We live in a world where news never sleeps. Between social media feeds, breaking headlines, and endless algorithm-driven updates, it’s way too easy to get sucked into doomscrolling—that habit of endlessly scrolling through bad news. From pandemics to politics to climate disasters, there’s no shortage of reasons to keep your thumb moving.
But here’s the catch: doomscrolling isn’t just a quirky bad habit. Research shows it can actually rewire your brain, messing with how you handle emotions, stress, and even decision-making.
So, let’s break down what doomscrolling really is, why it’s so addictive, and most importantly—how to stop it from hijacking your peace of mind.
What Exactly Is Doomscrolling?
Doomscrolling (sometimes called doomsurfing) is the compulsive urge to consume negative or distressing news—long after it stops being useful. While it often spikes during times of crisis (think pandemics, elections, or wars), the irony is that the more we scroll, the worse we feel.
Instead of gaining control, we end up anxious, overwhelmed, and mentally drained.
Why Is Doomscrolling So Hard to Quit?
Your brain is basically set up to doomscroll. Here’s why:
- Negativity Bias – Humans naturally pay more attention to negative info (it once helped us survive predators).
- Intermittent Rewards – Like a slot machine, every so often you find something “useful,” which keeps you hooked.
- FOMO (Fear of Missing Out) – You don’t want to be the one who “missed” the big breaking story.
- The Safety Illusion – We think more info = less anxiety, but often it just fuels stress.
This creates a vicious cycle: stress → doomscrolling → more stress.
How Doomscrolling Impacts Your Brain
Your brain is incredibly adaptable, and what you feed it matters. Constantly bathing it in bad news can reshape your emotional regulation system.
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- Overactive Amygdala (Fear Center) – Too much threat input keeps your body stuck in “fight-or-flight,” leading to anxiety and irritability.
- Weakened Prefrontal Cortex (Logic Center) – The part of your brain that calms emotions gets overwhelmed, making you impulsive and moody.
- Reduced Positive Pathways – By overloading on negativity, your brain stops engaging with joy, gratitude, or calm—hallmarks of depression and burnout.
Signs You’re in a Doomscrolling Spiral
- Feeling tense or restless most of the day
- Trouble sleeping (racing thoughts)
- Constantly checking news/social apps even when you don’t want to
- Emotional numbness or irritability
- A sense of hopelessness or helplessness
If this sounds familiar, it’s time to break the cycle.
How to Stop Doomscrolling (Without Disconnecting From Reality)
You don’t have to ditch the internet—just create a healthier balance.
- Set Boundaries – Use screen timers or create “no-scroll zones,” especially in the morning and before bed.
- Curate Your Feed – Follow trusted, fact-based sources like BBC News or WHO instead of endless opinion threads.
- Balance With Positives – Mix in uplifting content, gratitude practices, or even funny videos to retrain your brain.
- Practice Mindfulness – Ask: Why am I scrolling right now? What do I actually need?
- Ground Yourself – Take screen breaks, go for a walk, breathe deeply, or use calming scents like lavender.
Final Thoughts: Reclaim Your Mind in a Noisy World
Doomscrolling feels almost inevitable in today’s always-on world, but it doesn’t have to control you. By setting boundaries, curating what you consume, and giving your brain space to process, you can protect your emotional balance.
Your attention is powerful—spend it wisely. Instead of feeding stress, redirect it toward calm, connection, and resilience.
