Our phones are deeply woven into our daily lives. They help us stay connected to friends and family, provide entertainment, and keep us informed about the world. However, constant access to news and social media can also become overwhelming and difficult to resist, pulling us into a cycle that negatively affects our mental health.
This pattern is commonly known as doomscrolling. Doomscrolling refers to spending extended periods of time consuming negative or distressing news online. While it often begins with the intention of staying informed, doomscrolling can reinforce anxiety, amplify negative emotions, and serve as a way to avoid uncomfortable feelings.
Over time, this habit can contribute to increased stress, sleep difficulties, low mood, and a sense of disconnection. Repeated exposure to distressing content can elevate cortisol levels, leaving you feeling tense, exhausted, and emotionally drained. The good news is that doomscrolling is a habit that can be changed with awareness and intentional strategies.
Below are some strategies to help you break the doomscrolling cycle.
- Become Aware of Your Scrolling Habits
The first step in reducing doomscrolling is noticing when and how it happens. For many people, scrolling feels automatic. You pick up your phone without thinking and suddenly realize a significant amount of time has passed.
Take a moment to reflect:
- When do you find yourself doomscrolling most often?
- Are you scrolling to procrastinate, manage anxiety, or fill quiet moments?
- How do you feel emotionally and physically after scrolling?
Developing mindful awareness helps you interrupt the pattern instead of getting pulled deeper into it.
- Set Gentle Boundaries Around News Consumption
Setting boundaries with your phone does not mean ignoring the world. It means protecting your mental well-being. Just as you set limits at work or in relationships, you can set limits with digital content.
Helpful strategies include:
- Limiting news or social media use to specific times of day
- Using screen-time or app-limit features on your phone
- Keeping your phone out of reach during meals or before bedtime
These boundaries help you regain control over your attention and reduce emotional overload.
- Notice and Name the Emotions That Arise
Doomscrolling can have a powerful impact on your emotional state. When you notice yourself scrolling, pause and check in with your body and mind.
Ask yourself:
- Is this content making me anxious, sad, or irritable?
- Do I feel overwhelmed or stuck in negative thinking?
Naming these emotional responses makes it easier to recognize when scrolling is no longer serving you and to choose a healthier alternative.
- Replace the Habit With Nourishing Alternatives
Breaking a habit is often more effective when you replace it with something supportive. When the urge to scroll arises, try substituting it with an activity that helps regulate your nervous system.
Some options include:
- Going for a short walk or stretching
- Making a cup of tea and sitting quietly
- Reading a book or listening to calming music
- Journaling or calling a trusted friend
These alternatives create space for your body and mind to reset.
- Curate Your Digital Environment
You do not need to eliminate news or social media entirely to feel better. Being intentional about what you consume can make a significant difference.
Consider:
- Unfollowing sources that consistently increase stress or anxiety
- Following accounts that provide balanced, educational, or uplifting content
- Limiting how many news articles or posts you read in one sitting
Curating your digital environment helps you stay informed without reinforcing a cycle of fear or overwhelm.
Finding Balance Again
Doomscrolling can quietly take over your time, energy, and emotional well-being. By becoming aware of your habits, setting boundaries, and choosing more supportive alternatives, you can begin to reclaim your attention and restore balance in your life.
If doomscrolling feels hard to control or is significantly impacting your mental health, speaking with a mental health professional can help you develop personalized strategies for change.
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The content of this blog is for informational purposes only, and is not intended to be a substitute for professional medical or psychological advice, diagnosis or treatment. Always seek the advice of your mental health provider or physician with any questions that you have regarding mental health concerns. If you think you have an emergency, please call 911 or visit your nearest emergency room.
