What is doomscrolling?

Scrolling on social media is quite a grey area. On one hand, entertainment and educational content can pass the time and enrich your knowledge. On the other, there’s plenty of distressing news and unpleasant content just a click away. As good as it is to stay well-versed in what’s going on in the world, it can lead to doomscrolling and its negative effects on your mental health...

This article was written by Mia Barnes. Mia is a health and wellness freelance writer with expertise in self-care and mental health. She is the Founder and Editor-in-Chief of the online publication, Body+Mind magazine.

What is doomscrolling?

Doomscrolling or doomsurfing is when you spend too much time consuming negative news and stories online. Say you’re surfing social media and you come across a video discussing climate change. In an endeavour to learn more about it, you keep scrolling for more information and fall into a rabbit hole.

Reading about the awful updates and divisive comments can stir uncertainty, scramble your emotions and make your mind race. Some people who doomscroll even lose track of how much time they’ve spent online, wasting precious hours of the day.

Phones make all the news about human-made tragedies and natural disasters accessible online. While television still reigns supreme in England regarding news consumption, boasting a share of 73% in England, the internet and social media come close with 67% and 46% respectively.

Why do people doomscroll?

People don’t intentionally develop doomscrolling habits. One of the main reasons it happens is that people try to stay up-to-date on current events. Many people highlight the importance of media awareness and literacy. For instance, the developments surrounding the COVID-19 pandemic came in installments and staying up to date with the latest news was valuable. However, searching for necessary information can quickly spiral out of control.

Doomscrolling is also associated with the fear of missing out. You want to know what everyone else is reading up on. Some may dismiss the negative impacts on their mental health just to know what’s happening recently. Once you get fixated on an issue, it’s hard to stop reading about it.

The downsides of doomscrolling

Doomscrolling negatively affects your mental health in multiple ways. Here are a few examples:

• Constant anxiety: Reading about news can raise your anxiety, with people even experiencing fear and panic. People want to look for more information to feel better but often face updates that worsen their feelings toward the whole ordeal.
• Deep sadness: Negative thoughts can persist, even without consuming terrible stories. Unfortunately, doomscrolling can reinforce those reflections and cause mental illnesses like depression.
• Unsure of the future: It’s tough to stay hopeful while constantly exposed to how out of balance the world is. Since most people lack the control to shift the situation independently, this uncertainty is hard to carry.
• Social media addiction: Doomscrolling can perpetuate addiction to social media and news consumption. Some people may even feel compulsive to open their phones, no matter how tired or sleepy they are.
• Numbness: It’s no secret that doomscrolling is stressful. Sometimes, it can trigger a freeze response and create a sense of apathy. Being paralysed can lead to you shutting down and isolating yourself from other people.

Regulate your scrolling

Staying informed is a good habit. However, it can get out of hand and develop into doomscrolling. Here are tips on how to regulate your news consumption:

• Change your notification settings: People start to scroll when they see a story notification pop up on their device. Configure your settings to send notifications once daily. You can also just turn it off to avoid unplanned doomscrolling sessions.
• Make and review your to-do list: Doomscrolling can interfere with your daily responsibilities. Create a to-do list and review the tasks. Check every box before getting on your phone and scrolling through the news.
• Adopt wellness strategies: Be more positive before using social media networks and other mobile apps. Create a set of wellness activities to boost your mood when you feel down. Eating your favourite meal or listening to music you love can go a long way.
• Scroll slowly and reflect: When you’re finally scrolling through, take your time with each post and reflect on your feelings. Learn to recognise feelings of unease so you can take a break.

Stopping the doomscroll habit

If you’ve fallen victim to doom-scrolling, know it’s still possible to stop the habit and control how much media you’re getting.  Here are tips to stop the habit and protect your mental health:

• Look for a distraction: Try to distract yourself from doomscrolling. For instance, read a book or watch a movie. If you want to be more proactive, consider volunteering for an organisation to help in the cause you’ve read about.
• Arrange a social media detox: A total blackout from social media is necessary to avoid being overwhelmed. Start with an hour or two. If you’re feeling confident, go a couple of days offline.
• Confide in other people: Doomscrolling is difficult to quit on your own, so confide in friends and family about this habit and how it’s making you feel. They can provide you with reassurance. Let them keep you accountable for your social media breaks as well.
• Seek mental health support: If doomscrolling is becoming too much, reach out for professional help. Over 2 million people in England were in contact with adult mental health services in February 2024, each with their own concerns. Know your feelings about negative news consumption are more than valid.

Preserve your mental health from doomscrolling

Doomscrolling is detrimental to your mental health. Be conscious of whether you’re slipping into the lull of going on social media and mindlessly reading news stories. If you do, follow the tips above to break the cycle. Your well-being matters too.

Useful resources

For more info on the negative effects of social media, try our articles below:

• How to stay sane on social media
• What is bedrotting?
• How to protect your mental health online