Late at night, with your room dimly lit and your eyes half-open, you find yourself scrolling. One more post. One more news story. Suddenly, you realize an hour has passed. You are no longer informed. You are just more anxious.
That’s doomscrolling. A term that might sound dramatic but describes something many of us do daily. It’s the act of endlessly consuming negative news or content online. It doesn’t help your mood. It doesn’t fix the problem. But you do it anyway.
We’ve all been there. It starts with curiosity, maybe even a sense of responsibility to stay updated. But the constant stream of dark headlines can pull us into a loop that’s hard to break. Over time, this habit can quietly affect the way we think, feel, and even sleep.
Keep reading to understand how this behavior is changing our brains and what we can do to stop it.
Why Doomscrolling Hooks You In
Doomscrolling is more than a bad habit. It’s a cycle triggered by how our brains react to uncertainty and fear. When something stressful is happening in the world, we turn to our phones, looking for answers. Instead, we find an avalanche of distressing content.
How Doomscrolling Alters Your Brain
Neuroplasticity refers to the brain’s ability to change and adapt in response to new experiences and learning. Doomscrolling can interfere with this process. The repetitive behavior of scrolling through negative news creates new neural pathways, conditioning the brain to seek out and focus on negativity. Over time, this reinforces the cycle, making it harder to break free.
The main concern is that it never feels like a stop. You keep scrolling, hoping for good news. But what you usually find is more worry.
What It’s Doing to Your Mental Health
Doomscrolling doesn’t just affect your mood; it impacts your ability to engage with the world around you. Spending too much time-consuming negative content can leave you feeling mentally exhausted and disconnected. People who frequently engage in doomscrolling are more likely to experience feelings of hopelessness. They also experience fatigue and tension, which are the consequences of long periods of screen time.
To further add, Dr. Nerurkar, a lecturer from Harvard Medical School, notes that doomscrolling can lead to a “popcorn brain.” This is evident when people mindlessly stay online for a long time, resulting in overstimulation. She further explains it as the biological phenomenon that makes one feel a sense of popping the brain. It happens particularly because of experiencing overstimulation online. The persistent feeling of this phenomenon makes it hard to engage with the real world.
The TikTok Effect and How Algorithms Impact Mental Health
While doomscrolling isn’t limited to one app, some platforms have come under scrutiny for their impact on users, especially teens. TikTok is one such example.
The TikTok lawsuit mental health case has highlighted concerns about the psychological impact of these apps. The lawsuit highlights how certain features encourage endless scrolling, even when users attempt to stop. The design of these platforms often rewards fast consumption of content, which can exacerbate feelings of anxiety and stress.
According to Tru Law, these legal actions focus on holding companies accountable for designing addictive digital experiences that harm mental well-being. These lawsuits are not just about responsibility; they are sparking important discussions about mental health in the digital age. As society becomes more aware, it is beginning to question the ethics of platform designs and their consequences on mental health.
The Science of Scrolling and Stress
Spending too much time doomscrolling can have a significant impact on your stress levels and overall well-being. Prolonged exposure to negative content triggers a heightened stress response in the body, causing increased production of cortisol and adrenaline.
As noted by University Hospitals, long time spent on doomscrolling increases the production of stress hormones (adrenaline and cortisol). It can further lead to increased stress and mental and physical fatigue.
This continuous stress response can leave individuals feeling mentally exhausted, even if the negative news isn’t directly relevant to them. The brain struggles to manage this influx of distressing information, which results in a cycle of anxiety and fatigue.
Simple Ways to Break the Cycle of Doomscrolling
The good news? You can break out of the scroll trap. Start by setting specific times during the day for news consumption. Try to avoid checking updates first thing in the morning or right before bed. Experts at Cleveland Clinic suggest that sticking to these boundaries helps reduce the stress and anxiety associated with constant news updates.
Another helpful approach is creating “no-scroll zones” in your home, which refers to places where your phone isn’t allowed. This small change can encourage more offline activities and reduce the temptation to mindlessly scroll. Additionally, apps that track your screen time or limit access to certain content can be useful in managing your habits.
Finally, it’s important to replace the doomscrolling habit with something more relaxing or productive. Experts suggest swapping screen time for activities like reading, walking, or engaging in a conversation with a friend.
Research has shown that taking even a short break, like ten minutes, and indulge your hobby helps reset your focus. This practice can also improve mental clarity. Spending time offline in a meaningful way boosts emotional well-being and reduces the stress that doomscrolling often causes.
FAQs
How can I use social media more mindfully?
Curate your feed and follow accounts that align with your values and promote positivity. Utilize platform features like ‘Mute’ or ‘Unfollow’ to eliminate content that triggers stress or anxiety. Additionally, turning off autoplay for videos or using ‘Quiet Mode’ on certain apps can help you stay more intentional with your interactions.
What role do digital detox apps play in overcoming doomscrolling?
Digital detox apps utilize features like time-limited sessions, screen time tracking, and automated content filters to help users overcome doomscrolling. They use machine learning algorithms to analyze users’ app usage patterns. Based on this analysis, the app may offer personalized interventions (blocking access to specific apps during designated times).
How can I use my phone to reduce doomscrolling?
Activate “Do Not Disturb” or “Focus” mode during key times of the day. Another effective way is to install third-party apps like “Forest,” on your phone. This app gamifies staying off your phone by growing a virtual tree while you stay focused.
Doomscrolling might seem like an innocuous way to keep up with the news. However, its hidden costs affect our mental and physical well-being. Besides increasing stress, the constant barrage of negative news rewires the brain to crave more distressing content. It leaves us feeling anxious, fatigued, and disconnected.
Yet, remember that breaking free from this struggle is still achievable. By setting boundaries, creating “no-scroll zones,” and replacing the habit with positive activities, we can regain control over our time and mental health. Taking small, intentional steps can help reduce the harmful effects of doomscrolling. It will allow us to focus on what truly matters and find moments of calm amidst the chaos.