Breaking the cycle of doomscrolling: tips for a healthier mind
We live in an era where it’s easy to find yourself falling into the trap of doomscrolling. You know the routine: you’re scrolling through your phone, reading one bad headline after another and, before you know it, hours have passed.
But here’s the catch – constantly diving into negative news doesn’t just leave you feeling down, it actually takes a toll on your mental health.
From rising anxiety to feeling overwhelmed, doomscrolling can keep your brain stuck in a negative loop, making it harder to focus on anything positive.
In this article, we’ll explore how doomscrolling affects your mind and share tips on how to break the cycle. Because let’s face it – the world isn’t all bad, and your mental health deserves a break.
This habit, aptly named “doomscrolling”, can take a surprising toll on our mental health. But why are we so drawn to this behaviour, and what can we do about it?
What Is doomscrolling?
Doomscrolling refers to the compulsive act of scrolling through negative or anxiety-inducing content online.
Whether it’s reading about political unrest, climate disasters, or personal tragedies shared on social media, many of us find ourselves stuck in this cycle of seeking out bad news — even when it makes us feel worse.
The irony? We know it’s unhealthy, yet we keep coming back for more. It’s almost as though our brains are wired for it, pulling us deeper into a vortex of digital despair. But what’s really driving this behaviour, and how does it affect our mental well-being?
Doomscrolling and its impact on mental health
Researchers at University College London (UCL) delved into the phenomenon of doomscrolling and its effects on mental health. Their findings revealed a concerning link between this behaviour and mental health struggles.
The team assessed over 1,000 participants, evaluating their mental health before and after a 30-minute internet browsing session.
The results showed a clear pattern: participants with lower mental health scores actively sought out more negative content online. The worse someone felt, the more likely they were to consume distressing information.
The study also highlighted an unsettling feedback loop: consuming negative content didn’t just reflect poor mental health — it amplified it.
Participants who doomscrolled reported heightened feelings of anxiety, sadness, and hopelessness after their browsing sessions. This suggests that doomscrolling isn’t merely a byproduct of a bad mood; it actively worsens emotional well-being.
Tali Sharot, a cognitive neuroscience professor at UCL, explained: “Lots of people are saying that there is a correlation between poor mental health and internet use.
“We spend many hours online, and as humans, we only just started doing so in the last few years. Is it causing problems?”
It’s a valid question. Are we naturally drawn to negative content because of our mental state, or is the content itself dragging us down? The answer might be both — it’s a two-way street and the consequences are serious.
Why do we doomscroll?
Understanding why we engage in doomscrolling is key to breaking the habit. Psychologists and behavioural scientists suggest several reasons for this behaviour:
The negativity bias
Humans are hard-wired to focus on the negative. This evolutionary trait helped our ancestors survive by prioritizing threats over neutral or positive events.
Unfortunately, in today’s digital age, this bias makes us more likely to consume negative news, even when it isn’t helpful.
The illusion of control
Endless scrolling often feels like a way to stay informed or find solutions to problems. However, instead of empowering us, this behaviour often leaves us feeling overwhelmed and helpless.
Algorithmic influence
Social media algorithms are designed to keep us engaged—and negative content tends to perform better because it triggers stronger emotional responses. The result? A curated feed that prioritizes doom and gloom.
Addiction to information
The internet offers a never-ending stream of updates, creating a sense of urgency to stay in the loop. This constant need for information can quickly spiral into an unhealthy obsession.
Actionable tips to stop doomscrolling
The good news? You don’t have to stay trapped in the doomscrolling cycle. By adopting healthier digital habits, you can regain control of your mental well-being. Here are five actionable strategies:
1. Set boundaries
Limit your screen time, especially before bed. Consider using apps that track your usage or block access to certain websites during specific hours.
2. Curate your feed
Take control of your digital environment by unfollowing accounts or pages that consistently post negative content. Instead, follow sources that promote positivity, inspiration, or education.
3. Practice mindful browsing
Before reaching for your phone, ask yourself: Why am I doing this? Are you looking for specific information, or are you scrolling out of boredom or anxiety? Setting an intention can help you avoid mindless browsing.
4. Engage in offline activities
Replace scrolling with healthier habits, such as reading a book, exercising, meditating, or spending time with loved ones. These activities are proven to boost mood and reduce stress.
5. Seek professional support
If you find it difficult to stop mindlessly scrolling or notice a significant impact on your mental health, consider reaching out to a therapist or counsellor. They can help you develop coping strategies tailored to your needs.