In today’s fast-paced world, the urge to constantly check news feeds, social media, and updates can feel overwhelming. Known as doomscrolling, this unhealthy habit involves a compulsive need to keep scrolling through negative news, often to the point where it negatively impacts your emotional well-being. The term itself, which gained popularity around 2018, reflects our tendency to consume endless information, mostly focusing on the distressing or unsettling. But the consequences of doomscrolling go beyond just staying updated—they can deeply affect your mental health, stress levels, and perception of reality.

In this article, we’ll explore how doomscrolling works, the psychological effects it has, and ways to break free from this destructive pattern.

What is Doomscrolling?

Doomscrolling is the act of compulsively scrolling through news, social media, or other online platforms, absorbing a constant stream of mostly negative information. Initially, it may seem like a harmless habit, especially when it appears to keep you informed. However, it becomes problematic when you begin spending excessive time on your phone or computer, fixating on reports of disasters, conflicts, or personal crises. Although social media may exacerbate the situation, the habit of consuming news and updates is not a new phenomenon. Even before the rise of the internet, many people would gather around the TV or radio to stay up-to-date with current events. Overconsumption of negative news through any medium can cause severe emotional and mental strain, leading to issues like anxiety, stress, and burnout.

The Psychological Impact of Doomscrolling

Psychologists have long warned about the mental health risks associated with doomscrolling. By continuously consuming distressing content, your mind becomes trapped in a cycle of emotional over-stimulation. This can lead to neglecting personal well-being, avoiding personal responsibilities, or experiencing impaired daily functioning. The constant need to stay updated only creates more anxiety, and rather than resolving your emotional state, doomscrolling perpetuates it. The underlying cause of doomscrolling lies in the psyche’s response to stress and the negativity bias. Our brains are inclined to pay more attention to negative information than positive information, as negative information is often perceived as more relevant to potential threats or problems, whether those threats are physical, social, or emotional. When a dramatic event occurs, such as a natural disaster or political upheaval, the brain becomes hyper-alert and tries to absorb as much information as possible. However, the issue arises when the perceived importance of these events is overestimated, especially when they have little to no direct impact on your life. This constant focus on negative information can create a sense of chronic stress and anxiety.

Doomscrolling and Information Overload

Over time, our brains adapt to the constant influx of information. In the case of doomscrolling, this leads to an overload of emotional stimuli. Imagine watching hours of coverage on a catastrophic event. You are bombarded with images, statistics, and reports—each reinforcing the sense of urgency and fear. This endless cycle of information not only fails to help, but it also makes the situation feel worse than it is. The mind starts to crave more details, leading to more scrolling, and the cycle continues. The problem with this is that much of the information you’re consuming is presented in ways that heighten your emotional response. Even when the information isn't intentionally misleading, it's often framed to grab attention, often through sensationalized headlines and emotionally charged imagery. Negative news, in particular, tends to dominate the headlines because it captures attention more easily than positive stories. As a result, you’re left feeling more fearful, uncertain, and anxious than before, without any tangible solutions, contributing to a distorted view of reality.

The Effects of Doomscrolling on Mental Health

The impact of doomscrolling on the psyche is significant. Frustration, fear, anxiety, and stress are common outcomes. The more you expose yourself to these negative stimuli, the more your mental health can be negatively affected. This is why you might notice your mood worsening after a long session of scrolling through upsetting content. Even if you are not directly involved in the events, your emotional state is still affected. In psychological studies, participants who consumed a steady stream of negative news reported higher levels of stress and frustration. They were also found to have a more pessimistic outlook on life, sometimes believing that their own lives were worse than they actually were. This negative mindset shift can make people feel powerless, which is detrimental to both their emotional and psychological well-being.

Breaking the Doomscrolling Habit

The best way to combat doomscrolling is by regaining control over how and when you consume information. First and foremost, you need to set boundaries for yourself. Decide how much time you want to spend consuming news each day and stick to it. Avoid checking news updates or social media in the middle of the night, and make sure to disconnect regularly to avoid burnout. Additionally, it’s important to balance the types of information you consume. Mix in educational or inspirational content that offers solutions or provides positive insights. Focus on activities that nurture your emotional health, such as creative hobbies, spending time with loved ones, or engaging in physical exercise. These activities can help you refocus your energy on positive outlets and protect your mental well-being. Finally, recognize that you are not responsible for solving the world’s problems. Focus on engaging with information that empowers you and gives you some sense of control, while avoiding content that primarily leaves you feeling helpless or fearful.

Conclusion: Regaining Mental Clarity

Doomscrolling may seem like a harmless way to stay informed, but the consequences for your mental health are profound. By continuously consuming negative news and information, you risk overwhelming your psyche and distorting your view of the world. To avoid this, it’s important to regain balance by diversifying your sources of information and setting healthy limits on your media consumption. If you feel overwhelmed by the constant flow of negative news, it may be time to step back and focus on self-care, mental clarity, and positive, solution-oriented content. By doing so, you can protect your mental health and regain a healthier, more balanced perspective on the world around you.