Doom Scrolling
Doom scrolling is the behavior of continuously scrolling through news or social media,
mainly consuming negative content such as bad news, crises, or dramatic events,
even though it causes stress, anxiety, or emotional exhaustion.
The more you scroll → the worse you feel → yet you keep scrolling
Why Doom Scrolling Happens
- 🧠 The brain is naturally drawn to threats and negative information
- 😰 Uncertainty creates a need to “know more” to feel safe
- 📱 Social media algorithms amplify shocking or emotional content
- 😵💫 Stress and mental fatigue reduce self-control
Doom Scrolling and the Transactional Model of Stress
-
Primary Appraisal
The situation is perceived as threatening or dangerous -
Secondary Appraisal
One feels unsure about their ability to cope -
Maladaptive Coping
Excessive information-seeking through endless scrolling -
Outcome
More information, but increased anxiety
Leading to a doom scrolling loop
Normal News Consumption vs Doom Scrolling
| Normal News Reading | Doom Scrolling |
|---|---|
| Goal-oriented | Endless |
| Easy to stop | Hard to stop |
| Informs | Drains energy |
| Time-aware | Time-blind |
Warning Signs
- Scrolling without noticing time passing
- Feeling heavy or anxious while reading
- Closing and reopening apps repeatedly
- Finishing with more stress than insight
Common Effects
- Increased anxiety
- Reduced concentration
- Sleep problems
- A more negative worldview
How to Manage Doom Scrolling
1. Set Clear Limits
- Read news from one trusted source
- Limit time (e.g., 10–15 minutes)
- Set a fixed number of articles
2. Change the Inner Question
From
“I need to know everything”
To
“I know enough for now”
3. Reset the Nervous System
- Take 5 slow, deep breaths
- Splash cold water on your face
- Name 3 things around you that feel safe
4. Separate Information from Emotional Care
- News provides information
- Emotions need rest and regulation
News cannot heal emotional overload
A Question to Break the Loop
“Am I looking for information
or avoiding a feeling right now?”
