed and wake up feeling exhausted.

If this sounds like you, don’t worry—there’s a way out.

How to Break Free from Doomscrolling (Without Missing Out)

The goal isn’t to ignore important events but to create a healthier relationship with information.

✅ 1. Set Time Limits for Scrolling

Use apps like Screen Time (iPhone) or Digital Wellbeing (Android) to track and limit your news and social media use. 30 minutes a day is enough to stay informed.

✅ 2. Choose Your Sources Wisely

Follow credible, balanced news sources instead of clickbait headlines designed to trigger fear and outrage.

✅ 3. Take a “Digital Detox”

Try a 24-hour social media break and see how it affects your mood. Most people feel less stressed and more focused after unplugging.

✅ 4. Replace Scrolling with Real-Life Activities

📚 Read a book, especially from a professional psychologist (instead of relying on social media advice).
🚶‍♂️ Go for a walk.
🎨 Learn a new skill.
💬 Join a real-life social or personal development group—conversations in person are more meaningful than endless online debates.

Final Thought: Protect Your Mental Space

Doomscrolling tricks us into believing we’re gaining control, but in reality, it drains our energy and peace of mind.

Ask yourself:
🔹 Is this information helping me, or is it just making me anxious?
🔹 Would I feel better if I stepped away from my phone for a while?

Your mental health matters. Don’t let the internet control how you feel.

Now, let’s talk—Have you ever caught yourself doomscrolling? How do you handle it? Drop a comment below! ⬇💬