Down the Rabbit Hole: Doomscrolling and its Impact on Mental Health

Imagine you’re lying in bed with the room dimly lit by the glow of your smartphone. It’s late, and you know you should be sleeping. Instead, you’re thumbing through your social media feed. Every swipe of your screen takes you through a cascade of alarming headlines, dire warnings, and heated comments about the state of the world.

An hour slips by, maybe two. You’re not even sure anymore. With each news article about environmental disasters, political turmoil, or public health concerns, your anxiety creeps up a notch. You tell yourself you’ll stop scrolling after the next post, but that next post opens a door to another unsettling story, and the cycle continues.

You’re aware that this isn’t doing you any good — your heart rate is up, and the sense of unease is palpable. But something keeps you locked in this loop of consuming one piece of worrying news after another. That’s doomscrolling, and it’s the pit in your stomach that keeps growing as you absorb the distressing reality unfolding pixel by pixel.

What is Doomscrolling?

Doom and gloom has become a sort of background noise in contemporary society, where the constant influx of information is at our fingertips—literally. With smartphones and endless social media feeds, we’re plugged into a non-stop stream of global events at all times. In today’s fast-paced digital world, where news spreads faster than ever, there’s a pull to stay informed, to stay in the loop, and that pull can be strong.

This habit is especially relevant now because, more often than not, bad news dominates our feeds. It’s like we’re wired to zero in on the threats and dangers—perhaps a leftover instinct from the days when staying alert was key to survival. But now, instead of dodging predators, we’re sifting through a barrage of breaking news alerts, op-eds, tweets, and posts that often highlight conflict, crisis, and catastrophe.

In an era where being a global citizen is interwoven with digital presence, doomscrolling has emerged as a side effect of our desire to stay connected and informed. It reflects a collective anxiety about the future and a compulsion to witness real-time updates, even when they’re overwhelmingly negative. So, it’s not just a personal habit; it’s a societal phenomenon that tells a story about where we are as a culture—hovering between wanting to know and needing to disconnect for the sake of our mental health.

How Common is Doomscrolling?

Many of us may doomscroll. The question is, for how many of us is it a problem? The answer is about seven in 10 of us, according to a Journal of Health Communications study. That’s the percentage of respondents whose replies indicated that doomscrolling was either “severely problematic” (44 percent) or “moderately problematic” (27.5 percent) for them.

Unfortunately, doomscrolling can lead to escalating stress, poor physical health and anxiety. Nearly three fourths (74 percent) of those with severely problematic doomscrolling said the frequency of which they experienced mental distress was ‘very much’ or ‘quite a bit,’ and 61 percent said the same about physical symptoms.

Are Some People More Likely to Doomscroll than Others?

One interesting study looked at the association between doomscrolling and personality traits. It found that those who scored high in conscientiousness, extraversion and agreeableness were less likely to doomscroll. Older adults are less likely to doomscroll than their younger counterparts as well.

Conversely, those with neuroticism, fear of missing out, a social media addiction, or daily social media use were more likely to doomscroll. Doomscrolling was “significantly related” to Twitter (now “X”) use as well.

Why Do We Keep Scrolling, Even When it’s Distressing?

Doomscrolling is like watching a suspenseful movie that you can’t turn off. Scary or upsetting as it may be, you stay glued to the screen, needing to know what happens next. Our brains are a bit of a contradiction: While we don’t like feeling scared or sad, we also have a strong protective urges to predict and prepare for danger. That’s our old survival instincts kicking in.

So, when we doomscroll, it is partly because we are on the lookout for threats, trying to make sense of them. We think, “If I know what’s going on, maybe I can deal with it better.” But, unlike a movie, there are no end credits rolling to tell us the story is over. The news just keeps on coming, and our brains keep saying, “More information might help,” even when it’s just making us more stressed. We’re stuck in detective mode, hunting for clues in a case that never closes. And that’s why it’s tough to put the phone down – we’re hardwired to seek out these “clues,” even when they are not doing us any good.

The Psychology of Doomscrolling

Negativity bias is our brain’s tendency to pay more attention to the bad stuff happening around us rather than the good. It’s like getting 10 compliments and one criticism in a day, and all you can think about at night is that one negative comment. That’s negativity bias in action.

This instinct is helpful in the wild, where being alert to potential threats was critical for survival. It was more important to notice the rustling in the bushes of a potential predator than a beautiful flower. Today, we may not dodging predators, but our brains still give priority to negative information. This means, when we’re scrolling through social media or the news, the stories about crises or danger are the ones that stick with us and compel us to learn more, keeping us hooked on the scroll.

In addition to this, neurotransmitters and the brain’s reward system play a big role in why we get caught up in doomscrolling.

Imagine your brain has a little mailroom inside it where neurotransmitters — the mail carriers — deliver the messages. These messages can affect your mood, your responses to things, and even your habits. Dopamine is one of these neurotransmitters, and it’s often called the “feel-good” chemical because it’s associated with pleasure and reward.

Now, when you find something new or interesting, even if it’s a worrying news story, your brain sends out dopamine as a reward for discovering something significant. It’s a little like getting a gold star in class—it makes you want more. Again, this reward system was useful back when learning new things directly helped with survival. However, now, it’s not so much.

When it comes to doomscrolling, every time you come across a new piece of information, your brain might give you these dopamine hits, which feels good and makes you want to keep scrolling. It’s a bit like getting a small prize each time you find something new. You coming back for more, even if the news is bad and makes you feel worse overall.

The Role of Media

Social media algorithms and media sensationalism are big factors in the doomscrolling cycle.

Social media algorithms and media sensationalism create a powerful force that can keep you scrolling through negative news. It’s not just that the news is often bad; it’s that the system is designed to keep showing you the bad news that you can’t seem to look away from. Once you’re caught up in this cycle, it can be hard to break free.

Doomscrolling and Mental Health

When it comes to doomscrolling, the consequences for our mental health are significant… and they can sneak up on us.

It’s clear that doomscrolling is more than a bad habit; it’s a behavior with real consequences for our mental health. By understanding these impacts, we can start taking steps to manage our media consumption and protect our well-being.

How to Stop Doomscrolling

To counteract the negative impact of doomscrolling on your mental health, consider implementing these practical strategies.

By using these strategies, you can begin to break the doomscrolling habit, or at least keep it in check, which is essential for maintaining a healthier, more balanced emotional state.

How Mental Health Professionals Can Help

Sometimes, doomscrolling can be a tough habit to kick on your own, especially if it’s deeply rooted or causing significant distress. This is where professional help and therapeutic interventions can make a big difference.

If you’re finding it really hard to manage the impact of doomscrolling, there’s absolutely no shame in seeking help. It’s a step toward taking control of your mental health and finding balance in your digital life.

Balance is Possible

The stream of gloomy news and the fear and anxiety that tag along with it don’t have to overrun your life. There’s a lot happening in the world that can weigh heavily on us, but there’s still plenty of good out there, too.

It’s possible to stay informed without letting the tough stuff consume your headspace. You can take control of your scrolling, set boundaries, and remember to lift your head up to see the good around you—like the people you love and the moments that bring you joy. After all, life is a mix of shadows and light, and, by managing how we engage with the world, we can ensure we’re not only dwelling in the shadows. Finding harmony between staying informed and personal peace is not only important, but completely attainable.

Finding a healthy balance is key. Take a deep breath, put the phone down now and then, and give yourself permission to enjoy the good in your life. The news will still be there when you come back, but so will all the positive things that are worth savoring.