Whether through Facebook, Google, Instagram or another site, many of us have found ourselves stuck in a loop of bad news. We scroll through troubling headlines and upsetting stories on our devices, often without realising how much time has passed. This habit, called doom-scrolling, can leave us feeling stressed and anxious, as we’re constantly exposed to negative updates and worrying information.

In the whirlwind of our digital lives, it’s easy to become numb to how media and information affect us. We scroll through articles, videos, and posts, often without a second thought to how they impact our well-being. Researchers warn that habitual checking of disturbing stories on social media is linked with changes in how we view humankind and the meaning of life. Not only this but a 2024 study published in JAMA Pediatrics, reveals that adolescents’ habitual checking of social media is linked with subsequent changes in how their brains respond to the world around them.

Doomscrolling is where people spend a lot of time scrolling through traumatic news on social media often to the point where it becomes addictive. A 2024 study by Flinders University, Australia reveals that doomscrolling makes people more likely to feel suspicious and distrustful of other people and form the impression that life lacks meaning.

 

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Why Do We Doomscroll?

The tendency to doom scroll is a result of how the human brain is wired. We naturally pay more attention to negative information because it's more relevant to keeping us safe. This survival instinct makes us pay more attention to bad news than good news. When we're faced with uncertainty or conflicting answers, more information doesn't necessarily make us feel safer. Instead, we keep scrolling, hoping to find better answers. This constant search for clarity or solutions drives us to keep scrolling, even though it often leads to feeling more anxious or overwhelmed. 

 

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How Does Doomscrolling Impact Us?

Too much negative news can skew our perception, making the world seem more dangerous and uncertain than it really is. Research has proven that this constant exposure can lead to mental health issues, such as depression and anxiety.

As we keep scrolling through bad news, we often end up feeling even worse. Doomscrolling creates a cycle where we become more worried, seek out more negative news, and end up feeling even more anxious. This constant stream of negative content often leads to enhanced feelings of helplessness and pessimism. Emotionally also it can cause harm to our emotional health by increasing the feeling of sadness and potentially exacerbate conditions like depression and anxiety. 

On the biological front, you’re feeding your brain a continual stream of cortisol, also known as the stress hormone. Over time, high levels of cortisol exhaust your brain and body, leading to inflammation that can cause a variety of mental and physical health issues. Additionally, it can distract from daily responsibilities, reducing overall productivity and making it difficult to focus on other tasks. 

 

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5 Ways To Overcome Doomscrolling

Localise Your Behaviour

Localising your behaviour means adjusting your online habits to better fit your daily life and surroundings. For example, if you find yourself doomscrolling and spending excessive time on social media or news apps, set specific parameters for when, where, and how long you engage with these platforms. You might decide to limit news consumption to certain times of the day, such as during your lunch break or after dinner, and restrict it to designated areas like your living room rather than the bedroom. This helps you stay focused on tasks when you need to be productive and reduces the risk of your online habits interfering with your personal time.

Another way to localise your behaviour is to adapt your online activities based on your environment. When you’re at home with family or friends, consider limiting your screen time and engaging in activities that promote real-life interactions, like playing board games or going for a walk together. 

 

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Set Time Limits

Be it your alarm app, third-party wellness apps and options like Instagram’s “take a break” feature, use these to implement time limits and help enforce the boundaries you’ve set for around the time you spend online.

Experiment with different time limits to find what works best for you, and be consistent in applying these limits to build healthier habits. Regularly reassess and adjust your limits to ensure they align with your goals and help you maintain a balanced lifestyle.

 

Pay Attention to Your Body Responses

Take a moment to notice how you physically react when engaging with the media. Are your shoulders creeping up towards your ears? Do you find yourself hunching over your phone? Perhaps you experience a stiff neck, stinging eyes, or a sore thumb from incessant scrolling. You might even feel your heart racing or your breath quickening, accompanied by a sense of unease or sadness.

These physical symptoms are not just random; they are signals from your body indicating stress and discomfort. By paying attention to these signs, you can become more aware of when to step back and give yourself a break. Observing your body's reactions helps you recognize when your mind is overwhelmed or distressed. When you notice these signs, take them seriously. They are your body’s way of telling you to pause and reassess.

 

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Slow Down The Pace 

If you find it hard to stop scrolling altogether, try slowing down instead.
It is no surprise that our attention span is already quite short. When we scroll too quickly, we make it even shorter. A solid attention span is important for focusing and concentrating and doomscrolling is negatively impacting the same.

A 2022 research published in the journal Developmental Neuropsychology proves that excessive screen time can lead to attention problems, especially in kids, but adults can struggle too. 

Ever found yourself lost in a social media rabbit hole for hours, wondering how you got there? To combat this, make a habit of pacing yourself. Consciously remind yourself to slow down and take your time with each article or post. Instead of racing through your feed, give yourself the chance to actually read and absorb the content. It’s a simple way to help improve your focus and reduce stress.

 

Strike a Healthy Balance

When the news feels overwhelmingly negative, it’s easy to bog down and start feeling hopeless. Remember that you’re only seeing a small piece of the world at any given time — and it’s not all bad.

This doesn’t mean you should ignore the challenges or force yourself to be unrealistically positive. Instead, try to balance the heavy news with glimpses of the good. Believe in good and trust that people are still out there helping each other. 

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.