Doomscrolling: Breaking the Habit

Have you ever found yourself endlessly scrolling through news stories and social media posts, unable to stop? It’s called “doomscrolling” and it’s very common.

Anyone with a cell phone or computer can fall into the doomscrolling habit. Courtney Batt, MD, an adolescent medicine expert at University Hospitals Rainbow Babies & Children’s, says that younger adults and people who closely follow politics are more likely to engage in this unhealthy habit.

Why Is Doomscrolling Unhealthy?

Mental health issues like depression and anxiety have increased over the past two decades, in part because of smartphones and other devices that provide nearly constant access to social media and news updates.

The effects of doomscrolling on mental health include:

• Worsening depression and anxiety: People with depression or anxiety (whether officially diagnosed or not) may find that doomscrolling triggers an episode or worsens symptoms. Doomscrolling can also trigger panic attacks.
• Reinforcing negative thoughts and feelings: When some people feel anxious or depressed, they may read news and information that confirms their negative feelings, creating a vicious cycle.
• Sleep problems: Many people look at their phone just before bedtime. Any type of late-night media scrolling or video streaming – not just doomscrolling – can overstimulate the brain to prevent quality sleep.
• Increasing stress hormone levels: Too much time spent doomscrolling can increase levels of the stress hormones cortisol and adrenaline, which leads to increased stress and mental and physical fatigue.

When Scrolling Becomes an Addictive Habit

Young adults and older teenagers in particular tend to spend more time on social media and other forms of digital technology. Because the brains of adolescents and young adults are still developing, this age group may be more susceptible to doomscrolling and its harmful effects.

“As with many other addictive behaviors, doomscrolling activates the release of dopamine in the brain,” says Dr. Batt. “So even though it often leads to negative feelings such as depression and anxiety, endlessly scrolling also offers the positive feelings associated with dopamine. The more you scroll, the more dopamine is released to reinforce and reward the behavior.”

How to Scroll Responsibly

Here are some tips that can help you stay healthy in an always-online world:

• Set Time Limits: It’s easy to lose track of time when scrolling social media and news sites. Try setting a timer on your phone or schedule specific times to scroll online. There are also phone settings and apps designed to limit your access to social media  and news accounts. Consider taking an extended social media break every now and then.
• Take Control Over What You See: Not all news is bad. If you replace some of the negative headlines in your feed with positive stories, you’ll likely feel less stress. You can shape your online experience. Follow accounts that offer educational, uplifting or human interest content, to balance out the negative content.
• Mindful Scrolling: Often applied to meditation, mindfulness refers to focusing on the present moment instead of worrying about the past or future. If you catch yourself doomscrolling, pause and observe how you feel mentally and physically. Break the trance by getting up and putting down your phone down for a while.
• Prioritize Healthier Activities: Instead of scrolling, go for a walk, read a book, make a snack or engage in a hobby you enjoy. Make small changes to spend less time on your phone.

Related Links

University Hospitals has a wide network of primary care physicians and behavioral health professionals who can diagnose and treat all types of depression, anxiety and mental health disorders.