The Dark Side of the Feed: How Doomscrolling Impacts Mental Health
I’ve had several conversations recently with individuals who are trying to take a break from their devices because of consistent negative information in their feeds. In today’s digital age, staying informed often comes at the cost of our mental well-being. With just a swipe or tap, we can access a constant stream of news, updates, and social media content. But this habit, known as doomscrolling, can quietly erode our mental health.
What Is Doomscrolling?
Doomscrolling refers to the tendency to continuously scroll through bad news, especially on social media and news apps. While it may seem like a way to stay informed, it can become a compulsive behavior that feeds anxiety, fear, and helplessness.
The Mental Health Toll
Spending extended periods consuming negative news can trigger a fight-or-flight response, raising cortisol levels and keeping the brain in a state of alert. Over time, this stress can lead to:
Increased anxiety and depression
Difficulty sleeping
Lower attention spans
Feelings of hopelessness or despair
Reduced motivation and productivity
Physical symptoms such as headaches, fatigue, or gastrointestinal issues
Research from mental health institutions shows that overexposure to distressing content can cause vicarious trauma, especially among individuals already experiencing chronic stress. Doomscrolling has also been linked to digital burnout, where users feel mentally exhausted and emotionally numb after prolonged media consumption.
Social media exacerbates these effects by amplifying distressing content, often prioritizing engagement over emotional well-being. The constant barrage of crises, controversies, and disasters creates a perception that the world is overwhelmingly negative, skewing our sense of reality and safety.
Why We Can’t Stop
Doomscrolling can feel addictive. Algorithms are designed to keep us hooked, feeding us content that elicits strong emotional reactions. Add in the human instinct to seek out threats (a survival mechanism), and it's easy to fall into a digital rabbit hole. Many people also doomscroll as a form of emotional numbing or distraction, especially when dealing with their own stressors or uncertainty.
Another psychological pattern that often develops alongside doomscrolling is the victim mindset. When we’re constantly exposed to stories of crisis, injustice, and disaster, we may begin to internalize a sense of powerlessness. This mindset can make us feel like the world is happening to us, and that we have no agency in changing our circumstances. Over time, this can limit resilience, stunt personal growth, and reinforce cycles of avoidance or inaction.
Breaking the Cycle
Here are some strategies to reduce doomscrolling and reclaim your peace of mind:
Set time limits: Use app timers or digital well-being tools to limit screen time.
Curate your feed: Follow accounts that promote positivity and mental wellness.
Schedule "news-free" time: Designate parts of the day as media-free zones.
Practice mindfulness: Activities like meditation or journaling can help ground your thoughts.
Engage in offline activities: Spend time outdoors, read a book, or pursue a hobby to give your mind a break.
Build a support network: Share your feelings with trusted friends or family to lessen emotional isolation.
Challenge the victim mindset: Focus on what you can control, set achievable goals, and reframe negative thoughts with realistic optimism.
Seek professional support: If you feel overwhelmed, talking to a mental health professional can be invaluable.
Final Thoughts
Being informed is important, but not at the expense of your mental health. By becoming aware of doomscrolling and its impact, you can make more mindful choices about how you engage with social media and news. Recognizing and moving beyond a victim mindset is a key part of reclaiming agency and emotional balance. Your well-being matters—even in the age of 24/7 updates.
