Introduction

Doomscrolling is the act of excessively consuming negative news or social media content. The term was coined during the COVID-19 pandemic, and highlights how our mental health can be harmed by exposure to sources of upsetting information.¹

The rise of doomscrolling was a result of people trying to learn more about the pandemic – think of it as a way for us to assess threats. When faced with differing stories about vaccines, death rates, and lockdowns, it can be easy for us to obsess over new knowledge as a way to feel in control of the situation.²

However, this behaviour can lead to increased levels of anxiety and depression. This article discusses the unhealthy impact of doomscrolling, and what we can do to recover from it.

The mechanics of doomscrolling

How does doomscrolling start? 

Being connected to social media gives us access to 24/7 news cycles, where we are able to constantly seek out information about global issues, such as:

• War and and conflict
• Pandemic-related content
• Natural disasters
• Economic crises³
• Political tensions 

Social media sites, like Instagram, Twitter (or X), Reddit, and Facebook allow negative news to spread quickly – through videos, infographics, or text posts – that we consume on our computers, phones and tablets. 

The brain's response

In our social and emotional development, we may pick up certain cognitive biases. These are ways in which our objective reasoning becomes distorted. 

An important aspect of doomscrolling is negativity bias, a tendency for the brain to focus on negative information. Negativity bias occurs because we perceive negative information as more valuable or useful, even if we receive an equal amount of positive information.⁴

The feedback loop

Your social media feed uses algorithms to suggest new content to you. An algorithm picks up on the posts you tend to engage with, and fills your page with more of that content. 

This can amplify doomscrolling as seeking out news related to the pandemic, or other emotionally-disturbing media, can lead to higher consumption. The algorithm presents posts that align with these negative themes.⁵

Mental health impacts of doomscrolling

The cycle of consuming negative media as a result of the algorithm can have multiple effects, which can overlap with symptoms of social media addiction. Due to the emotional reaction of worrying about content online, this can manifest with symptoms such as:

• Increased anxiety, due to raised levels of cortisol (the stress hormone)
• Depression¹
• Feelings of hopelessness arising from not being able to control or help the situation
• Sleep disruption from constant exposure to screens
• Difficulties concentrating or making decisions, as a result of mental overload⁶^,⁷

Broader social and psychological effects

Doomscrolling can also cause a decline in our social and psychological behaviour, further resulting in poor mental health.

Social isolation

During the COVID-19 pandemic, many people felt the effects of social isolation as they entered lockdown.⁸ Long-term isolation can lead to feelings of loneliness, exacerbated by the unhealthy consumption of negative media.

Misinformation and distrust

The news available to us isn’t always fact-checked or correct, but can quickly spread through reposts. People may be troubled by the limited time available to validate what they hear; this can result in feelings of fear and distrust.

Doomscrolling contributes to this effect by creating a negative feed, which may be exaggerated or untrue, where other sources of positive news or events are drowned out.⁹

Impact on relationships

Constant distraction caused by media consumption can cause a strain on our personal relationships. Social media addiction, or irritability that surfaces as a result of doomscrolling, can make others around us feel disconnected.¹⁰

Coping strategies and solutions

Fortunately, there are multiple ways in which we can reduce the impact of doomscrolling – or avoid it completely. If you feel social media is negatively impacting your life, here are a few tips to help combat doomscrolling. 

Setting boundaries

Limiting the time you spend on social media and news apps can be beneficial. This can be actioned by reducing your overall screen time. If you experience any of the following, by taking time away from your device, you may see improvements in your mental health:

• Lack of interest in activities you used to like
• Choosing to use social media in favour of other enjoyable activities
• Difficulty paying attention to others whilst using your phone
• Acting differently when your phone is taken away from you¹¹ 

You can use timers or apps that block access to social media sites, which can raise your productivity. Some apps will challenge you to spend more time off social media by growing a virtual pet, or a plant, but only if you do not open social media apps. Airplane mode can be enabled for you to go cold turkey on using the internet entirely.

Alternatively, you could turn off notifications which can be an ongoing source of distraction. Others may choose to log out of social media, or deactivate accounts temporarily, to encourage themselves to take a break. 

Mindful consumption

When using social media, it is important to be intentional in the way that you consume content. The endless scrolling intrinsic to social media can make it difficult to be aware of what you read or watch online, as it is automatically presented to you.

A mindful approach to social media involves being able to pay conscious attention to content, and engage with it in a positive way.¹² This allows you to factor different perspectives on the news you receive, and can alleviate behaviours associated with doomscrolling. 

Digital detox

Taking a break from technology, such as smartphones, has benefits that include:

• Improved sleep quality
• Decreased levels of stress
• Better discipline and concentration¹³

Being away from screens can be difficult, especially in an age where everyone is connected all the time. Spending time outdoors, meditating, yoga, exercise, and reading, are examples of activities you can do to help you feel better, both mentally and physically.

Seeking support

If you have concerns about your mental health, it can be useful to talk to loved ones or trained professionals for guidance. Whether you are negatively affected by current news , or feel restless due to anxiety, mental health resources are always available.

• 111 helpline in the UK can assist with urgent help for mental health issues
• Listening services, like Samaritans, provide a safe space for you to talk via email or phone 
• Shout Crisis Text Line is available 24/7, and they can be contacted by texting “SHOUT” to 85258. If you’re under 19, text “YM” to the same number
• Childline also provides confidential support to people aged under 19 
• Mind is a mental health charity which details steps to help you get through a crisis

Summary

Doomscrolling is an activity that can lead to harmful effects on your mental health, such as feelings of anxiety and depression, mistrust and hopelessness. Excessive consumption of negative media has the potential to change our behaviour for the worse.

In this digital world, it can be difficult to avoid social media. Despite this, there are benefits from practising healthier digital habits, and being mindful of the news you read online.

Taking steps to become more aware of your media consumption can help you protect your mental well-being.