Around the time of the global lockdown brought on by the pandemic, the word “doomscrolling” gained popularity. It’s a depressing term that seems to sum up our culture’s propensity to passively consume a barrage of negative news while perusing social media. You desperately seek ways to stop doomscrolling.
Are you able to relate? You’ve probably exposed yourself to a constant barrage of negative news from the glaring light of your computer or smartphone screen, whether from Facebook, Google, or another website. Doomscrolling is obviously bad for your mental health.
Tips to Stop Doomscrolling
1. Take Another Action
The best course of action when you seek ways to stop doomscrolling is to immediately halt the behavior and redirect your attention to something more constructive or calming. Doomscrolling—mindlessly consuming a stream of negative news or distressing content—can significantly impact your mental health, increasing anxiety, stress, and feelings of hopelessness.
When you become aware that you’re caught in this pattern, it’s important to break the cycle by putting your phone down, turning off your computer, or consciously choosing a healthier alternative. This might include stepping outside for fresh air, engaging in a physical activity, calling a friend, or practicing mindfulness techniques like deep breathing or meditation.
Even shifting to lighter, more uplifting content online, such as funny videos or inspiring stories, can help reset your mindset. The key is to recognize when doom-scrolling starts and take deliberate action to distance yourself from the negativity, allowing space for emotional recovery and mental clarity.
2. Notice Your Feelings
It’s more likely to inspire you to apply the brakes when you intentionally focus on unpleasant emotions like tension, worry, and agitation. As you scroll past an article, story, post, or video, try to pay attention to how it makes you feel. Observe how your body feels and how your mind reacts to the news.
Perhaps you have your shoulders up to your ears, slumped over your phone. Perhaps your thumb hurts from all the scrolling, or your neck is tight, and your eyes are aching from looking down at the computer. Or perhaps all of that is taking place. Pay heed regardless of the indications. They are a signal from your body to cease.
3. Find Positivity
When you find yourself wondering how to stop doomscrolling, make a conscious effort to seek out optimism and shift your focus to the positive aspects of life. One effective way to do this is by reading an uplifting story that highlights kindness, innovation, or progress happening somewhere in the world.
Alternatively, watching a hilarious movie or comedy show can bring laughter and lighten your mood. You might also take a moment to browse through old family photographs, which can spark warm memories and a sense of connection. These activities can help counterbalance the negative effects of consuming too much distressing news.
Rather than dwelling on fears or uncertainties, practice gratitude by taking time to reflect on what you appreciate in your life—whether it’s your health, relationships, or simple daily comforts. Shifting your focus to what’s good can promote emotional well-being and help you maintain a more balanced and hopeful outlook.
4. Don’t Be Too Dramatic
As the name suggests, catastrophizing is when your thoughts immediately turn to the worst-case situation. It’s a kind of overthinking that may exacerbate stress, anxiety, and depression as well as be a symptom of them.
These ideas are often plausible but not very likely. Your thoughts are racing from point A to point Z. Rather, ask yourself, “What is a more realistic outcome of the situation you’re reading about?” to help you practice bringing your thoughts under control. What is more likely to occur than forecasting the worst-case scenario?
5. Check Your Phone Intentionally Rather Than Obsessively
You may check your phone reflexively and without much consideration if you’re prone to doomscrolling. You need to start paying closer attention to how often you pick it up and the ways to stop doomscrolling.
Take a moment to acknowledge what you’re doing when you do take up your phone. After that, you may work on a cognitive behavioral strategy called thought-stopping, which is sometimes used to deal with nervous or obsessive thoughts. When you find it hard to stop thinking, visualize a red stop sign. You can control your mind by using your imagination.
6. Slow Your Scrolling
If quitting your scrolling habits all at once feels overwhelming, try to gradually slow down your pace instead. Rather than attempting to consume as much content as possible, focus on truly engaging with what you’re viewing. Pay attention to the details—what makes the content interesting, meaningful, or even beautiful?
This mindful approach helps shift your mindset from quantity to quality, which can reduce the compulsive urge to scroll endlessly. By deliberately encouraging yourself to slow down, you can start developing a broader attention span and a more thoughtful relationship with digital content. Set a personal pace that feels comfortable, allowing yourself time to reflect on what you’re seeing instead of rushing through it.
Whether it’s a social media post, an article, or a video, absorb it with intention. This small but significant shift can help you regain control over your digital habits and make your online experience more rewarding and less draining.
7. Be Present
At times, our focus and perspective can become fixated on future events—worries about what might happen, uncertainties about outcomes, or pressures to prepare for every possibility. While it’s natural to think ahead, the future is often unpredictable and beyond our full control.
Constantly dwelling on what’s to come can lead to anxiety and stress. Instead, try to bring your attention back to the present moment as an answer to how to stop doomscrolling. Ask yourself, “What can I do right now to feel more grounded or at ease?” Shifting your energy to the here and now allows you to take small, meaningful actions that can have a real impact on your well-being.
Whether it’s taking a deep breath, stretching, sipping water, or simply pausing to notice your surroundings, managing the present moment can restore a sense of calm. By prioritizing the current moment over the uncertain tomorrow, you empower yourself to make decisions that support emotional balance and peace.
8. Practice Gratitude
Sometimes, reading the news—especially when it highlights the struggles and challenges faced by others—can help you gain a fresh perspective on your own life. It may put your difficulties into context, making them seem more manageable or less overwhelming. When you catch yourself doomscrolling, instead of judging yourself harshly, pause and ask what this habit might be revealing.
Is there a silver lining? Perhaps it’s helping you recognize the importance of your health, your relationships, or the safety and comfort of your current situation. This reflection can be a gateway to gratitude. Practicing gratitude isn’t just a feel-good exercise; research has shown that it can significantly improve your overall well-being.
Grateful individuals tend to experience better moods, enjoy deeper and more restful sleep, feel less fatigue, and even show lower levels of inflammation in the body. So, next time you scroll, let it be a reminder to appreciate what you have.
9. Seek Help
If you’ve tried various strategies and still find yourself unable to stop doomscrolling, it may be a sign that deeper support is needed. This is when consulting a therapist—particularly one who specializes in cognitive behavioral therapy (CBT)—can be incredibly beneficial. CBT is a structured, goal-oriented form of talk therapy that focuses on identifying and changing unhelpful thought patterns and behaviors.
A therapist will work with you to uncover the root causes behind your compulsive scrolling. Are you seeking reassurance? Looking for advice? Hoping to confirm your fears or simply craving a sense of human connection? By exploring these questions, you can gain valuable insight into your emotional needs and triggers.
Together with your therapist, you’ll develop personalized, lasting strategies to manage these feelings in healthier ways. This collaboration can help you break free from the negative cycle of doomscrolling and build a more hopeful, balanced approach to consuming information and coping with stress. You can also check out our other self-care post here.
Negative Effects Of Doomscrolling
Doomscrolling—the act of continuously consuming negative news online—has become an all-too-common habit, especially in the digital age where information is constantly at our fingertips. While staying informed is important, excessive exposure to distressing news can take a serious toll on both mental and physical well-being.
One of the most immediate effects of doomscrolling is heightened anxiety. Constant exposure to stories about global crises, political turmoil, or personal tragedies can trigger a persistent sense of worry and helplessness. Over time, this may lead to chronic stress, irritability, and even symptoms of depression. Instead of feeling more informed, individuals often feel overwhelmed, hopeless, and emotionally drained.
Physically, doomscrolling can disrupt sleep patterns, particularly when done late at night. The blue light from screens interferes with melatonin production, and the emotional weight of negative news can make it harder to relax and unwind before bed. Additionally, the sedentary nature of scrolling for long periods can contribute to poor posture, eye strain, and reduced physical activity.
Emotionally, doomscrolling can foster a skewed view of the world, where threats feel more imminent and personal safety seems constantly at risk. It can also create a false sense of productivity, leading people to believe they’re staying “informed” while fueling negative thought cycles.
To find the ways to stop doomscrolling, it’s essential to set boundaries around media consumption, take breaks from screens, and intentionally seek out positive or uplifting content. Mindful engagement with news—rather than compulsive scrolling—can help protect your mental health and restore emotional balance.
FAQ
Q: What are the effects of doomscrolling on the brain?
A: The area of the brain that processes emotions, especially worry and dread, is called the amygdala. The amygdala may become more active as a result of doomscrolling, increasing your susceptibility to stress and unpleasant feelings.
Q: What is stopping doomscrolling so difficult?
A: Similar to a slot machine, social media feeds include a combination of interesting and uninteresting material, which makes users want to keep scrolling in hopes of finding the next lucrative item. Our innate need for novelty and the joy we get from unexpected rewards are both taken advantage of by this system.
Q: What does the term “doomscrolling” mean?
A: According to studies, when individuals discover distressing news, they start looking for additional information about the subject, which starts a vicious loop. Commonly used to describe one’s fatness, the term “doom” implies evil and gloom.
